Did you know that rice is a type of cereal grain? The term “cereal” is derived from the Roman goddess of agriculture, Cerese, whose name was derived from the verb “creare”, which means to create. Based on archeological evidence, rice was cultivated in Thailand as early as 4500 BC. Asia produces 94 % of the world’s rice and the Philippines ranks 9th in world production of rice. Culturally, rice is considered as a symbol of life and fertility. This is why rice is sometimes thrown at the bride and groom during wedding ceremonies.

Rice comes in various forms depending on its type and processing such as milling which removes the hull and polishing which removes the brown colored bran and germ layer of rice. Thus, different types include white rice, converted rice, brown rice, glutinous rice and specialty rice.

1. White Rice. White rice underwent milling and polishing to remove the husk, bran and germ. By removing these parts, all of the fiber and most of the B vitamins and iron are removed. Some of these nutrients are replaced in enriched grains. In the Philippines, the Food Fortification Law (RA 8976) mandates the fortification of rice with iron by mixing rice with an extruded high-iron additive that is also shaped like a rice grain. In general, white rice is the most common staple food in Filipino households and is also used in many dishes such as fried rice or sinangag and paella.

2. Converted Rice or Parboiled Rice. Converted rice or parboiled rice is long-grain rice that has been soaked, steamed under pressure and dried before milling. This process helps seal the vitamins and minerals within the rice. Parboiled rice when cooked is firm and fluffy with little tendency to stick together which is why they are commonly used in food service establishments.

3. Brown Rice or Red Rice. In Brown rice, only the hull is removed which leaves the bran and germ intact. Red rice is also similar but its red color is due to a different rice variant. These parts contain most of the fiber content, protein, fat and vitamins and minerals such as thiamine, niacin, calcium, iron and phosphorus. As compared to white rice, these nutrients are higher in brown rice due to lesser processing. These nutrients contribute to its health benefits such as lowering the risk of Type 2 Diabetes and improving a healthy digestive system. Brown rice can also be used like white rice however it has a tougher texture and slightly different flavor than white rice.

4. Glutinous Rice. Glutinous rice or “Malagkit” is slightly sweeter, stickier and more translucent than regular white rice when heated. They are usually used for thick soups such as Arroz Caldo or Champorado and in a variety of Kakanin such as Biko.

5. Specialty Rice.Specialty rice is a variety of long grain rice with nuttier tastes, separate easily and are more expensive. Examples include: Basmati, Jasmine, Texmati, Wehani and Wild Pecan/Popcorn Rice.

Other rice varieties in the Philippines are shown below:

In terms of storage, Rice is best stored in an airtight container and in a cool, dry place to preserve their nutrients and prevent pest infestation. In terms of food intake, rice contributes to most of the carbohydrate and energy intake of Filipinos. White rice intake has been correlated with an increased risk of Type 2 Diabetes when taken in large amounts for long term as compared to Brown Rice. Thus, Brown Rice is being advocated as a healthier choice to help lower the risk of developing Type 2 Diabetes. It also helps regulate appetite and reduce overeating due to its high fiber content which may be beneficial in preventing overweight and obesity which are comorbid risk factors for non-communicable diseases and COVID-19. In terms of portion size, 1 cup of rice or one fist size is equivalent to 240 calories. Thus, for a healthy adult, the recommended amount per meal is 1 cup to 1 ½ cup of rice depending on nutrient needs and physical activity.

In general, rice is a good source of carbohydrates, fiber, vitamins and minerals which has been a part of the daily Filipino diet. Choosing healthier rice varieties such as Brown Rice and Red Rice can help lower Type 2 Diabetes risks and improve the health of our digestive system. Other rice varieties are also good energy sources for growing children and for individuals recovering from illnesses. Thus, the healthier choice depends on for whom we are serving the food. By eating a balanced diet with a variety of food choices, we will be able to maximize the health benefits of different kinds of rice!

/AET

References:

[1] Brown, A. C. (2018). Understanding food: principles and preparation. Cengage learning.
[2] Chavez, L.L., De Leon, S.Y., Claudio, V.S. (2006). Basic Foods for Filipinos, 4th ed. Manila: Merriam & Webster Bookstore, Inc.
[3] Kulinarya: A Guidebook to Philippine Cuisine by Barretto et al. (2008).