Rice is a staple of many diets around the globe. It is generally served with other foods and plays a big part in a variety of cultural cuisines, including Chinese, Indian, Cajun and Thai. White rice is milled to remove the entire outer hull and other layers, leaving only the white interior.
Types
White rice comes in long, medium and short grain, explains the Vancouver Sun. Long grain has long individual kernels that are 3-4 times the size of their width. Some examples of long grain rice are jasmine and basmati rice. Medium grain rice have mid-sized grains that are shorter and plumper than long grain rice and can be used for a wide variety of dishes. Short grain rice is almost round in appearance, with length and width almost matched. Short grain rice is often used for sushi since it tends to be stickier than longer varieties. All varieties of rice share similar nutritional profiles, regardless of the grain size.
Servings and Basic Values
A single one-cup serving of white rice has 205 calories, according to the USDA. It has 4.25 grams of protein and only 0.44 grams of fat. The carbohydrate content of white rice is 44.5 grams per serving, only 0.6 of which is fiber.
Micronutrients
Minerals present in white rice include calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese and selenium. White rice also contains the vitamins thiamin, niacin, vitamin B6, folate, pantothenic acid, choline and riboflavin. White rice is naturally low in sodium and cholesterol.
Enrichment
In 1996, the FDA instructed food manufacturers to enrich processed products that stripped nutrients from the food. The aim of this enrichment program is to provide a higher level of nutrients in the diet of people who consume a typical American diet high in processed foods. Nutrients commonly added to enriched white rice include thiamin, niacin, iron and folic acid. Rice that is enriched is typically clearly labeled on the packaging.
Glycemic Load
Glycemic load, or GL, measures the effect of a serving of food on blood sugar levels. The scale is 0 to 100, with lower numbers indicating a less rapid rise in blood glucose after eating. White rice has a GL of 24, indicating a moderate rise in blood sugar following ingestion of a single cup.
Alternatives
The obvious alternative to white rice is brown rice. Because brown rice still contains the outer layers, which have many vitamins, minerals, fiber and other nutrients, brown rice is healthier than white rice. Other alternatives include pasta, wild rice, barley, quinoa and other whole grains.
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