The LONG and the SHORT of Grains

Lori Boxer
Weight★No★More℠ Diet Center

 

Long-grain rice (such as basmati, jasmine) is slim and lengthy, with a length that’s three to five times its width and is relatively low in starch content. It is typically a bit drier than short-grain rice and less likely to stick to each other or the pan.

 

Short-grain rice is chubby, round, and starchy; the cooked grains glom together in sticky clumps . . . which is why arborio rice is used to make risotto . . . which is creamy and sticky. This is why short-grain rice is used in sushi (so the rice doesn’t fall apart under a piece of fish) and rice pudding.

 

Cooking any rice releases the starch, but short-grain rice has a much higher starch level than long-grain.

 

Rice (as with pasta) cooked 𝑎𝑙 𝑑𝑒𝑛𝑡𝑒 (firm to the bite) has a lower glycemic index . . . which refers to how quickly and how high specific foods cause increases in blood glucose levels.

 

And, by the way, if you prefer white over brown rice but don’t like basmati or jasmine, there are many others (including Uncle Ben’s, that old standby) that makes long grain white rice. Two words to look for on the box or packaging of white rice: “long grain” and/or “par boiled.” The parboiling improves the texture of the rice, making it fluffier and less sticky when you cook it than regular white rice.

 

Finally, regardless of which rice you use, when it comes to portion control:
½ cup cooked = 1 Grain serving

 

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P.S. Cauliflower “rice” is cauliflower (a vegetable), and ½ cup raw or cooked = 1 Vegetable serving.

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