HouseWife continues to unveil professional secrets for the home kitchen, introducing hosts to the essential properties of popular ingredients. Discover how rice can help manage your weight and whether its benefits depend on the cooking method.
The Foundation of the Diet
Rice is not only indispensable in Japanese cuisine; it serves as a staple food for 3.5 billion people worldwide. This traditional food is a dietary mainstay for Asians, Latin Americans, and Africans alike. The largest consumers of rice are China, Vietnam, Indonesia, India, and Bangladesh. The primary reason this grain has become a dietary cornerstone across various continents is its high yield, which is nearly three times that of the most popular cereal crop: 60 quintals per hectare compared to 22.5 for wheat.
In terms of several beneficial nutrients, rice outperforms buckwheat, containing more valuable saturated fats, folic acid, and thiamine. With its high levels of vitamins E and B (thiamine or B1, riboflavin or B2, niacin or B3, pantothenic acid or B5, pyridoxine or B6, folic acid or B9), rice combats skin aging and is beneficial for the eyes, nervous system, and digestive health. This grain helps normalize blood pressure, lowers bad cholesterol levels, boosts brain activity, and enhances memory. Rice is rich in potassium, magnesium, phosphorus, manganese, selenium, and copper. Thanks to its unique absorption capacity, cooked rice absorbs toxins and eliminates harmful components from food and drink in the body. This grain can even help with food poisoning.
While polished white rice, due to its high glycemic index (70-80 units) and high content of simple carbohydrates, quickly raises blood glucose levels and contributes to weight gain, unrefined brown rice retains beneficial fiber in its bran, which keeps you full longer and prevents overeating.
Lose 3 Kilos in a Week
Unprocessed rice retains its valuable outer layer, rich in vitamins and essential microelements, preserving 80% of its nutrients. Brown rice helps control appetite, making it an effective choice for weight loss diets. The rice diet involves using unrefined brown rice without salt and focuses on eliminating excess fluid from the body. This weight loss method is particularly appreciated by those suffering from edema. In addition to rapid weight loss, the rice diet improves joint and blood vessel health.
The ingredients in the rice diet are balanced so that the combination of rice with boiled vegetables, fresh fruits, oil, milk, and sour cream does not disrupt the low energy value of the diet: you consume 800-900 kcal per day, while the norm is between 1000 and 1200 kcal.
However, nutritionists caution that a reduced diet (a regimen based on constant food quantity restriction) based on carbohydrates lacks fats and proteins, making it insufficient for the body’s full functioning and not recommended as a permanent dietary system. Weight loss on rice is incompatible with intense physical and emotional stress. The maximum duration of such a diet is two weeks, with a minimum of three days (weight loss averages 3 kg per week or 1 kg in three days).
The Rice Diet
The advantage of the rice diet is that it allows for quick satiety and prevents hunger between meals.
Day 1
Breakfast: boiled rice (60 g of dry grain) with lemon zest and a few drops of lemon juice, an apple, and herbal tea.
Lunch: fresh vegetable salad (150 g), a cup of vegetable broth, rice with herbs, apple cider vinegar, and olive oil (1 tsp each).
Dinner: a cup of vegetable broth and steamed rice with carrots and zucchini.
Day 2
Breakfast: an orange, rice with orange zest and 1 tsp of sour cream.
Lunch and dinner: a cup of vegetable broth with boiled vegetables, a serving of rice.
Day 3
Breakfast: a pear and boiled rice with cinnamon.
Lunch: a cup of vegetable broth, cucumber salad with olive oil and vinegar, boiled rice with sautéed mushrooms (150 g) in olive oil.
Dinner: a cup of vegetable broth, boiled rice with steamed broccoli.
Day 4
Breakfast: fruit salad with 2 tbsp of boiled rice, rice with cream or milk.
Lunch: a cup of vegetable broth, rice with steamed carrots, radish with leaf lettuce.
Dinner: a cup of vegetable broth, boiled rice with parsley and sunflower seeds.
Day 5
Breakfast: rice with raisins or grapes and grated almonds (1 tsp).
Lunch: a cup of vegetable broth, rice with steamed vegetables and herbs dressed with olive oil (1 tbsp).
