Spanish rice mix, prepared (with canola/vegetable oil blend or diced tomatoes and margarine)
Category: Meals, Entrees, & Side Dishes State: Dry Mix
Nutrition Highlights
Serving Size
Calories
248
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 | 180 (72.4%) |
| Fat | 42 (17.1%) |
| Protein | 26 (10.4%) |
| Total | 248 (100%) |
Serving: 1 cup [198g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 139 (70.3%) |
| Carbohydrate | 45 (22.7%) |
| Protein | 6.5 (3.3%) |
| Fat | 4.7 (2.4%) |
| Ash | 2.7 (1.4%) |
| Total | 198 (100%) |
Serving: 1 cup [198g]
Benefits
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Provides carbohydrates that can be a good source of energy. The rice in the mix supplies complex carbs that can help you feel full for longer
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Contains B vitamins like thiamine, niacin and folate which are important for energy production and cell function
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The diced tomatoes provide vitamin C which is an antioxidant and supports immune function
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The oil blend or margarine adds unsaturated fats which can help support heart health when consumed in moderation as part of a balanced diet
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Rice is gluten-free making this mix a suitable option for those with celiac disease or gluten sensitivity
Risks
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High in sodium. A single serving of Spanish rice mix can contain over 800mg of sodium which is over a third of the recommended daily limit
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High in refined carbs and calories. Rice is a refined carb that breaks down quickly, causing blood sugar spikes. A serving also provides over 200 calories
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Margarine instead of olive oil. If prepared with margarine instead of olive oil, it will be higher in unhealthy trans fats and lower in heart-healthy monounsaturated fats
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Lack of fiber and nutrients. White rice has had the bran and germ removed, which are where fiber, vitamins, and minerals are found. Diced tomatoes provide some nutrients but not much fiber
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May promote overeating. Highly palatable foods like Spanish rice can be overeaten without providing much nutritional value, leading to weight gain
Additional Information
Spanish rice mix, dry mix, prepared (with canola/vegetable oil blend or diced tomatoes and margarine) is a popular dish that combines rice with various seasonings and additional ingredients. Let's explore the nutritional benefits and risks associated with this food product.
Nutritional Benefits:
1. Carbohydrates: Spanish rice is primarily made from rice, which is a good source of carbohydrates. Carbohydrates are the body's main source of energy, providing fuel for daily activities and bodily functions.
2. Fiber: Depending on the recipe and additional ingredients used, Spanish rice can also be a source of dietary fiber. Fiber aids in digestion, helps maintain bowel regularity, and may contribute to a reduced risk of certain diseases, such as heart disease and type 2 diabetes.
3. Vitamins and Minerals: Spanish rice mix can contain various seasonings and additional ingredients that contribute to its nutritional value. For example, diced tomatoes can provide vitamins A and C, as well as minerals like potassium. These nutrients are essential for maintaining a healthy immune system, promoting good vision, and supporting overall health.
4. Healthy Fats: If prepared with a canola/vegetable oil blend, Spanish rice can be a source of healthy fats. These oils are rich in monounsaturated and polyunsaturated fats, which can help reduce bad cholesterol levels and lower the risk of heart disease when consumed in moderation.
Nutritional Risks:
1. Sodium: One potential nutritional risk associated with Spanish rice mix is its sodium content. Many pre-packaged rice mixes contain added salt and seasonings, which can significantly increase the sodium content. High sodium intake is linked to increased blood pressure and an increased risk of heart disease. It is important to consider the sodium content and choose low-sodium options or limit portion sizes to manage sodium intake.
2. Unhealthy Fats: If prepared with margarine, Spanish rice may contain unhealthy trans fats or saturated fats. Trans fats are known to increase bad cholesterol levels and raise the risk of heart disease. Saturated fats, when consumed in excess, can also contribute to increased cholesterol levels. It is advisable to choose healthier fat options, such as olive oil or avocado, instead of margarine to prepare Spanish rice.
3. Additives and Preservatives: Some pre-packaged Spanish rice mixes may contain additives and preservatives to enhance flavor, texture, and shelf life. While these ingredients are generally recognized as safe, some individuals may have sensitivities or allergies to certain additives. It is essential to read the ingredient list and choose products with minimal additives if you have specific dietary concerns.
To make Spanish rice a healthier option, consider preparing it from scratch using whole grain rice, fresh vegetables, and herbs. This allows you to control the ingredients and minimize the risks associated with pre-packaged mixes.
In conclusion, Spanish rice mix, prepared with canola/vegetable oil blend or diced tomatoes and margarine, can provide carbohydrates, fiber, vitamins, and minerals. However, it is important to be mindful of the sodium content and the type of fats used in its preparation. Opting for low-sodium options and healthier fats can help maximize the nutritional benefits while minimizing the risks associated with this food product.