Arborio Rice — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 356 kcal
Nutrients per: 100 g | Value | % Daily Value* |
---|---|---|
Carbs | 79 g | 28.73% |
Fiber | 1 g | 3.57% |
Sugars | 0 g | - |
Glycemic Index | 69 | - |
Protein | 7 g | 14% |
Sodium | 2 mg | 0.09% |
Total Fat | 1 | 1.28% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
1 g
🥕 Low Fat Content
Key takeaways
Health benefits
- Provides energy from its high carbohydrate content, making it a good source of quick energy.
- Supports digestive health as it is easy to digest, making it suitable for individuals with digestive issues.
- Contains essential nutrients such as vitamins B and E, which support overall health and well-being.
- Promotes muscle recovery due to its carbohydrate content, which helps replenish glycogen stores after exercise.
Health risks
- High glycemic index which can cause rapid blood sugar spikes, particularly concerning for diabetics.
- Low nutrient density compared to whole grains, as it lacks fiber and some essential nutrients.
- Potential for overconsumption leading to excessive calorie intake and weight gain.
- Arsenic content which can be a concern with rice, potentially leading to long-term health issues with excessive consumption.
How to choose arborio rice
When choosing Arborio rice, essential for creamy risottos, opt for grains that are uniformly pearly white and feel heavy in the hand. The grains should be short and stout, with a characteristic chalky feel, which ensures that they release enough starch during cooking.
Pass on packages that contain broken grains or debris, as this can affect the texture of your risotto. It's also wise to avoid rice that appears dusty or old, as it may have lost some of its natural creaminess.
How to store arborio rice
For arborio rice, store it in an airtight container in a cool, dry place. A pantry or kitchen cabinet works well to keep it away from light and humidity. Properly stored, arborio rice can maintain its quality for up to a year.
Exposure to moisture can cause the rice to spoil, so it's best to avoid this. Storing in areas prone to temperature fluctuations is not advisable, as this can affect the texture and cooking properties. It's also beneficial to keep the rice away from strong odors, which it can absorb easily.
✅ Extra Tip
How long does it last?
Arborio rice can last for 1-2 years when stored in a cool, dark place in an airtight container. To extend its shelf life, it can be stored in the refrigerator or freezer, where it can last indefinitely. Proper storage is essential to prevent moisture and pests.
What to do with leftovers?
Leftover Arborio rice is perfect for making creamy dishes. Use it to prepare risotto cakes by mixing the rice with eggs, cheese, and breadcrumbs, then frying until golden brown. It can also be added to soup for a heartier texture or mixed into a rice pudding for a sweet dessert.
If you have a lot of Arborio rice, consider making a batch of arancini, which are stuffed rice balls that are breaded and fried. You can also use it in a savory rice casserole or mix it with vegetables and broth for a quick risotto. Arborio rice can also be used as a base for a grain salad or mixed into stuffed vegetables like bell peppers or zucchini.
👨⚕️️ Medical disclaimer
How arborio rice supports specific health conditions
Arborio rice, commonly used in risotto, is a good source of carbohydrates, providing energy to fuel your body. Its slower digestion rate compared to other white rice varieties may support blood sugar control by preventing sharp spikes. Arborio rice is also a source of B vitamins, which help maintain brain function and energy metabolism.
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Listonic Team
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Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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