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Parboiled rice is a type of rice with high nutritional value and many health benefits. Unlike normal rice, parboiled rice will be partially cooked in the husk but not eaten right away, needing to be processed to be eaten. Find out more in this article.
What is parboiled rice?
Before milling , the rice obtained from the paddy will be soaked in hot water or steam-dried, then dried and then milled or polished . This process of making rice is called parboiled rice.
Nutritional value of parboiled rice
Parboiled rice has lower calories but much higher nutritional value than white rice, see the table below for better understanding.
|Total fat||0.5 grams||0.5 grams|
|Total carbs||41 grams||45 grams|
|Fiber||1 gram||0.5 grams|
|Protein||5 grams||4 grams|
|Thiamine (vitamin B1)||10% RDI||3% RDI|
|Niacin (vitamin B3)||23% RDI||4% RDI|
|Vitamin B6||14% RDI||9% RDI|
|Folate (vitamin B9)||1% RDI||1% RDI|
|Vitamin E||0% RDI||0% RDI|
|Iron||2% RDI||2% RDI|
|Magnesium||3% RDI||5% RDI|
|Zinc||5% RDI||7% RDI|
The rice preparation method has 3 main steps:
- Soak rice : Raw rice, also known as rice, is soaked in warm water to increase the moisture content of the rice
- Steamed Rice : Raw rice is steamed until the starch turns into a gel.
- Drying : Rice is slowly dried. Then grind it into a grain of rice.
The color of the rice after being cooked will change to a light yellow color different from the white of ordinary rice but brighter than the color of brown rice. This process of color change is caused by pigments moving from the husk and bran into the heart of the rice grain.
Uses of parboiled rice
Parboiled rice is also a fairly common type of rice and brings many uses:
Improve the quality of rice
The rice grains will separate after cooking, avoiding lumps.
Parboiled rice will go rancid longer than normal rice because parboiled rice inactivates fat-degrading enzymes in rice.
Plant Compound Transfer
In a 1-month study in diabetic rats, parboiled rice contained 127% more phenolic compounds and helped protect the kidneys of rats more than white rice.
Formation of prebiotics
Steaming is part of the parboiling process, the starch will turn into a gel, when cooled the starch molecules reform and harden. This upgrade creates resistant starch, which resists digestion instead of being broken down and absorbed in your gut .
Resistant starch reaches the large intestine where it is fermented by beneficial bacteria. Therefore, resistant starch is called a prebiotic. Prebiotics promote better gut health.
Good for diabetics
Thanks to resistant starch and high protein content in parboiled rice, it does not raise blood sugar as much as white rice.
One study in people with type 2 diabetes showed that eating 195g of parboiled rice overnight increased blood sugar 30% less than white rice.
How to cook parboiled rice
The way to cook parboiled rice is similar to that of ordinary white rice,
Step 1 Put the rice in the pot and rinse with water. The ratio is 1 rice – 2 water.
Step 2 Put the inner pot into the rice cooker, plug in the power and press the Cook button. Cook for about 10-15 minutes until the rice is cooked.
Step 3 After the rice is cooked , leave it in the pot for about 10-15 minutes. This way, the rice will not be sticky or mushy.
How to preserve parboiled rice?
- Store parboiled rice in jars, boxes : Put rice in a container, jar or box with a tight lid and keep it in a dry place to avoid termites.
- Store rice in the refrigerator : Before putting the rice in the box, put the rice in the refrigerator for about 4-5 days to help the rice reduce moisture and prevent termites from having the opportunity to multiply and develop.
- Preserving rice with garlic : Peel a few cloves of garlic, then put it in the rice container and then close the lid and store it as usual. The smell of garlic helps to repel termites and other insects.
Some frequently asked questions about parboiled rice
White rice or parboiled rice is better and more nutritious?
To create white rice grains, rice grains go through many processes. The coarse grain is peeled off the outer husk to form brown rice. Brown rice is separated from the bran and germ layers to form raw rice. Rough rice is rubbed back to a glossy finish to form white rice.
Nutrients such as fiber, vitamins, and minerals are located in the bran layer, the aleuron layer, and the outer embryo. When going through the above process, these substances will be lost.
Parboiled rice undergoes a process of soaking – steaming – drying called a conversion process, part of the nutrients will be transferred to the inside of the rice grain and then to the milling process.
So parboiled rice will retain more nutritional content than regular white rice , but not as much as brown rice.
How much does parboiled rice cost/kg?
Currently, there are many brands that create parboiled rice with different prices, about VND 20,000 – VND 30,000 / 1 kg.
Where to buy genuine parboiled rice, good price?
To buy genuine parboiled rice, good quality and good price, you should buy it at supermarkets or large stores.
Currently, Cfis.edu.vn sells brown rice for about 43,000 VND/kg. You can order online and it will be delivered to your door with many discounts.
Hope this article helps you understand more information about parboiled rice. You can order to experience it.
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