Rice, white, precooked or instant
Category: Cereal Grains & Pasta Characteristics: Long Grain, Enriched Method: Prepared
Nutrition Highlights
Serving Size
Calories
204
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 | 177 (86.6%) |
| Protein | 14 (7.0%) |
| Fat | 7.4 (3.6%) |
| Total | 204 (100%) |
Serving: 1 cup [165g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 116 (70.3%) |
| Carbohydrate | 44 (26.8%) |
| Protein | 3.6 (2.2%) |
| Fat | 0.8 (0.5%) |
| Ash | 0.4 (0.2%) |
| Total | 165 (100%) |
Serving: 1 cup [165g]
Benefits
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It is enriched with vitamins and minerals like thiamin, niacin, iron and folic acid which are essential nutrients for the body
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It is a good source of carbohydrates that provide energy to the body
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It is low in fat and calories which makes it a healthy choice for weight management
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The fiber in rice helps promote digestive health and regular bowel movements
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Rice contains antioxidants like gamma-oryzanol that are beneficial for heart health
Risks
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Lacks fiber and nutrients found in brown rice. Fiber helps digestion and lowers cholesterol
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Enriched does not contain all nutrients removed during processing like some B vitamins and iron. Still lower in these than brown rice
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High in calories if large portions are consumed as a side dish or main dish. Stick to recommended serving sizes
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May spike blood sugar more than brown rice due to lack of fiber and processing. Could impact blood sugar control if diabetic
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High in arsenic which is a toxic element. Brown rice is lower in arsenic. Variety in diet helps limit exposure
Additional Information
Rice, white, long-grain, precooked or instant, enriched, prepared is a popular staple food that provides several nutritional benefits, but it also poses certain risks when consumed in excess or without considering other dietary factors.
Nutritional Benefits:
1. Carbohydrates: Rice is primarily composed of carbohydrates, making it an excellent source of energy. It contains complex carbohydrates that are digested slowly, providing a sustained release of energy and preventing blood sugar spikes.
2. Vitamins and Minerals: Enriched white rice is fortified with essential vitamins and minerals, such as iron, folate, thiamin, and niacin. These nutrients play vital roles in maintaining overall health, including red blood cell production, nerve function, and energy metabolism.
3. Low in Fat and Cholesterol: White rice is naturally low in fat and cholesterol, making it a suitable option for individuals aiming to manage their weight or reduce their cholesterol intake.
4. Gluten-Free: Rice is naturally gluten-free, making it an excellent choice for individuals with gluten sensitivities or celiac disease.
Risks:
1. High Glycemic Index: White rice has a high glycemic index (GI), meaning it can cause a rapid increase in blood sugar levels. This can be problematic for individuals with diabetes or those who need to manage their blood sugar levels. Combining rice with protein, fiber-rich foods, or healthy fats can help slow down the absorption of glucose and minimize blood sugar spikes.
2. Limited Fiber Content: White rice lacks dietary fiber due to the removal of the bran and germ during processing. Fiber is crucial for maintaining digestive health, promoting satiety, and regulating blood sugar levels. Consuming large amounts of white rice without incorporating other high-fiber foods may lead to constipation and an increased risk of chronic diseases such as heart disease and diabetes.
3. Nutrient Dilution: While enriched white rice is fortified with certain nutrients, it still falls short compared to whole grain alternatives. Whole grains contain higher levels of fiber, B vitamins, and minerals, which are often lost during the refining process of white rice. Therefore, relying solely on white rice as a staple may result in nutrient dilution and deficiencies over time.
4. Sodium Content: Precooked or instant rice often contains added sodium for preservation and flavor enhancement. High sodium intake is associated with increased blood pressure and the risk of heart disease. It is important to read labels and opt for low-sodium varieties or rinse precooked rice to reduce sodium levels.
In conclusion, rice, white, long-grain, precooked or instant, enriched, prepared offers a convenient and versatile option for many individuals. While it provides energy, essential nutrients, and is gluten-free, it is important to consider the risks associated with its high glycemic index, limited fiber content, nutrient dilution, and potential sodium content. Incorporating a variety of whole grains, such as brown rice, quinoa, or whole wheat, alongside white rice can help ensure a well-rounded and balanced diet.