Post actualizado el día octubre 25, 2026 by DeiviSanzPlay
Rice: the grain that sustains half of humanity
Few foods have shaped as many cultures as rice. From the terraced rice paddies of Asia to the marshes of the Ebro Delta, this grain has accompanied humanity for more than 8,000 years. Its versatility ranges from delicate sushi to hearty paella, by way of a simple bowl of white rice with vegetables. In this guide we explore its varieties, the secrets of perfect cooking, its nutritional values, and how to store it so that it retains all its properties.
Origin and history: a journey from Asia to your table
Rice cultivation began on the banks of the Yangtze River in China roughly eight millennia ago. From there it spread to India, Southeast Asia and, later, to the Middle East and the Mediterranean thanks to trade exchanges. On the Iberian Peninsula, it was the Arabs who introduced the irrigation techniques that made it possible to grow rice in regions such as Valencia and the Ebro Delta.
Today there are more than 40,000 documented varieties of rice, although only a few dozen are commonly sold. The most basic distinction separates long-grain, medium-grain and short-grain rice, each with different textures and culinary applications.
Types of rice and what each one is for
Long-grain rice
Varieties such as basmati or jasmine stand out for their long, slender grains that stay separate after cooking. Basmati, originally from India and Pakistan, develops a characteristic aroma and a grain that lengthens even further when cooked. Jasmine, from Thailand, offers a soft floral perfume and a slightly sticky texture. Both are ideal for accompanying curries, stir-fries and dishes of Asian inspiration.
Medium-grain rice
Bomba rice and Valencia rice belong to this category. They absorb a large amount of broth without breaking apart, which makes them the kings of paella and of creamy rice dishes. Their absorption capacity allows the grain to remain whole yet creamy on the outside.
Short-grain rice
Italian arborio and carnaroli are the stars of risotto. Their high starch content releases creaminess during cooking, creating that characteristic velvety texture. Glutinous rice, for its part, is the one used in sushi and in Asian desserts, since its grains stick together easily.
Specialty rices
Brown rice retains the bran and the germ, providing more fiber and a nutty flavor. Black rice, also called venere rice, owes its color to anthocyanin and offers a more earthy, chewy profile. Red rice and wild rice (which is actually an aquatic grass) complete an increasingly wide range available in supermarkets.
How to cook rice: techniques that work
The most frequently cited rule for long-grain white rice is the 1:2 ratio (one measure of rice to two of water). However, the technique changes depending on the type of grain and the final dish. For basmati, some experts recommend washing the grain several times until the water runs clear, removing the excess starch and then cooking with less water (1:1.5).
The absorption method consists of bringing the water to a boil with the rice, lowering the heat, covering and letting the grain absorb all the liquid. For brown rice, the cooking time doubles (between 35 and 45 minutes) and it is advisable to soak it beforehand for an hour.
Risotto requires a different process: the grain is toasted in oil or butter, wine is added and then hot broth is added little by little, stirring frequently to release the starch. Paella, by contrast, seeks the opposite: never stir after adding the broth, in order to obtain a crunchy layer of socarrat on the bottom.
An infallible trick to know if the rice is ready: observe the grains. When small craters appear on the surface of the cooked rice and the liquid has evaporated, it is time to turn off the heat and let it rest covered for five minutes. This resting period finishes cooking the grain with the residual steam.
Nutritional values and health benefits
Cooked white rice provides approximately 130 calories per 100 grams, with a modest protein content (2.7 g) and barely any fat. Its main nutrient is complex carbohydrates, which provide sustained energy. It is naturally low in sodium and contains no gluten, which makes it a safe food for people with celiac disease.
Brown rice, by retaining the bran, multiplies its fiber content (1.8 g versus 0.4 g for white rice), B-group vitamins, magnesium and manganese. Its glycemic index is also lower, which is of interest for blood glucose control. However, it is worth remembering that the phytate present in the bran can hinder the absorption of some minerals, so soaking brown rice before cooking it is beneficial.
Rice also contains compounds such as gamma-oryzanol, present in bran oil, studied for its possible effects on lipid metabolism. Nevertheless, most of the rice we consume is refined, so it is advisable to alternate both versions in the diet.
How to store rice and prevent pests
Rice keeps for months if kept dry and away from moisture. A cool, dark, airtight place is enough. Glass containers with airtight seals or food-safe plastic jars prevent the entry of moisture and insects such as the rice moth or the weevil.
A traditional trick consists of placing a few bay leaves or some peeled garlic cloves in the container. Placing the rice in the freezer for 48 hours before storing it also works, as this eliminates possible insect eggs. If moisture or a strange odor appears, it is best to discard it, since contaminated rice can harbor molds that produce mycotoxins.
Cooked rice should be kept in the refrigerator and consumed within a maximum of 48 hours. It is important to cool it quickly after cooking and not leave it at room temperature for long periods, since Bacillus cereus can proliferate in cooked rice.
Rice in world cuisine
Each culture has developed its own relationship with this grain. In Japan, rice is the center of the diet and the basis of sushi, onigiri and donburi. In Italy, risotto is a regional art with variants ranging from Milanese saffron to porcini mushroom. In Spain, Valencian paella and the soupy rice dishes of the north share the spotlight. In Mexico, red rice, cooked with tomato and broth, accompanies countless stews.
In Southeast Asia, glutinous rice is eaten steamed and shaped with the hands. In India, biryani combines layers of basmati rice with spices and meat. In West Africa, jollof rice is an identity dish disputed among Nigeria, Ghana and Senegal. The list could go on indefinitely, because rice is, above all, a culinary canvas.
Frequently asked questions about rice
Is it necessary to wash rice before cooking it?
Washing rice removes excess starch and prevents the grains from sticking together. For basmati and jasmine it is advisable; for risotto rice, on the other hand, washing it would remove the starch needed to achieve the desired creaminess.
How much water does rice need?
It depends on the type and the method. For long-grain white rice, the usual ratio is 1:2. For brown rice, 1:2.5 or 1:3. Bomba rice may require up to 1:3 due to its absorption capacity.
Does rice make you fat?
Rice is not a food that makes you fat by itself. Its caloric contribution is moderate and its fat content minimal. What influences weight is the diet as a whole and portion sizes, as well as the accompaniments.
Can cooked rice be frozen?
Yes. It is advisable to freeze it in portions right after cooking it, cooling it quickly. It is thawed in the microwave or by sautéing it in a pan with a little oil. It should not be refrozen.
