Rice flour is known and used by many people around the world. But do you know its benefits on your health? Read on to learn more about the health benefits of rice flour!
What is Rice Flour?
Rice flour is a type of flour that is made from finely milled rice. Rice flour can be made from both brown rice and white rice, and it can be used for all types of baking purposes. Rice flour differs from rice starch because rice starch is made by steeping rice in lye while rice flour is made by grounding the rice.
Rice flour is known to be rich in vitamins and protein. It’s widely available for low prices. It’s a common substitute for wheat flour because the nutrients in both flours are very similar.
4 Benefits Of Rice Flour
Rice flour is known to have different health benefits thanks to its nutrient contents.
100 gr of rice flour contains;
- 366 calories
- 1.4g total fat
- 0mg cholesterol
- 0mg sodium
- 76mg potassium
- 80g total carbohydrates
- 6g protein
- 1% calcium
- 2% iron
- 8% magnesium
- 20% Vitamin B-6
Rice flour is known to be rich in protein. Especially brown rice flour has higher levels of B vitamins.
Rice flour can provide you with a good amount of fiber, which is essential for all types of diets. Thanks to its high fiber content, rice flour can lower cholesterol, improve blood sugar levels, and help with digestion.
Replacing wheat flour with rice flour can also help weight loss. It can also prevent diseases such as diabetes (type-2), hypertension, and colon diseases.
Rice flour is entirely gluten-free. Therefore it’s an excellent option for those who are gluten-intolerant or for those who suffer from Celiac disease. Celiac disease is a digestive problem that affects the immune system once contacted with gluten.
Choline is an essential nutrient for humans and animals. It helps transport cholesterol and triglycerides from the liver to the needed parts of the body. Therefore rice flour can help improve liver health.
How To Make Rice Flour At Home
Rice flour is an inexpensive staple food that can be found and purchased easily. But if you want to make your food at home, here’s how to make rice flour.
- Fine-mesh Strainer
- Paper Towels
- Heat Resistant Spatula
- Large Skillet
- White or Brown Rice (raw – not instant)
*Each cup of raw rice will make about 1 ¼ cups of rice flour so you can arrange the quantity depending on how much rice flour you want to make.*
- Rinse the rice under the running water. Drain and put it in a bowl and cover it up with cold water. Let it soak for 3-6 hours.
- After soaking the rice, drain them in a fine-mesh strainer for 10-15 minutes. Then spread it out on a three-layer of paper towels and let them rest for about 1 hour. The rice needs to be damp but not wet.
- Using your blender, grind the rice in 1/2 cup increments.
- Start with a low setting and then gradually turn up the speed as the rice grains become small granules. Keep blending until all the rice is grounded finely.
- Heat a large skillet over medium heat. Work in 1 cup increments and add your rice flour to the pan. Keep stirring until all the steam is evaporated. Cook for another 3-5 minutes and then remove from the heat. Let the rice flour rest until it’s cooled to room temperature.
- Sift the rice flour, and if you notice any bigger grains, then you can blend it again. After blending the rice again, sift one last time.
Rice flour should be stored in dry, cool places in an airtight container, and it can be used for all kinds of cooking and baking now.
In conclusion, it is clear that rice flour is a great option for a healthier diet and for those who are avoiding gluten. It is good for your health and your pocket because it is not expensive. You can even make your flour at home.
Share your thoughts with us in the comments section! What benefits did you experience after adding rice flour to your diet?