Dinner: a cup of vegetable broth, rice with walnuts (1 tbsp), steamed spinach (100 g), grated celery root (2 tbsp), and green onions.
Day 6
Breakfast: a pear, 4 dates, 4 nuts, and a cup of boiled rice.
Lunch: a cup of vegetable broth, boiled rice with raw vegetables (sweet pepper or cucumber), mint, and olive oil (1 tbsp).
Dinner: a cup of vegetable broth, rice with an apple, honey (1 tsp), and sour cream (1 tbsp).
Day 7
Breakfast: a cup of rice with a pear, yogurt (2 tbsp), honey (1 tsp), and a few drops of lemon juice.
Lunch: a cup of vegetable broth, rice with a tomato and steamed green beans.
Dinner: a cup of vegetable broth, rice with steamed zucchini, 5 olives, olive oil (1 tsp), and basil.
In the second week, repeat the diet.
To Wash or Not to Wash?
Culinary experts believe that washing raw rice before cooking is necessary to remove debris and enhance flavor. Washing rice before cooking reduces the amount of so-called free starch or amylose that settles on the surface of the grain during processing. This starch makes the water cloudy as it washes away. Separating it prevents the grains from sticking together during cooking. This is especially important for white rice, which contains so much starch that if not washed, it will turn into a sticky mass when cooked.
However, there are dishes where the rice grain needs to retain its stickiness: for example, pre-washing is not necessary for rice used in sushi, rice pudding, or risotto, according to America’s Test Kitchen expert Dan Souza. Culinary author Nik Sharma counters that rice should be washed to remove dust and impurities, as the sticky texture will still be created by the starch released during cooking from the inner part of the grain. During the preparation stage, rice should be rinsed in cold running water in a fine-mesh sieve or pot, draining the water 5-6 times until the liquid is clear. Do not discard the rice water: the starch solution can be used to water houseplants.
On the other hand, chefs see no point in rinsing rice after cooking, as it does not improve its texture. Rinsing will make the cooked rice cold and clumpy, rather than less sticky and fluffy. Besides the unappetizing appearance, this process can lead to a loss of nutrients by washing away proteins and carbohydrates from the outer side of the grain. Undercooked rice will become softer, and the consistency of overcooked grains will be further ruined by water.
Secrets of Flavor
What do you need to know about the peculiarities of cooking different types of rice, combining this grain with spices, compatibility with other products, and ways to enhance flavor?
Rice to Water Ratio
When cooking white rice (for sushi, long, short, or bagged), use 2 parts water for every 1 part of grain. For brown rice, the water ratio increases slightly: use 2.5 parts liquid for every 1 part of grain. Chefs do not consider excess water a problem and recommend cooking the grain until done in a large amount of liquid, draining the rest for household use afterward.
Cooking Time
The cooking time for rice depends on the type of grain. Brown (wild) rice takes twice as long to cook as white. Round rice and bagged grains cook for about 15 minutes; long-grain rice takes up to 20 minutes; sushi rice cooks for up to 25 minutes; brown rice takes at least 40 minutes (the first 10 minutes on high heat, then simmer until done). Cooking time is counted not from the moment the water boils, but from the start of cooking.
How to Cook Rice for Fluffiness
For fluffy rice, parboiled basmati rice is the best choice: its distinct “needle-like” grains do not stick together. Before cooking, you can sauté the rice in butter to enhance the flavor of the grains. A small piece of butter in the pot also helps. Typically, pilaf retains its fluffiness. According to traditional Uzbek technology, it should be cooked in a thick-walled cast-iron cauldron: in such cookware, rice cooks evenly in fat, preventing both meat and grains from sticking to the walls.
Cooking Methods
Rice can be prepared in a pot, a rice cooker, or a microwave.
How to Cook Rice in a Pot
To prevent the grains from turning into a mushy mass, do not stir the rice while it is cooking—at least not until the water boils. After boiling, reduce the heat to the minimum, cover the pot tightly with a lid, and maintain a gentle simmer. To avoid releasing steam, it’s best not to peek into the pot until cooking is complete. Do not stir the rice while it cooks; otherwise, it will become sticky. Wait until the grains absorb the water, then fluff the cooked rice with a fork.
