Advisory

Rice

Rice is a staple food for more than half of the world's population and is one of the most important sources of energy, especially in Asian countries. It is rich in carbohydrates, which provide energy to the body, and also contains important vitamins and minerals such as thiamine, niacin, iron, riboflavin, vitamin D, and calcium. Rice is also a good source of fiber, which helps regulate digestion and promotes a feeling of fullness.

Rice is also a low-calorie and low-fat food, making it suitable for dietary nutrition. It is also gluten-free, making it an ideal choice for people with celiac disease or for those trying to reduce gluten intake. Rice is easily digestible, making it suitable for people with sensitive digestive systems or for those recovering from illness. Moreover, some types of rice, such as brown rice, contain significant amounts of antioxidants, which can help protect the body from cellular damage.

Hello,

If we pour out the water from pre-soaked grains (rice, buckwheat, barley, etc.), won't we be losing valuable nutrients? Do any remain?

Thank you.

The aim of soaking grains is to reduce the amount of antinutritional substances in the food. A small portion of some nutrients is also released into the water, but this amount is truly negligible, and overall, the greater benefit is the reduction of antinutritional factors.

Good day,
I would like to inquire about resistant starches, specifically the type that forms after cooking and then cooling rice/potatoes. If I wanted to increase the intake of these polysaccharides to boost my prebiotic intake, would it be advisable to let the potatoes and rice cool before consumption and then reheat them? If I don't want to eat the side dish cold...
Thank you for your response.

This type of resistant starch is not formed during cooking; it is already present in the food. Its structure becomes digestible by the human digestive tract when heated, but after cooling, it structurally changes back to an indigestible form, which acts as a prebiotic for gut microorganisms. If you want to use this form of retrograded starch as a prebiotic, it is necessary to consume the food either raw or after it has been cooked and then cooled down to be eaten cold.

Questions answered by

Mgr. Martin Jelinek
Lecturer and author of the educational system

Nutrition educator, lecturer, and author of the educational system and the ZOF learning application.

Mgr. Martin Jelínek has been systematically involved in nutrition education since 1999. He is the founder of ATAC, the educational company behind NutriCourses, and the author of an educational system focused on nutrition, healthy lifestyle, and the practical application of nutrition knowledge.

He graduated from the Faculty of Science at Masaryk University in Brno. Throughout his professional career, he has combined nutrition, education, and the practical application of acquired knowledge. His educational system also includes the ZOF (Zone of Optimal Functioning) learning application, where students turn theory into practical work with meal plans.

In 2007, he launched the first intake of a six-month course focused on the education of nutrition advisors. Over time, this course became the foundation for the further development of the educational system and a range of specialised courses.

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