Rice, white, regular
Category: Cereal Grains & Pasta Characteristics: Long Grain, Enriched Method: Raw
Nutrition Highlights
Serving Size
Calories
675
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 | 592 (87.7%) |
| Protein | 53 (7.8%) |
| Fat | 11 (1.6%) |
| Total | 675 (100%) |
Serving: 1 cup [185g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 148 (80.0%) |
| Water | 21 (11.6%) |
| Protein | 13 (7.1%) |
| Fat | 1.2 (0.7%) |
| Ash | 1.2 (0.6%) |
| Total | 185 (100%) |
Serving: 1 cup [185g]
Benefits
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Provides carbohydrates that are broken down and used for energy. Carbohydrates are the body's primary source of fuel
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Contains B vitamins like thiamin, niacin and folate which help convert food into energy and are important for cell function and growth
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Enriched rice is fortified with iron which helps carry oxygen in the blood and iron an important mineral for red blood cell formation
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Contains small amounts of protein which is needed for growth, repair and maintenance of body tissues
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Low in fat and calories making it a good choice for weight management as part of an overall healthy diet
Risks
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White rice lacks fiber and nutrients found in brown rice. Fiber helps regulate digestion and fullness
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Enriched rice has had some B vitamins and iron added back after processing but is still lower in these nutrients than brown rice
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Regular white rice raises blood sugar more than brown rice or other whole grains due to its high glycemic index. This can increase risk of diabetes
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Eating too much white rice on a regular basis may increase risk of weight gain over time if not balanced with other nutritious foods as part of an overall healthy diet
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Raw rice may contain small amounts of arsenic, a toxic chemical that occurs naturally in soil and water. Cooking rice helps reduce arsenic levels but brown rice retains more arsenic than white
Additional Information
Rice, white, long-grain, regular, raw, enriched is a commonly consumed staple food that offers several nutritional benefits. However, it is important to consider both the positive aspects and potential risks associated with this particular type of rice.
Nutritional Benefits:
1. Carbohydrates: White rice is primarily composed of carbohydrates, making it an excellent energy source. Carbohydrates are essential for fueling the body and providing energy for daily activities.
2. Enrichment: The term "enriched" indicates that the rice has been fortified with essential nutrients. This enrichment process involves adding back some of the vitamins and minerals lost during the refining process, making it a good source of nutrients such as thiamin, niacin, folate, and iron.
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 maintain heart health.
4. Gluten-free: Rice is naturally gluten-free, making it an excellent choice for people with gluten intolerance or celiac disease.
5. Easy to digest: White rice is easily digestible, making it a gentle option for individuals with digestive issues or those recovering from illness.
Risks and Considerations:
1. Lack of fiber: The refining process removes the bran and germ layers of the rice, resulting in a loss of dietary fiber. As a result, white rice is lower in fiber compared to its brown or whole-grain counterparts. Dietary fiber plays a crucial role in maintaining digestive health, regulating blood sugar levels, and promoting satiety. Therefore, individuals relying heavily on white rice may want to consider incorporating other high-fiber foods into their diet.
2. High glycemic index: White rice has a high glycemic index (GI), meaning it can cause a rapid increase in blood sugar levels. This characteristic can be problematic for individuals with diabetes or those aiming to manage their blood sugar levels. Combining white rice with protein, healthy fats, or fiber-rich foods can help slow down the release of glucose into the bloodstream.
3. Nutrient loss during processing: Although enriched white rice undergoes a process to restore some lost nutrients, it still lacks the full spectrum of vitamins, minerals, and antioxidants found in whole grains. Opting for whole-grain varieties, such as brown rice, can provide additional nutrients, including B vitamins, magnesium, and dietary fiber.
4. Limited phytonutrients: White rice lacks the phytonutrients present in the bran and germ layers, which are removed during processing. These compounds, such as antioxidants and plant sterols, are beneficial for overall health and disease prevention.
In conclusion, white, long-grain, regular, raw, enriched rice is a versatile and widely consumed food that provides energy and essential nutrients. However, it is important to be aware of its potential drawbacks, such as its lower fiber content, high glycemic index, and limited nutrient profile compared to whole-grain alternatives. Incorporating a variety of whole grains, including brown rice, into the diet can help maximize nutritional benefits and support overall health.