Arborio rice is the base of true Italian risotto. Chefs often coat the rice in butter or a mixture of butter and oil to give it a rich taste. At the very end, additions like basil, shrimp, meat, cheese, asparagus or peppers are added to create a unique risotto dish. The high rice gluten context of Arborio rice, however, makes some people question whether or not it is safe for those with celiac disease or other gluten intolerances to consume.
Arborio rice is gluten-free. Arborio rice is a short-grain white rice that has a high rice gluten context. Not to worry, though. Rice gluten is not the same thing as the gluten that bothers people with celiac or gluten intolerances. The best gluten-free alternatives to Arborio rice include Natural Heaven Hearts of Palm Rice and Thrive Market Shirataki Noodle Rice.
In this article, we’ll discuss the nutritional value of Arborio rice, as well as offer additional gluten-free alternatives. Let’s dig in!
Contents
Is Arborio Rice Healthy?
Despite what some people may think, Arborio rice is very healthy for you (as long as it is not swimming in a pool of butter, that is). It is loaded with various health benefits including:
Arborio Rice Is A Good Source Of Carbohydrates
Many of us believe that carbs are a no-no. That, however, is not the case. Our bodies need carbs in order to function properly, think clearly, have energy, and stay fit. One cup of Arborio rice contains anywhere from 100 to 110 grams of carbs – the perfect amount to help you build muscle and stay healthy.
Arborio Rice Is High In Protein
Protein is vital for the essential functions of your body. Arborio rice contains about 9 grams of protein per serving, giving your body exactly what it needs to function. Protein is also important for building muscle. So if you are looking to bulk up, Arborio rice is exactly what you need.
Arborio Rice Is Packed With Vitamins And Minerals
One cup of Arborio rice fulfills about 12% of your daily dose of vitamins A and C. Vitamin A is a nutrient important to vision, growth, cell division, reproduction and immunity. Vitamin A is also a good source of antioxidants. Vitamin C helps protect your teeth and bones, as well as supports a healthy immune system.
Arborio Rice Is Easy To Digest
Not all grains are easy to digest. Arborio rice, however, is an exception. Arborio rice helps your digestive system function properly and restores bowel function. It also helps common digestive complaints like constipation and diarrhea.
Arborio Rice Helps Keep Diseases At Bay
Arborio rice might not necessarily boost your immunity. However, it does stimulate the production of enzymes and hormones, helps protect the tissues of your body, and helps your body function normally. It also aids in the transport of nutrients from your digestive tract to other areas in your body by regulating the digestive process your body goes through.
Popular Brands of Arborio Rice
There are many brands of Arborio rice available on the market. However, when you go to the grocery store or place your online grocery order, these are the brands of Arborio rice that you are most likely to find:
Lundberg White Arborio Rice
We know that Arborio rice is most often used in risotto dishes. This brand, however, is versatile. This rich, creamy medium grain rice is a crowd-pleaser in puddings and appetizers, as well.
These are the ingredients found in Lundberg White Arborio Rice:
- White Arborio rice
Here is some important nutritional information to note for this brand (per 1/4 cup serving):
- Calories: 160
- Total fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Total carbs: 36g
- Fiber: 1g
- Total sugars: 0g
- Protein: 5g
RiceSelect Arborio Rice
This Italian-style rice is a must-have for your next true Italian risotto dish. Not only is it gluten-free, but also non-GMO and Kosher.
These are the ingredients found in RiceSelect Arborio Rice:
- Arborio rice
Here is some important nutritional information to note for this brand (per 1/4 cup serving):
- Calories: 160
- Total fat: 0g
- Sodium: 0mg
- Total carbs: 36g
- Fiber: 0g
- Protein: 3g
Carolina Rice Arborio Rice
This authentic Carolina Arborio medium grain rice is the ideal choice for making true Italian risotto or other dishes that require a creamy, tender and slightly chewy texture.
This brand is gluten-free, non-GMO, and does not contain MSG or other added preservatives. Therefore this brand offers you the most genuine rice experience.
