Rice, white, glutinous
Category: Cereal Grains & Pasta Characteristics: Unenriched Method: Cooked
Nutrition Highlights
Serving Size
Calories
169
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 147 (87.0%) |
| Protein | 14 (8.3%) |
| Fat | 3.0 (1.8%) |
| Total | 169 (100%) |
Serving: 1 cup [174g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 133 (76.6%) |
| Carbohydrate | 37 (21.1%) |
| Protein | 3.5 (2.0%) |
| Fat | 0.3 (0.2%) |
| Ash | 0.1 (0.1%) |
| Total | 174 (100%) |
Serving: 1 cup [174g]
Benefits
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Glutinous rice is a good source of carbohydrates which provide energy. It breaks down into glucose slowly, helping to maintain steady blood sugar levels
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It contains B vitamins like niacin, thiamine and riboflavin which help with energy production and cell metabolism
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Glutinous rice is low in fat and sodium. It does not contain cholesterol which is beneficial for heart health
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The resistant starch in cooked glutinous rice feeds the beneficial bacteria in our gut, promoting digestive health
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Glutinous rice contains small amounts of protein, iron, magnesium and phosphorus which play important roles in body functions
Risks
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Low in nutrients as it is processed and stripped of bran and germ which contain many vitamins and minerals
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High in carbohydrates and calories but low in protein and fiber which can lead to blood sugar spikes and weight gain if consumed in large amounts
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Glutinous rice is higher in calories and carbohydrates compared to non-glutinous rice
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Being unenriched, it is low in important B vitamins like thiamine, niacin and iron which are essential for many bodily functions
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Consuming large amounts on a regular basis can increase risk of type 2 diabetes and heart disease
Additional Information
Rice, white, glutinous, unenriched, cooked, is a popular staple food that provides various nutritional benefits while also posing some risks if consumed excessively. Let's delve into its attributes and explore its impact on our health.
Starting with the primary attribute, rice is a rich source of carbohydrates, which serve as the body's main source of energy. White rice, specifically, is processed and refined, resulting in a grain that is stripped of its bran and germ layers, reducing its fiber and nutrient content compared to brown rice. However, glutinous rice, also known as sticky rice, has a unique sticky texture due to its higher amylopectin content, a type of starch. This attribute makes it a preferred choice for certain dishes, especially in Asian cuisine.
In terms of nutritional benefits, rice provides essential vitamins and minerals. It contains small amounts of B vitamins, such as thiamin, niacin, and vitamin B6, which are involved in energy production, metabolism, and nervous system function. Additionally, rice is a source of minerals like magnesium and phosphorus, which are vital for bone health, as well as selenium, an antioxidant that supports immune function.
Furthermore, glutinous rice contains a moderate amount of protein, although it is not considered a complete protein source. Pairing it with other protein-rich foods can help meet the body's protein requirements. However, it is worth noting that the protein content of rice is relatively lower compared to other plant-based protein sources like legumes or quinoa.
While rice offers several nutritional benefits, it also poses some risks when consumed excessively or as the main component of a diet. One of the primary concerns is its high glycemic index (GI), which means it can cause a rapid spike in blood sugar levels. This characteristic makes it less suitable for individuals with diabetes or those aiming to manage their blood sugar levels. Opting for brown rice, which retains its bran and germ layers, can be a healthier alternative due to its higher fiber content, lower GI, and potential benefits for blood sugar control.
Another risk associated with white rice consumption is its potential contribution to nutrient deficiencies. As the refining process removes the bran and germ layers, essential nutrients like fiber, B vitamins, and minerals are significantly reduced. This makes it important to ensure a well-rounded diet that includes a variety of nutrient-dense foods to compensate for any potential nutrient gaps.
In conclusion, rice, white, glutinous, unenriched, cooked, provides a valuable source of energy through its carbohydrate content and offers some essential vitamins and minerals. However, it is important to consume it in moderation and be aware of its potential risks, such as its high glycemic index and reduced nutrient content compared to whole grain options. Incorporating a diverse range of whole grains, including brown rice, along with other nutrient-rich foods, will help ensure a balanced and nutritious diet.