Does rice have gluten?

Does the rice have gluten? This is a question that has become very recurrent. Especially nowadays, when we pay more attention to our daily diet. Here you will find out if rice has gluten, if it is bad for you and other questions about the topic.

Present every day on the table of Brazilians, rice is one of the basic elements of the diet in Brazil. Along with beans , the two make up the basis of regular food in the country, with the addition of some meat or protein.

Thus, it is very important to know what we consume daily. Therefore, more and more attention is paid to rice, beans, meat and even fruits and vegetables that are in our daily dishes.

In particular, let’s talk about rice! Do you have any questions about the properties, benefits and types of this food? We will answer them all below.

Is rice a gluten-free food?

No. Rice does not contain gluten in its composition . Gluten is a compound present in types of cereals such as wheat, rye and barley. It can also be found in oats, but in rice it is not present.

Rice flour, in fact, is the main option for replacing wheat flour for those who want to reduce gluten intake or are allergic to the compound. This is because wheat is regarded as the most famous food for containing gluten.

In Japanese culture and diet, for example, rice flour is widely used in the production of foods that, in the West, are generally made with wheat. We are talking about cookies, biscuits, breads and even noodles. In this case, they are foods without gluten or with little presence of this compound.

In oriental cuisine there are also alcoholic drinks made from rice, such as sake, which is a gluten-free drink. For those who don’t know, beer (the most consumed alcoholic beverage in Brazil) is made from barley, a rich source of gluten. [See also:  Parboiled or brown rice: Which is better?]

What is gluten?

According to nutritionist from Pernambuco Sidrack Lucas Vila Nova, “ gluten is a protein compound   used in the food industry to give volume and elasticity to food ”.

The expert explains that this compound is formed by gliadin, glutenin, hordein and secalin, which are proteins found in three types of cereals: wheat, rye and barley. Traces of gluten can also be found in oats due to cross contamination.

Is this substance bad?

According to the nutritionist, gluten itself is okay. However, this compound is usually found in foods that are not very good for your health, such as pasta and wheat derivatives.

Gluten can be harmful only to people who suffer from some degree of protein intolerance or celiac disease, an autoimmune disease characterized by an immune reaction to the ingestion of gluten in food.

“In these people, gluten ingestion can cause symptoms such as diarrhea, gas, irritability and weight loss”, explains the nutritionist. He adds that, in these individuals, diet therapy is characterized by the removal of gluten from the diet.

What is the healthiest type of rice?

Many people believe that the best (and healthiest) rice is white rice. In fact, this is a food that doesn’t need much elaboration and additions to its preparation. According to nutritionist Sidrack, “white rice is a food that, due to its processing, ends up being refined and losing many of its nutrients”, he explains.

He claims that the healthiest type of rice is brown rice. Parboiled rice is also a healthier option than regular rice.

He explains: “Brown rice is the least processed rice, being only husked. In this way, it maintains a large part of its nutrients and fibers, which help in the functioning and intestinal transit and in decreasing the glycemic index of rice.

Parboiled rice, in its processing, undergoes parboilization. This pre-cooking step consists of immersing the husk rice in drinking water at a temperature above 58ºC, followed by gelatinization of the starch and drying.

The expert explains that this process causes a large part of the rice’s nutrients to be concentrated in its interior, and so, even if it loses its husk, its nutrients are maintained. Thus, the process makes rice richer in vitamins and minerals.

What are the other types?

In addition to white, brown and parboiled rice, there are other types of rice that have become famous in fit and healthy diets. Let’s talk a little about them, but first it is necessary to emphasize that the caloric value of all types is very similar.

On a general scale, 100 g of any cooked rice is 100 to 130 calories. However, the benefits of each type are different. Understand:

Black rice

This type is quite beneficial. A source of antioxidant properties , black rice helps prevent various diseases such as diabetes, cancer and heart problems.

It can be an even healthier option than brown rice, but it’s not so easy to find and not so cheap. The black rice has more protein and almost double fiber compared to brown rice.

red rice

This variety is great to aid digestion as it contains monocholine, a digestive substance. Red rice is also indicated to reduce cholesterol levels and prevent heart disease.

Wild rice

This type is not real rice, but a type of grain very similar to cereal. Wild rice is rich in protein, amino acids and fiber, and also has less fat than rice types.

Benefits of Rice

Now learn a little more about the benefits of rice consumption in general. There are several types of cereal, some healthier than others, but in short they all contribute to the good of the body. Look:

Nutrient rich

Rice is rich in minerals and vitamins essential for the body that help the body to work harder and better. A source of iron , potassium and magnesium, rice is not far behind beans when it comes to being a source of nutrients.

Among the main vitamins present in rice are vitamin A, B1, B2, B3, B6 and E. They contribute to the formation of red blood cells and stimulate cell regeneration.

Balances blood pressure

Daily consumption of rice (especially wholegrain or black rice) is very good at balancing blood pressure. But to achieve this benefit it is necessary to pay attention to complete feeding.

It’s no use betting on rice to reduce high blood pressure and eating it with a super fatty meat, for example.

Controls cholesterol levels

As well as balancing high blood pressure , rice can also control the body’s cholesterol level. This is due to its composition, based on carbohydrates, fiber and proteins.

I prevented diabetes

Rice helps prevent type 2 diabetes. This is due to the starch present in the cereal’s composition, which provides energy for the body and helps control glucose.

Does a gluten free diet lose weight?

In this article you saw that rice has no gluten and also learned a little more about the types and benefits of this cereal so popular in Brazil. But you may still be wondering about gluten consumption and whether or not to do so. Now let’s talk more about the gluten free diet.

In the last 5 years, the gluten free diet has become a fad among many people. This is due to the fact that it is a restrictive diet made by famous people who end up losing weight effectively.

However, according to the nutritionist, weight loss does not occur through the exclusive removal of gluten. It’s by removing foods from your diet such as cookies, cakes, pizza, etc (high calorie foods that contain gluten).

The removal of gluten by itself does not make you lose weight or harm your health. This restriction is recommended for celiac patients only. Therefore, removing gluten from the diet thinking it will lose weight is a mistake. In the end, what makes you fat or slim is the calories, not the properties of the food.

A healthy and balanced diet is always the best option to lose weight healthily and quickly.

Ellie Lauderdale

My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .

I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.

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