Rice, white, medium-grain
Category: Cereal Grains & Pasta Method: Raw Characteristics: Enriched
Nutrition Highlights
Serving Size
Calories
704
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 | 619 (87.9%) |
| Protein | 52 (7.3%) |
| Fat | 10 (1.4%) |
| Total | 704 (100%) |
Serving: 1 cup [195g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 155 (79.3%) |
| Water | 25 (12.9%) |
| Protein | 13 (6.6%) |
| Ash | 1.1 (0.6%) |
| Fat | 1.1 (0.6%) |
| Total | 195 (100%) |
Serving: 1 cup [195g]
Benefits
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Provides carbohydrates that are broken down and used for energy. Carbs provide 4 calories per gram
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Enriched with B vitamins like thiamin, niacin and folic acid which are important for energy metabolism and cell function
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Contains small amounts of protein which is needed for growth, repair and maintenance of body tissues
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Provides fiber that aids digestion and promotes gut and heart health
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Gluten-free option for those with celiac disease or gluten sensitivity
Risks
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Low in nutrients compared to brown rice. Enriched white rice has added vitamins and minerals but still lacks fiber and other nutrients found in brown rice
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High glycemic index food can cause blood sugar spikes. May increase risk of obesity, heart disease and diabetes if consumed in large amounts
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Milling process removes outer layers of rice grain which contain antioxidants, vitamins, minerals and fiber
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Fiber content is very low which can cause constipation and other digestive issues if fiber is not obtained from other foods
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Rinsing rice before cooking removes additional nutrients added during enrichment process like vitamins, minerals and iron
Additional Information
Rice, white, medium-grain, raw, enriched is a commonly consumed staple food worldwide. It is a versatile grain that can be prepared in various ways and is a significant source of carbohydrates. In this article, we will discuss the nutritional benefits and risks associated with this specific type of rice.
Nutritional Benefits:
1. Carbohydrates: White rice is primarily composed of carbohydrates, which are the body's main source of energy. It provides a quick and easily digestible source of fuel for the body, making it beneficial for individuals engaging in physical activities or needing instant energy.
2. Enrichment: The term "enriched" means that certain nutrients lost during processing have been added back into the rice. Enriched white rice is fortified with essential nutrients such as iron and B-vitamins (thiamin, niacin, and folic acid). These added nutrients help address potential deficiencies and contribute to overall health.
3. Low in Fat and Cholesterol: White rice is naturally low in fat and cholesterol, making it a suitable choice for individuals looking to manage their weight or maintain a heart-healthy diet.
4. Gluten-Free: Rice is naturally gluten-free, making it an excellent option for individuals with celiac disease or gluten sensitivity.
5. Easy to Digest: White rice is considered to be easily digestible due to its low fiber content. This can be beneficial for individuals with digestive issues or those recovering from illness.
Nutritional Risks:
1. Lack of Fiber: While white rice is a good source of carbohydrates, it lacks dietary fiber. The refining process removes the bran and germ, which are rich in fiber. As a result, consuming excessive amounts of white rice may lead to a diet low in fiber, which is essential for maintaining a healthy digestive system and preventing constipation.
2. High Glycemic Index: White rice has a high glycemic index (GI), meaning it can cause a rapid spike in blood sugar levels. This can be a concern for individuals with diabetes or those aiming to manage their blood sugar levels. Choosing whole grain or brown rice options with a lower GI may be more beneficial in these cases.
3. Nutrient Comparison: While enriched white rice has some added nutrients, it still falls short in comparison to whole grain or brown rice. Whole grain rice retains the bran and germ, which contain additional vitamins, minerals, and dietary fiber. Opting for these alternatives can provide more nutritional benefits.
In conclusion, white rice, medium-grain, raw, enriched offers certain nutritional benefits such as being a good source of carbohydrates, low in fat and cholesterol, and gluten-free. The enrichment process helps restore some essential nutrients lost during processing. However, it is important to be aware of the potential risks associated with white rice, including its low fiber content, high glycemic index, and the comparison to more nutritious whole grain options. As with any food, moderation and variety are key to maintaining a balanced and healthy diet.