Jasmine, valencia, basmatti, arborio - the number of rice varieties has long exceeded several hundred. It is grown in dozens of countries around the world. At the same time, there are not so many ways of processing culture. Traditionally, unpolished brown, polished parboiled and white (refined) are distinguished. The latter is the most widespread and popular mass-market product. It is more often called ordinary.
In this article, we'll compare Parboiled Rice and Rice: What's the Difference in Nutrient Composition, Appearance, and More. And also we will answer the question which of the species brings more benefits to our body.
Composition and features of parboiled rice and ordinary
If we carry out a comparative analysis of the chemical composition of parboiled and non-parboiled rice, we will see that they practically do not differ in the amount of proteins, fats and carbohydrates. BZHU indicators in both types are within the following limits:
- Proteins - 7-9%;
- Fats - 0.8-2.5%;
- Carbohydrates - 75-81%.
The processing features also do not particularly affect the calorie content of rice. 100 g of dry parboiled and regular rice contains an average of 340 to 360 kcal. In the same portion, cooked in water, - from 120 to 130 kcal.
The difference becomes obvious when comparing the quantitative composition of vitamins, amino acids, macro- and microelements. Let's give as an example the indicators of long-grain polished rice, parboiled and ordinary. Both varieties were water-cooked without additives.
Composition | Regular refined rice | Parboiled rice |
Vitamins:
| 0.075 mg 0.008 mg 0.056 mg 0.05 mg 118 mcg 1.74 mg | 0.212 mg 0.019 mg 0.323 mg 0.16 mg 136 μg 2.31 mg |
| Potassium | 9 mg | 56 mg |
| Calcium | 8 mg | 19 mg |
| Magnesium | 5 mg | 9 mg |
| Selenium | 4.8 mg | 9.2 mg |
| Copper | 37 mcg | 70 mcg |
Amino acids:
| 0.19 g 0.02 g 0.06 g | 0.23 g 0.05 g 0.085 g |
The calculation is given for 100 g of the finished product.
There is a significant difference in the indicators of the glycemic index (GI) of cereals. GI of white polished rice ranges from 55 to 80 units; steamed - 38-40 units. Consequently, steamed rice will take longer to break down into simple carbohydrates, help keep you feeling fuller longer, and won't spike your blood glucose levels.
You can cook porridge from ordinary polished rice in 12-15 minutes. The groats will boil almost completely over this period. Parboiled rice is much harder, denser and absorbs moisture more slowly. Therefore, it takes longer to cook - 20-25 minutes.
It does not need to be rinsed many times before cooking. Grains during cooking will not stick together, like a simple one, even if you do not stir periodically.
Specificity of processing and differences in the appearance of cereals
The size and shape of the grain does not depend on further technological impact, but on the type of rice. It can be long or short, oblong or rounded. Parboiled rice can be distinguished externally only by its color. Ordinary ground groats have a white, even snow-white shade, and steamed ones are golden-amber. True, after cooking, parboiled rice turns white and becomes little distinguishable from its refined counterpart.
The largest amount of vitamins and other valuable substances is contained in the shell of rice grains. Grinding, which is subjected to paddy rice after cleaning, removes it completely, depleting the nutritional composition. This procedure lengthens the shelf life, makes the grain even, smooth, translucent, and improves the presentation. However, parboiled, but at the same time, polished rice does not completely lose its valuable nutrients.
The main difference between parboiled rice and ordinary rice is hydrothermal treatment. The sifted grain is first placed in hot water for a while, and then steamed. Under the influence of steam and pressure, more than 75% of the required trace elements (mainly water-soluble) pass into the inner shell of the grain (endosperm), and the starch is partially degraded. That is, further drying and grinding equipment will not have a significant negative effect on the groats.
Which rice is healthier?
The first place in terms of the degree of beneficial effect on the body belongs to unpolished rice, minimally processed. Parboiled rice follows and outstrips regular rice. The B vitamins stored in the grain have a beneficial effect on the functioning of the central nervous system, support motor activity.
Potassium helps the heart work and also flushes out excess sodium, preventing swelling and normalizing blood pressure. The water-salt balance is stabilized, therefore steamed rice is indicated for hypertensive patients. This type of rice cereal even has a positive effect on mood, because tryptophan, an amino acid from which serotonin is subsequently formed, is not destroyed in it.
Any rice is prized for being hypoallergenic and gluten free. Product intolerance is extremely rare. Although cereals are high in carbohydrates, steamed rice is safer for your figure. The starch that makes up ordinary rice grits is destroyed by almost 70% under the influence of steam. The steamed type of grain is not contraindicated for people with diabetes mellitus.
Remember! Rice, regardless of processing, can adversely affect intestinal locomotion. It is always recommended to supplement it with a portion of vegetables, because the cereal inhibits peristalsis and, with frequent use, causes constipation.
However, it is actively used for poisoning and diarrhea of various nature. In this case, rice is recommended as the main part of the therapeutic diet.
Conclusion
Parboiled rice differs from ordinary rice in color and grain structure. The processing features make it possible to combine the best properties of polished and unpolished cereals in it: the benefits of preserved vitamins and minerals from the shell and high taste. However, it is definitely not worth overusing steamed rice dishes. It is enough to add it to the menu 2-3 times a week. For athletes, steamed rice is especially valuable because it helps maintain a healthy energy balance during workouts.
