Rice, white, short-grain
Category: Cereal Grains & Pasta Method: Raw Characteristics: Unenriched
Nutrition Highlights
Serving Size
Calories
717
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 | 634 (88.4%) |
| Protein | 52 (7.3%) |
| Fat | 9.4 (1.3%) |
| Total | 717 (100%) |
Serving: 1 cup [200g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 158 (79.2%) |
| Water | 27 (13.3%) |
| Protein | 13 (6.5%) |
| Ash | 1.1 (0.5%) |
| Fat | 1.0 (0.5%) |
| Total | 200 (100%) |
Serving: 1 cup [200g]
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 that help convert food into fuel and support a healthy nervous system
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Provides manganese which is important for bone health, metabolism, and antioxidant protection
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Contains selenium which is an antioxidant and supports thyroid function
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Low in fat and calories which can help with 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 and nutrients help support digestive and heart health
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White rice raises blood sugar levels faster than brown rice due to the removal of the nutrient-rich bran and germ. This can increase risk of diabetes and weight gain
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Regularly eating large portions of white rice without balancing meals with protein, fat and vegetables can lead to overconsumption of empty calories and weight gain over time
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The processing to create white rice removes B vitamins, magnesium, selenium and other minerals found in brown rice that support immune function and metabolic health
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Eating rice without balancing meals with other whole grains limits dietary variety and can contribute to nutritional deficiencies if not part of a varied diet
Additional Information
Rice, white, short-grain, raw, unenriched, is a staple food consumed by millions of people worldwide. It is a versatile grain that can be prepared in various ways and is commonly used as a base for many dishes. When considering its nutritional benefits and risks, it is important to analyze its primary attribute as well as the secondary attributes.
Nutritional Benefits:
1. Carbohydrates: White rice is primarily composed of carbohydrates, making it an excellent source of energy. Carbohydrates are the body's preferred fuel source and are essential for physical and mental activities.
2. Low in Fat: White rice is naturally low in fat, which can be beneficial for individuals aiming to maintain a healthy weight or reduce their overall fat intake.
3. Gluten-Free: Rice is naturally gluten-free, making it an excellent option for individuals with gluten intolerance or celiac disease.
4. Low Sodium: Unenriched white rice is naturally low in sodium, which can be advantageous for individuals with high blood pressure or those following a low-sodium diet.
5. Easy to Digest: White rice is easily digestible, making it a suitable choice for individuals with sensitive stomachs or digestive issues.
Nutritional Risks:
1. Lack of Fiber: One of the main drawbacks of white rice is its low fiber content. During the refining process, the bran and germ layers, which contain fiber, are removed. As a result, white rice lacks the dietary fiber found in brown or whole-grain rice. Fiber is crucial for maintaining healthy digestion, regulating blood sugar levels, and reducing the risk of chronic diseases such as heart disease and certain types of cancer.
2. Lower Micronutrient Profile: Compared to brown or whole-grain rice, white rice has a lower content of essential vitamins and minerals. The refining process strips away many nutrients, including B-vitamins, iron, and magnesium. While some countries enrich their white rice with these nutrients, unenriched white rice may not provide adequate amounts of these micronutrients.
3. 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 problematic for individuals with diabetes or those trying to manage their blood sugar levels. However, pairing white rice with protein, healthy fats, or fiber-rich foods can help mitigate this effect by slowing down the absorption of glucose into the bloodstream.
In conclusion, white, short-grain, raw, unenriched rice provides a good source of energy through carbohydrates and is low in fat and sodium. It is also gluten-free and easily digestible. However, it lacks dietary fiber and essential vitamins and minerals due to the refining process. Additionally, its high glycemic index may pose challenges for individuals with diabetes or blood sugar management. To maximize the nutritional benefits, it is recommended to opt for whole-grain or brown rice varieties, which retain the bran and germ layers, providing higher fiber and nutrient content.