What is good for the integral rice for the human body and how to cook it

Integral rice is a food that is usually associated with a healthy diet. It is considered an entire grain and is less processed than white rice: only the shell is removed (the hard protective layer). As a result, it retains nutrients such as vitamins, minerals and antioxidants.

In this article, we have broken down in detail the benefits and damages of integral rice to thoroughly understand the characteristics of this product.

Chemical composition and caloric content of the product per 100 grams

Integral rice is an entire grain without shell. It has a high content of minerals and vitamins and also contains a lot of fiber.


Name Weight
Caloric value 548 kj (370 kcal)
Carbohydrates 77. 24 г
Sugar 0. 85 г
Dietary fiber 3. 52 г
Fat 2. 92 г
Proteins 7. 85 г
Thiamine (B1) 0. 401 mg
Riboflavina (B2) 0. 093 mg
Niacina (B3) 5, 091 mg
Pantotenic acid (B5) 1, 493 mg
Vitamin B6 0. 509 mg
FOLATO (B9) 20 micrograms
Calcium 23 mg
Iron 1. 47 mg
Magnesium 143 mg
Manganese 3, 743 mg
Match 333 mg of phosphorus
Potassium 223 mg
Selenium 23. 4 mcg
Sodium 7 mg
Zinc 2. 02 mg
Water 10, 37 г

Integral Rice Properties

The germinated integral rice is a product that has been soaked in hot water at 40 ° C for 4-20 hours before cooking it. This stimulates germination, which activates several enzymes, which makes the product a more complete amino acid composition, including GABA. Cooked integral rice is easy to chew for its soft texture and is especially preferred by children.


The health benefits of integral rice are largely due to the fact that it is an entire grain that retains many vitamins, including:

  • Group B vitamins, involved in many biological functions;
  • Folate (folic acid), a vitamin B that helps the organism form new cells and can prevent certain congenital defects;
  • Iron, the body uses it to transport oxygen in the blood;
  • Magnesium – intervenes in more than 300 biological functions;
  • Selenium: intervenes in the immune system and regulates the thyroid gland.

Favors weight loss

A study conducted at the Brigham and Women’s Hospital of the Harvard School of Medicine collected data from 74, 000 nurses between 38 and 63 years for a period of 12 years. Women who consumed more whole grains had a systematically lower weight than those who ate less fibe r-rich foods. In addition, the first group of women had 49% less likely to be overweight compared to those who ate food made with refined cereals.

Heart health benefits

Eating this product at least 6 times a week is an especially good idea for people with arterial hypertension or other signs of cardiovascular disease. Whole cereals influence:

  • A slower progression of atherosclerosis, the accumulation of plaque that narrows the vessels through which blood circulates;
  • Less progression of stenosis, narrowing of the diameter of arterial ducts.

Without gluten.

Rice is one of the most popular glute n-free cereals. That is why it is very suitable for celiacs and for those who follow a glute n-free diet. Many glute n-free packaging products are made with rice instead of wheat.

Prevents cancer

Selenium is an important component of several main metabolic pathways, such as thyroid hormone metabolism and immune function. Selenium induces the repair and synthesis of DNA in damaged cells, inhibits the proliferation of cancer cells and induces apoptosis, a sequence of sel f-destruction that the organism uses to remove worn or abnormal cells.

Has a marked antioxidant activity

In addition to its effect on the immune system, selenium has antioxidant properties. It is incorporated into the active center of many proteins, including Peroxidase glutathione, one of the most powerful antioxidant enzymes in the body. Peroxidase glutathione is used in the liver to detoxify a wide range of potentially harmful molecules. When peroxidase glutathione levels are too low, these toxic molecules are not detoxified and cause damage to any cell with which they come into contact, damaging their cell DNA and favoring the development of cancer cells.

Another mineral, manganese, is also a component of an important antioxidant enzyme, overroxide dysmutase. The overoxide Dysmutase (SOD) is found in the mitochondria of the body, where it provides protection against the damage of the free radicals produced during energy production.

Helps face depression

Integral rice is rich in healthy and lo w-fat carbohydrates. These “intelligent” carbohydrates stimulate serotonin production in the brain. By increasing serotonin levels, people with depression begin to improve their symptoms when the chemical balance of the neurotransmitter is restored.

Folic acid, vitamin B1 and vitamin B3 that contain stimulate the brain and nervous system, with positive effects on serotonin and other neurotransmitters. There is also a relaxation effect, improvement of mood and increases concentration, which has a positive impact on the symptoms experienced by people with depression.

Improve bone health

This cereal is rich in magnesium and calcium, which maintain strong bones. It also helps prevent bone demineralization, which makes it incredibly beneficial for people diagnosed with osteoporosis and arthritis.

