It is a tradition in weddings, once the ceremony is ended, for the bridal couple to leave the precinct under a shower of rice. But few people know that this gesture, believed to come from the time of the Romans, is a symbolic way to wish happiness and prosperity being related with the power and richness of this cereal: a handful of grains multiplies prodigiously in the land and then in the plate. It is estimated that over half the nutrition of the world population depends on rice, being one of the most produced cereals. There is even a dedicated day – October 31, the World Rice Day –, established by the United Nations precisely to highlight its significance. In Portugal, rice is planted in April-May and harvested in September-October, carolino rice being the predominant variety and the most favoured by chefs. Portuguese in general seem to agree with cooking professionals, for the average individual consumption of rice is of 18 kg / year – the largest per capita consumption in Europe – either cooked, simple or with broth (“arroz malandro”), as main dish or as dessert (rice pudding, for instance). Note that: Rice appears to have arisen 12 hundred years ago in the Yangtze river valley, in China , country that is the world’s leading producer, followed by India. The Arabs have brought it to the Iberian Peninsula. In Portugal, it was for long reserved to aristocracy and its large-scale cultivation was fuelled in the reign of D José I (18 th century). Presently, it is cultivated in the basins of Mondego, Tagus and Sado rivers , producing annually 160 thousand tons of rice in the husk, in a total of 40 varieties. We are in fact the fourth largest producer in the European Union (after Italy, Spain and Greece), the varieties of carolino rice being predominant (about 80%), followed by medium / round grain varieties and long grain varieties. It is gluten free and rich in carbohydrates (70-80%), which are the main source of energy for the human body. Plus, it is an excellent source of protein, vitamin (B) and minerals (mostly phosphorus, potassium and magnesium). In the Mediterranean Food Wheel, it integrates the Cereals and Derivatives group. At every main meal, 1 to 2 portions of cereals should be consumed (1 portion equivalent to 4 tablespoons of cooked rice). Included in a balanced diet, it contributes to r educe the levels of cholesterol and diminish the risk of cardiovascular diseases, cerebrovascular accidents and diabetes . Further note that: The varieties of whole rice are slightly richer in antioxidants, protein and fibre, but all types of rice may be included in a balanced diet, combined with other foods such as protein, vegetables and pulses. Half a cup of raw rice (approximately 3 cups after cooked) is the reference base per adult. In its confection, and depending on the intended result, the secret always lies in the amount of water: as a rule, 1-2 cups of water, considering that the long grain rice needs more water than the smaller grain one. There are a few packaged rice mixtures ready to heat and eat, which should be used with moderation, for they usually contain added salt / sugar. Finally, we would like to remind what the great promoter of the Portuguese cuisine, Maria de Lourdes Modesto, used to say (in “Carolino rice, a jewel of Portuguese cuisine”): “No other food has the capacity, like rice, to absorb the flavours and aromas of other foods, spices and aromatic herbs it is combined with, and some sources of good protein, like beans, don’t do without it as a valuable assimilation facilitator. In the kitchen, rice is a true bottomless pit for imagination!”. Source : Associação Portuguesa de Nutrição: “ Cereais e Pseudo-cereais: da seara ao prato ” CotArroz, “ Campanha Agrícola 2023 ” Healthline, “ What Is the Healthiest Type of Rice? ” Discover our nutritionist Alexandra Lima , Carolina Soares , Cristina Cunha , Maria Inês Cardoso , Marta Magalhães and Sara Moço . Meet the nutrition clinical team from Hospital da Luz.
