Why Is Parboiled Rice Healthy?
Parboiled rice is obtained by soaking rice in water. It’s an absorbing method for rice. There are different local names for parboiled rice in India. After cultivating, generally, the vitamins and minerals are present in the paddy bran. Parboiling makes those nutrients soluble in the kernel. It is nutritionally similar to brown rice. Parboiling retains vitamins such as Vitamin-B1, B3, B5, B7 in huge amounts compared to milling as normal milling causes loss of these micronutrients. It mainly removes the dangerous Inorganic Arsenic from rice.
Let us clarify the assumptions going on inorganic arsenic and how it is related to this parboiling method.
Inorganic Arsenic & Parboiling
Inorganic Arsenic (iAs) is a Group I Carcinogen that is present in rice. Cooking rice can significantly remove these elements. There are different absorption methods for rice, out of which rice parboiling is the best method as it is domestic and practical. It removes 54% of iAs from brown rice and 73% from white rice. Rice parboiling is the only method suited to all rice varieties allowing us to consume rice more safely.
Process of Parboiling
Parboiled rice is generally subjected to milling to obtain soft textured white rice. In Asian countries especially in India, cooking parboiled rice is a routine process of cooking rice compared to other countries. Cooking parboiled rice is a simple three-step process- Washing, Soaking, and Cooking.
Washing: Rinse and wash the parboiled rice in cold water
Soaking: Now soak the rice in water for about 15 mins.
Cooking: Boil water and carefully add the soaked rice. give it a good stirring. Remove it from boiling when you found that the rice is clearly cooked with a little crunch and strain it once or twice.
Note: Don’t add excess water as it can remove the essential nutrients. You can also add salt if you want during soaking and boiling.
Advantages Of Eating Parboiled Rice
There are few advantages of parboiled rice
- Parboiling makes the grain harder and rich in minerals such as calcium, potassium, iron, zinc, and magnesium that are beneficial for our body.
- It has low calories and carbs.
- It has a low glycemic index and can be consumed by diabetics patients because the process of conversion of food into sugars becomes sluggish.
- Improved metabolism and neurotransmitters production as it is rich in vitamin B.
- Cooking quality differs as it is fluffy and stays for a long time.
Disadvantages of Parboiling
- Long cooking times.
- It develops darker color and rancidity.
- Mycotoxins may develop if soaked for long time.
- Parboiled rice is obtained by soaking rice in water.
- Parboiling retains vitamins such as Vt-B1, B3, B5, B7 in huge amounts compared to milling.
- It mainly removes the dangerous Inorganic Arsenic from rice.
- Inorganic Arsenic (iAs) is a Group I Carcinogen that is present in rice. Cooking rice can significantly remove these elements.
- Parboiling removes 54% of iAs from brown rice and 73% from white rice.
- Parboiled rice is generally subjected to milling to obtain soft textured white rice.
- Cooking parboiled rice is a simple three-step process- Washing, Soaking, and Cooking.
- Overall, there are great advantages of parboiling.
- The main disadvantage is it can develop mycotoxins if soaked for long time.
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