If youre trying to figure out the best way to cook rice, heres a comparison of steamed rice, boiled rice and parboiled rice. The calories, nutrition and texture vary according to the cooking method.
The Cooking Process The key difference between steam rice and raw rice lies in their cooking methods. Steam rice undergoes a steam and drying process before milling, while raw rice is directly milled from the paddy. This precooking of steam rice makes it easier and quicker to cook compared to raw rice.
Rice on the Glycemic Index
Most carbohydrate-containing foods have a glycemic index rating. This scale ranks foods based on how they affect your blood sugar. The higher the score, 70 or above, the more likely it is to cause your blood sugar to go up.
Moderate GI scoring foods have a rating of 55 to 69, while foods low on the scale have a rank of less than 55. Generally, the lower the rating, the less of an impact the food has on your blood sugar.
- White rice is highly likely to make your blood sugar skyrocket, as it has an index score of 89.
- Brown rice has a more moderate effect, due to its rating of 50.
- Parboiled rice has a score of 56 to 69
Parboiled Rice Nutrition Facts
Parboiled rice, also called converted rice, is nutrient-dense.
During processing, manufacturers soak and steam the rice kernels under intense pressure. Many of the nutrients from the rigid outer hull go right in to the inner part of the kernel, and the hull falls off. The end result, parboiled rice, is packed with plenty of vitamins and minerals and has a lower glycemic index than white rice.
Youll get a big portion of your days B vitamins by enjoying a side of enriched parboiled rice. The B vitamins work in unison to break down the food you eat and turn it into energy, a process known as metabolism, per Harvard Health Publishing.
They also help your body make blood cells, aid in message transmission from your brain and protect brain cells.
A 1/2 cup of parboiled rice has:
- 28% DV thiamin (B1)
- 23% DV niacin (B3)
- 10% DV vitamin B5
- 32% DV folate (B9)
Parboiled rice will give you small amounts of several minerals, although a 1/2 cup cooked portion has less than 10 percent of your DV of these vitamins. Youll get a small amount of iron, which helps carry oxygen in your blood.
Parboiled rice offers trace amounts of calcium, magnesium and phosphorus, to help keep your teeth and bones strong. Parboiled rice adds a touch of potassium and sodium to your diet — these two minerals play major roles in regulating the fluid balance between cells, as well as supporting your heart and muscle functions.
Varieties of Rice in Rice Trade | RAW | STEAM | PARBOILED – Know The Difference!
FAQ
Which is healthier steamed or boiled rice?
What is meant by steam rice?
Is Steam Rice good for you?
What is the difference between boiled rice and steamed rice?
This main different between boiled and steamed rice is the texture, which is a result of the cooking method. Boiled rice absorbs a lot of water because it is submerged the entire time, and is done cooking when no water is remaining. Steamed rice is made by absorbing water that has turned to steam, WHY IS MY STEAMED RICE STICKY?
What are the benefits of steamed rice?
Steam cooked foods have a much smaller nutritional loss and, in addition, are less caloric, as the process does not use butter and other sources of fat. Steaming is therefore a healthy and practical technique.
Why is steamed rice stickier than boiled rice?
The more starch there is in rice, the stickier it will be. You will find that steamed rice is used extensively in Chinese cuisine. Boiled rice is cooked by submerging the rice in boiling water and then draining off the excess water when the rice has been cooked. This is a very popular form of cooking rice.
Is steaming rice a good idea?
The stickiness prevents the rice from falling out and gives the rice a cohesive form. Steaming is suitable for rice that has a shorter grain, such as Spanish Valencia. For those who don’t have a rice cooker to do the job for them, steaming rice is best.