Prevents Alzheimer’s disease

This product is effective in preventing some of the neurodegenerative complications associated with this disease. Due to its abundance of gamma-aminobutyric acid, it helps to inhibit prolly endopeptidase enzyme, which has a negative effect on the organism.

It is also useful for people diagnosed with brain disorders such as amnesia and dementia.

Damages and contraindications

Integral rice contains high levels of inorganic arsenic due to the high water absorption during crop. Therefore, it is not recommended to take this grain to pregnant women or young children. Arsenic is a heavy metal that the organism accumulates over time and cannot excrete; It causes liver cancer, lung, kidney and bladder. Adults are advised to consume varied foods and cereals to limit exposure to rice arsenic.

Special Uses of Integral Rice

Rice can not only be used in the food industry, but it is also common in cosmetology. Its beneficial properties have been used for a long time for medicinal purposes.

Culinary applications

Integral rice is often used as a garrison of main dishes. Because of its high fiber content, it is very suitable for dietary programs that also include fruits and vegetables. There are special diets based on comprehensive rice consumption.

Dietary guidelines establish that carbohydrates represent between 45% and 65% of daily caloric intake. If the diet is designed for 2, 000 kcal per day, you must aspire to ingest 225-325 g of carbohydrates per day. But it is possible to obtain faster results of the diet eating around 50-150 g of carbohydrates per day.

How and how much to cook

To make integral rice with the maximum benefit and the minimum damage, it does not need any special culinary knowledge about how to cook it. Like all cereals, it must be washed well before cooking it.

It should be added to boiling water in the proportion of 1 cup of rice for every 2 cups of water. When the water begins to boil again, the fire is lowered, it covers and is slowly cooked for about 45 minutes.

With what to mix it

Integral rice is versatile and combines well with other foods. The most common dishes in the world are rice with seafood, fish and red and white meats. Rice can also be added to some vegetable salads or used as an appetizer. They are good corn, beans, brécol, carrots and peppers. Of vegetables, you can add arugula and salad leaves.

For therapeutic purposes

Thanks to its numerous beneficial chemical properties, rice prevents inflammatory diseases of the human body.

To clean the salts of salts

Integral rice is rich in fiber, which reduces C-reactive protein (PCR) levels, a substance that is found in our blood and is indicative of inflammation. This is relevant to treat inflammation and reduce the swelling of the joints, the pain in the fingers and the symptoms of rheumatoid arthritis.

To clean the organism

Integral rice plays an important role in purifying the organism thanks to its fiber. The detoxification theory includes a plan that requires several small foods throughout the day. All these meals include integral rice, since their fiber helps detoxify the body.

For pancreatitis

In pancreatic inflammation, the main product of the diet is white rice. Integral unrefined rice, rich in valuable elements, has a thick and rough shell, which makes its digestion a lot. Therefore, it should only be included in the diet occasionally and only in stable remission. During the exacerbation of pancreatitis, integral rice should not be consumed.

For diabetes mellitus

Long grain rice is the best food for diabetics, as well as for people with hyperglycemia. As this grain has a lower glycemic index, it helps reduce insulin emissions and stabilize blood sugar levels. Some studies show that, being a complex carbohydrate, it helps to slow down sugar secretion.

In homemade cosmetology

Almost everyone uses the rice semolina for cooking, but it is also the best ingredient for skin care. As whole rice is a bit thick, exfolia the skin well and also eliminates excess fat.

Rejuveneated facial mask

Integral rice helps with eczema and skin damage, since it is rich in a complex of vitamins of group B called “inositol”, which help stimulate cell growth, slow down the aging process and stimulate blood flow, a recipeIdeal to strengthen pores and give luminosity to the face.

This facial mask gently exfoliates the skin, gives it hydration and gives it a healthy tone. The mask can be made with rice flour or boiled rice water. It is suitable for all skin types, including acneic, sensitive or dry.

Capillary rinse

Rice grains contain 75-80% starch. Rice water is water with starch that remains after soaking or cooking rice and retains all its beneficial properties. It helps unravel the hair, softens it and increases its brightness and strength. In addition to its benefits for the beauty of the hair, rice water can also benefit the skin, since starch helps to cure the skin with dermatitis. As a basis, for example, you can take lon g-grained lon g-grained indic rice, which will benefit your hair without damaging it.

How to choose and conserve comprehensive rice

Since the integral rice contains healthy and natural oils, it has a shorter life than white rice in puree, with an expiration of about six months, although it can be extended considerably if the rice is preserved in the refrigerator. It is convenient to check the expiration dates in the containers when buying it.

Conserve raw integral rice at room temperature up to six months or in the refrigerator to prolong its useful life. Cooked rice can be kept in the refrigerator for 1 week or frozen up to 6 months.

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