Rice in a Rice Cooker
This method is ideal for cooking wild rice, as it requires a longer cooking time. Start by adding a little oil or butter to the rice cooker bowl to release the aroma of the grains. After adding the rice, set it to the “Sauté” mode and stir the rice continuously before cooking. Then pour in water at a 2:1 ratio to the rice. Set the mode to “Rice” or “Grains.” After cooking, fluff the rice with a fork.
Rice in the Microwave
When choosing a container for cooking, ensure it is suitable for the microwave and remember that rice will expand during cooking. You can cook white rice with round and long grains in the microwave. The ratio of dry rice to liquid is 2:3.5 (for 2 cups of rice, use 3.5 cups of water). Cook the grains on maximum power until most of the liquid evaporates: for 2 cups of rice, this takes about 10 minutes. After stirring the undercooked grains, set the microwave to medium power (250-300 watts), cover the rice, and continue cooking for another 15 minutes until all the liquid is absorbed. Before serving, fluff the rice with a fork.
Dish Technology
In cooking, there are differences in the principles of selecting rice for pilaf, sushi, and stuffed cabbage. While parboiled and polished long-grain rice is suitable for fluffy side dishes or pilaf, different rice grains are needed for the delicate Japanese dishes that must hold heavier fillings on a thin base.
Rice for Sushi
Japanese cuisine has gifted the world with rolls and sushi, which begin with selecting grains high in fiber. Such rice cooks well, yet each grain remains distinct. Opt for short-grain varieties, which contain more starch necessary for a sturdy structure. The rice should be white, without any yellowing. The grains should be uniform in size. Cook rice for sushi and rolls in an enameled pot with a non-stick silicone mat at the bottom. For 200 g of rice, use 200-250 g of water. Cooking time is 15 minutes after boiling. The main feature of cooking rice for sushi is the absence of seasonings during cooking. The only exception sushi chefs make is for the nori sheet: it is added to the pot during cooking for a sea aroma and removed before boiling. For seasoning, the classic recipe uses Japanese sake, with rice vinegar as an alternative. The proportions are 2 tablespoons of vinegar and 1 teaspoon each of sugar and salt. The ingredients for the sauce are heated and mixed.
How to Cook Rice for Stuffed Cabbage
For stuffed cabbage, sticky rice—short-grain rice—is also used. It does not fall apart and works well with the filling. Chefs typically use Arborio, Arnaoli, Vialone, or Nano rice for stuffed cabbage. Rice cuts (broken grains) are not suitable for stuffed cabbage, as the filling will be too runny. The ratio of rice to filling is 1:3 or 1:1. Before mixing the filling ingredients, the rice is boiled until semi-cooked (1 part rice to 2 parts water). Bring the rice to a boil and simmer on low heat for 10 minutes. Optionally, add 1 teaspoon of butter, cover, and let it sit warm for 10 minutes. If the rice is not pre-cooked, the stuffed cabbage will take longer to stew.
Rice for Pilaf
To prepare the traditional Uzbek dish in a cauldron, the rice grains of fluffy varieties are washed and soaked for 1 hour. Rice with vegetables and meat is prepared with essential ingredients. To achieve eastern pilaf rather than rice porridge with meat, the rice should not be boiled but rather stewed in fat with the meat. Choose lamb or beef for the meat. First, cut it into large pieces, sauté, and then chop before combining with the rice. For 1 kg of raw rice, you will need 200 ml of oil. The recipe for pilaf includes carrots and onions (cut the carrots into large cubes and the onions into rings or half-rings). The dish’s flavor will be hopelessly ruined by the forbidden ingredient—tomato sauce: experienced chefs never add it to pilaf. Traditional spices that pair with rice include cumin seeds, barberry, saffron, garlic (a whole head is added), hot pepper (a whole pod), ground black pepper, and paprika. Uzbeks add spices to the sauté rather than to the rice grains. Asian chefs consider spices equal partners to rice in all dishes, and in pilaf, they are often deemed even more significant than the main ingredient.