Content
Red rice originates in China and its main benefit is to help reduce cholesterol. The reddish color is due to its high content of the anthocyanin antioxidant, which is also present in red or purple fruits and vegetables.
In addition, this type of rice is a whole grain with high nutritional value, being rich in nutrients such as iron and fiber. Red rice is also easy to prepare and can be made in the same way as white rice.
The main benefits of red rice are:
1. Reduce cholesterol
Red rice undergoes a natural fermentation process that produces a substance called monacoline K, which is responsible for the effect that this rice has on reducing bad cholesterol and increasing good cholesterol. In addition, the fibers present in this whole grain also help to reduce the absorption of fat in the intestine and better control cholesterol levels, in addition to being rich in anthocyanins.
2. Improves bowel health
Because it is rich in fiber, red rice helps to increase the size of feces and to mobilize the gastrointestinal tract, favoring its exit, being excellent for people who have constipation.
3. Prevents anemia
Red rice is rich in iron, an essential mineral for the proper transport of oxygen in the blood and to prevent and combat anemia. In addition, it also has vitamin B6, which acts in the regulation of mood, sleep and appetite.
4. Prevent cardiovascular disease and cancer
In addition to helping to reduce cholesterol, red rice also helps prevent cardiovascular disease and cancer due to its high content of antioxidants, substances that protect blood vessels from forming atheromatous plaques and, consequently, protect the body from problems such as heart attack and stroke.
In addition, it also favors adequate cell renewal, stimulating the immune system to fight potentially cancerous cells.
5. Favors weight loss
Red rice helps you lose weight because it is rich in fiber, nutrients that reduce hunger and increase the feeling of satiety for longer.
In addition, the fibers help to avoid blood sugar spikes, which reduces the accumulation of fat in the body and the production of fat.
6. Can help prevent diabetes
Because it is rich in anthocyanins, red rice could help prevent diabetes. This antioxidant could help regulate blood sugar levels, because according to some studies it acts directly on an enzyme that controls blood glucose.
In addition, it has an average glycemic index, that is, it moderately increases blood sugar levels.
Nutritional information
The following table shows the nutritional composition for 100 g of red rice:
Nutrient | Quantity in 100 g |
Energy | 405 kcal |
Carbohydrate | 86.7 g |
Protein | 7 g |
Fat | 4.9 g |
Fiber | 2.7 g |
Iron | 5.5 mg |
Zinc | 3.3 mg |
Potassium | 256 mg |
Sodium | 6 mg |
It is important to remember that the benefits of red rice are obtained especially when associated with a balanced diet and regular physical activity.
How to Make Red Rice
The basic recipe for red rice is made as follows:
Ingredients:
1 cup of red rice;
1 tablespoon of olive oil;
1/2 chopped onion;
2 garlic cloves;
salt to taste;
2 ½ cups of water;
Preparation mode:
Put the water to a boil. Saute the garlic and onion in the oil, and when the onion is transparent, add the red rice.Saute a little more, add the boiling water, salt and cook for 35 to 40 minutes over low heat.