7 Nutritional benefits of ofada rice

Ofada Rice, also known as "local rice" or "brown rice," is a traditional and indigenous variety of rice that is popular in Nigeria, particularly among the Yoruba people in the southwestern part of the country. It is named after Ofada town in Ogun State, Nigeria, where it is believed to have originated.

Ofada rice is distinct from the more commonly consumed polished white rice, as it retains its bran layer and outer husk during processing. This brownish appearance gives it a unique and earthy quality.

Nutritional Value of Ofada Rice

Ofada rice is renowned for its nutritional value as it retains the bran layer and outer husk, unlike polished white rice. Here's a breakdown of the nutritional content of Ofada Rice per 100 grams:

Calories: Ofada rice is moderately calorie-dense, providing approximately 123 calories per 100 grams.

Carbohydrates: It is a good source of carbohydrates, offering around 25.6 grams of carbohydrates per 100 grams, making it an energy-rich food.

Dietary Fiber: Ofada Rice is notably high in dietary fiber, with approximately 1.6 grams of fiber per 100 grams. The bran layer contains most of this fiber, which aids digestion and promotes a feeling of fullness.

Protein: It contains a moderate amount of protein, providing about 2.6 grams per 100 grams. While it's not as protein-rich as some legumes or meat, it still contributes to your daily protein intake.

Fat: Ofada rice has a minimal fat content, with approximately 0.5 grams of fat per 100 grams, making it a low-fat grain.

Vitamins: Ofada Rice contains essential B vitamins such as thiamine (B1), niacin (B3), and folate (B9). These vitamins play crucial roles in energy metabolism and overall health.

Minerals: It is a source of minerals like magnesium, phosphorus, and iron. Magnesium is important for muscle and nerve function, phosphorus is vital for bone health, and iron is essential for oxygen transport in the blood.

Antioxidants: The bran layer of Ofada Rice contains antioxidants like phenolic compounds, which help protect cells from oxidative damage and reduce the risk of chronic diseases.

Low Glycemic Index: Ofada rice has a lower glycemic index compared to white rice, meaning it has a slower impact on blood sugar levels, making it a better choice for individuals seeking to manage blood sugar.

Health Benefits of Ofada Rice

1. Rich in Dietary Fiber

Ofada rice is a good source of dietary fiber, particularly in the bran layer. Fiber aids in digestion, promotes regular bowel movements, and helps prevent constipation. It also contributes to a feeling of fullness, which can assist with weight management.

2. Low Glycemic Index

Ofada rice has a lower glycemic index compared to polished white rice. This means it has a slower and steadier impact on blood sugar levels, making it a better choice for individuals with diabetes or those looking to manage blood sugar.

3. Heart Health

The fiber, magnesium, and potassium content in Ofada rice contributes to heart health. Fiber helps lower cholesterol levels, while magnesium and potassium help regulate blood pressure, reducing the risk of hypertension and heart disease.

4. Weight Management

The combination of dietary fiber and slow-digesting carbohydrates in Ofada Rice can help with weight management by promoting feelings of fullness and stabilizing blood sugar levels.

5. Nutrient-Rich

Ofada rice contains essential nutrients like B vitamins (thiamine, niacin, folate), iron, magnesium, and phosphorus. These vitamins and minerals are important for various bodily functions, including energy metabolism and bone health.

6. Antioxidant Properties

The bran layer of Ofada rice contains antioxidants, including phenolic compounds, which help protect cells from oxidative damage caused by free radicals. Antioxidants play a role in reducing the risk of chronic diseases.

7. Digestive Health

The fiber in Ofada rice supports a healthy gut by promoting the growth of beneficial gut bacteria. A healthy gut microbiome is associated with improved digestion and overall well-being.

How to Cook Ofada Rice

Cooking Ofada Rice, also known as brown rice or local rice, is similar to cooking white rice, but it may require a slightly longer cooking time due to the presence of the bran layer. Here's a basic method for cooking Ofada rice:

Ingredients

● 1 cup Ofada Rice

● 2 cups water (or vegetable or chicken broth for added flavor)

● Salt to taste (optional)

Instructions

Place the Ofada rice in a fine-mesh strainer or sieve and rinse it under cold running water. Gently agitate the rice with your fingers to remove any dust or excess starch. Continue rinsing until the water runs clear.

Soaking the rice for about 30 minutes to 1 hour before cooking can help reduce the cooking time and improve the texture. If you choose to soak, drain the rice after the soaking time.

For every cup of Ofada rice, you'll need about 2 cups of liquid. You can use water or, for added flavor, vegetable or chicken broth. You may adjust the amount of liquid slightly based on your preference for rice texture.

In a large saucepan or pot, combine the rinsed and drained Ofada rice and the measured water or broth. Add a pinch of salt if desired. Bring the mixture to a boil over high heat.

Once the mixture reaches a boil, reduce the heat to low to maintain a gentle simmer. Cover the pot with a tight-fitting lid.

Allow the rice to simmer for about 45 minutes to 1 hour. Cooking times can vary depending on the specific variety of Ofada rice and whether you soak it. Check the rice periodically. When it's done, the grains should be tender but still slightly firm to the bite. The bran layer can make the grains chewier compared to polished white rice.

Once the rice is cooked to your desired tenderness, remove it from the heat. Let it sit, covered, for about 5-10 minutes. This allows the rice to steam and ensures even cooking.

What to Serve Ofada Stew with

Ayamase

This is the classic and most traditional way to serve Ofada Rice. Ayamase is a spicy, aromatic stew made from green bell peppers, Scotch bonnet peppers, onions, palm oil, and assorted meats or fish. The stew is known for its rich flavor and vibrant red or green color. It's often served on top of a bed of Ofada rice and garnished with boiled eggs.

Ofada rice is more than just a staple in Nigerian cuisine; it's a delicious and nutritious superfood that transcends borders and cultures. Its earthy flavor, wholesome texture, and unique health benefits make it a valuable addition to any kitchen.

Whether you savor it with the fiery charm of Ayamase Jollof Rice or in other dishes, Ofada Rice invites you on a flavorful journey that celebrates tradition, health, and the joy of good food. If you're looking for a place to buy quality Ofada rice, try out our African Grocery Store.