These are the ingredients found in Carolina Rice Arborio Rice:
- Arborio rice
Here is some important nutritional information to note for this brand (per 1/4 cup serving):
- Calories: 160
- Total fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Total carbs: 36g
- Fiber: 0g
- Total sugar: 0g
- Protein: 3g
Alternatives To Arborio Rice
We know that Arborio rice fits well into a healthier eating plan, despite the fact that it is a little bit starchier than other long white grain rice. That, however, does not mean that everyone is going to like it. If you are one of those people who do not enjoy Arborio rice, you might want to consider trying one of these alternatives:
Natural Heaven Low Carb Rice Hearts Of Palm Rice
Meet the best brown rice alternative available on the market! Natural Heaven’s Heart of Palm Brown Rice is the perfect base for your next low-carb, low-calorie, guilt-free meal. It is also gluten-free, diabetic, paleo, keto, and vegan-friendly.
Natural Heaven’s Brown Rice is also packed with health benefits. It is made from hearts of palm, which helps stabilize blood sugar, supports bone health, promotes digestive health, helps prevent anemia, aids in weight loss, and helps boost immunity.
Best of all, it is very simple to make. It is fully cooked and ready to eat. All you need to do is remove the content from the bag, sauté with your seasoning of choice, and serve.
These are the ingredients found in Natural Heaven Low Carb Rice Hearts of Palm Rice:
- Brown rice ingredient – only hearts of palm
Here is some important nutritional information to note for this brand (per 1/2 cup serving):
- Calories: 25
- Total fat: 0g
- Cholesterol: 0mg
- Sodium: 19mg
- Total carbs: 4g
- Fiber: 2g
- Total sugars: 0g
- Protein: 1g
Thrive Market Gluten-Free Shirataki Noodle Rice
This brand is the perfect rice option for anyone following a low carb diet like the keto diet. Use it as a base for stir-fry, fried rice, jambalaya, and even rice pudding.
These are the ingredients found in Thrive Market Gluten-Free Shirataki Noodle Rice:
- Purified water
- Konjac flour
- Calcium hydroxide
Here is some important nutritional information to note for this brand (per 4oz serving):
- Calories: 10
- Total fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Total carbs: 3g
- Fiber: 3g
- Total sugar: 0g
- Protein: 0g
Banza Chickpea Rice
Your beloved pantry staple now comes in a powered up, protein-packed version. These chickpea-based grains have twice the protein, 35% fewer net carbs, and 5 times the fiber. Don’t let the nutrition fool you, though. This brand can take on any flavor combo you can possibly imagine, so do not be afraid to dress this rice up nice.
These are the ingredients found in Banza Chickpea Rice:
- Chickpeas
- Potato starch
- Xanthan gum
- Sea salt
Here is some important nutritional information to note for this brand (per 1/4 cup serving):
- Calories: 170
- Total fat: 3g
- Cholesterol: 0mg
- Sodium: 70mg
- Total carbs: 30g
- Fiber: 5g
- Total sugar: less than 1g
- Protein: 11g
Final Thoughts
Arborio rice, a popular risotto base, is gluten-free. It is also packed with health benefits; it is an excellent source of carbohydrates, high in protein, loaded with vitamins and minerals, easy to digest, and helps keep diseases at bay.
Arborio rice might not be for everyone, though. If you do not enjoy Arborio rice, feel free to try one (or all) of the alternatives mentioned in this article. All of the alternatives mentioned are gluten-free, as well. Some are even low carb making them the perfect option for those following a low carb diet like paleo or keto.
Related Questions
Is Arborio Rice Vegan-Friendly?
Arborio rice itself is vegan. However, many chefs sauté the rice in butter. In that case, Arborio rice is not vegan-friendly. If you are ordering it at a restaurant, be sure to ask how it is prepared to ensure it adheres to your vegan diet.
Is Arborio Rice Kosher?
Yes, Arborio rice is kosher.
Is Arborio Rice Paleo-Friendly?
Grains like rice are supposed to be avoided on the paleo diet due to their high phytate content. However, some of the alternatives to arborio rice mentioned in this article like Natural Heaven Low Carb Rice Hearts of Palm Rice and Thrive Market Gluten-Free Shirataki Noodle Rice are paleo-friendly.
Is Arborio Rice Dairy-Free?
Arborio rice itself is dairy-free. However, many chefs prepare Arborio rice in butter. In that case, it is not dairy-free. If you are ordering Arborio rice at a restaurant, be sure to ask how it is prepared to ensure it adheres to your dairy-free diet.