In some parts of the world, the words "to eat" literally means to "eat rice." It's no surprise given that a third of the world's population depends on rice for vital nutrition.

For thousands of years rice has been a staple of East- and South-Asian diets. Rice is believed to date back almost 6,000 years, but recent archaeological discoveries have found primitive rice seeds and ancient farm tools that could date back 9,000 years.

Rice is a very versatile grain, which can be ground into flour for the gluten-intolerant, cooked slowly in paella, steamed to accompany a variety of Asian dishes, rolled into sushi or added to soups. Rice is also used in the production of grain alcohol like Sake.

Popular Varieties

White: White rice is milled to remove the husk, bran and germ. This is done to extend the storage life of the grain. After milling, the rice is polished, resulting in a bright, white, shiny appearance. Milling and polishing the rice removes all the nutrients that reside within the bran and the germ. Because of the loss of nutrients, white rice is often enriched with added vitamins B1, B3 and iron.

Brown: Only the hull (outermost layer), is removed, thus no nutrients are destroyed. Brown rice is rich in fiber and selenium, which may reduce the risk of colon cancer. The oils and nutrients in brown rice may lower cholesterol and blood pressure, reduce the severity of asthma, reduce the frequency of migraine headaches and reduce the risk of heart attack and stroke.

Arborio: Arborio is a round Italian grain that is white and starchy and traditionally used to make risotto.

Basmati: An aromatic rice with a nutlike fragrance, delicate flavour and light texture. Delicious as a side dish.

Sweet rice: Almost translucent when cooked, this very sticky rice is traditionally used to make sushi.

Jasmine: A soft-textured long grain and aromatic rice that is available in white and brown varieties. Typically more expensive than other rice, jasmine is less sticky.

Bhutanese red rice: Grown in the Himalayas, this red-coloured rice has a nutty, earthy taste. When cooked, the rice is pale pink, soft and slightly sticky.

Forbidden rice: A black-coloured rice that turns purple when cooked and has a sweet taste and sticky texture. Popular dishes include sticky rice with mango, a favourite dish in Thailand.

Buying Rice

Rice is available prepackaged and in bulk. When purchasing packaged brown rice, check the "best before" and "use bye" dates, as it can turn rancid if kept too long. Brown rice should be stored in the refrigerator or at room temperature and keeps for about six months in an airtight container.

White rice varieties should also be stored in an airtight container, in a cool, dry place. Stored properly, they keep for about one year.

Cooked rice should not be kept for more than four days in the refrigerator. Be sure to keep it in a tightly sealed container.

Cooking Rice

It happens to the best cooks-cooked rice stuck to the pot! Perfectly cooked rice depends on the ratio of water to rice and most rice is perfectly cooked when the final moisture content is between 58 and 64 per cent. But who has time for math when cooking dinner? Luckily there are a few general guidelines to keep the pot clean even when cooking the stickiest varieties:

Rinse rice thoroughly under cool running water before cooking.

For almost all types of white rice, the best quality is achieved when the rice is washed, soaked, blanched or boiled and then steamed.

To cook basmati rice, which has a lighter, fluffier texture, soak in a bowl of cool water before cooking, stirring frequently and replacing the water four or five times until it no longer has a milky appearance.

Use a heavy-bottomed pot so heat is distributed evenly and use a tight-fitting lid so steam can't escape.

If you eat rice frequently, it may be a good idea to invest in a rice cooker, which offers a no-risk solution by steaming the rice.

Try it today:

Wild Rice Crusted Duck Breasts

Chicken Fried Rice

Sticky Rice Sticks with Shrimp and Mango

Forbidden Rice Risotto