Rice is a staple food for many cultures around the world, and it's no wonder why. Not only is it versatile and delicious, but it also provides a variety of essential vitamins and minerals. Depending on the variety and cooking method, rice can be a great source of dietary fiber, folic acid, B vitamins, potassium, magnesium, selenium, iron, and zinc. It is also gluten-free and highly digestible, making it an ideal choice for those with celiac disease, gluten intolerance, or other food sensitivities. There are many different types of rice available.
Brown rice has a nutty flavor and is a whole grain, while white rice is a refined grain that lacks the fiber offered by whole grains. However, white rice still provides carbohydrates and other nutrients such as manganese and iron. Read on to learn more about the nutrition facts and benefits of white rice.One cup (186 g) of cooked short-grain white rice contains 242 calories. Of these calories, 88% come from carbohydrates, 1% come from fat, and 7.2% come from protein.
White rice contains more than 53 grams of carbohydrates per cup, with only a small amount coming from fiber. Most of the carbohydrates are starch and a small amount is sugar. Brown rice has significantly more fiber than white rice (about 3 grams per cup of cooked brown rice) because it's a whole grain. Brown rice also has fewer carbohydrates than white rice at 49.6 g per cup. White rice contains almost no fat as long as it is cooked without adding oil or butter. There are more than 4 grams of protein in a 1-cup serving of white rice and approximately 5 grams in an equal-sized serving of brown rice. White rice is an excellent source of manganese, providing more than 30% of the daily value (DV).
It's also a good source of iron, providing 2.7 mg or 15% of the DV. White rice also provides B vitamins (especially thiamine but also niacin and riboflavin).White rice contains higher levels of resistant starch when cooked and cooled. Studies have suggested that resistant starch can form specific fatty acids that help the colon stay healthy and may reduce the risk of colorectal cancer. Athletes who need a lot of energy from carbohydrates can get it from white rice. Many prefer white rice to brown rice because of its high carbohydrate and low fiber profile.
Fiber slows digestion which helps prevent blood sugar spikes; however if you want those sugars to provide immediate energy or the insulin spike to help you build muscle after strength training you'll benefit from eating white rice in combination with protein after training. Rice is one of the most common triggers for dietary protein-induced enterocolitis syndrome (FPIES). The condition usually affects infants and young children and is characterized by inflammation of the small and large intestines. With beautiful colors and full of nutrients, purple rice is an ancient cereal native to Asia. Whether you want to improve your nutrition, lose weight, increase your energy, or just nourish your body, rice can help you achieve your goals. To help improve the nutritional content of rice, IRRI is developing healthier varieties that could provide more vitamin A, iron, and zinc to people in countries who currently do not get enough of these nutrients. The USDA provides the following nutritional information for 1 cup (186 g) of cooked enriched short-grain white rice. The exact nutritional components will vary depending on the manufacturer so be sure to read the food label on any rice you buy. The nutritional breakdown of white rice is based on the average nutritional information for long-grain white rice found in the Department of Agriculture's national nutrient database.
This increases their cooking quality shelf life and flavor but significantly reduces their nutritional value. Previously Barbie was the advanced nutrition coordinator for the Mount Sinai Diabetes and Cardiovascular Alliance and worked in pediatric endocrinology at the Steven and Alexandra Cohen Children's Medical Center. Brown rice is an intact whole grain that contains both the bran and germ which are the most nutritious parts of the grain. Be sure to read the nutrition facts panel and compare the nutrient content and buy enriched versions when available.