Rice flour, also known as rice powder, is made from raw white or brown rice that has been finely milled. Rice flour is often substituted for wheat flour by individuals who are gluten-intolerant or on a renal diet. It is lighter, milder and easier to digest than wheat flour. Brown rice flour is nutritious and is rich in vitamins, minerals and dietary fiber. The silky consistency of white rice flour makes it beneficial for certain culinary applications.
Nutritious
Brown rice flour is rich in niacin or vitamin B3, vitamin B6, magnesium, phosphorus, iron, zinc and manganese. A 100 g serving provides 6.3 mg of niacin, or 31.5 percent of the recommended daily value or DV; 0.74 mg of vitamin B6, or 37 percent of the DV; 112 mg of magnesium, or 28 percent of the DV; 337 mg of phosphorus, or 34 percent of the DV; 2 mg of iron, or 11 percent of the DV; 2.45 mg of zinc, or 16 percent of the DV; and 4.0 mg of manganese or 200 percent of the DV, according to Nutrition Value.
The vitamins and minerals are essential for many bodily functions, such as energy metabolism, supporting nervous, cardiovascular and immune system function, oxygen transport throughout the body, promoting a healthy blood pressure and other functions. Brown rice flour is an excellent source of energizing carbohydrates, providing 76.4 g per 100 g serving, but is low in fat, offering only 3 g per 100 g serving.
Gluten-free
Rice flour, derived from the gluten-free rice grain, is a non-allergenic food item and an allowed flour option for individuals who suffer from celiac sprue or celiac disease. These individuals must adhere to a gluten-free diet. Gluten is a protein found in wheat and rye. Among other functions it gives dough elasticity. Eating gluten-containing foods, however, can cause a severe allergic reaction in individuals with celiac disease. According to the AllRecipes website, there are two easy gluten-free flour mixes that feature rice flour. For small recipes, try combining 1/4 cup each soy and tapioca flour with 1/2 cup brown rice flour. This recipe is high in dietary fiber and protein. For larger batches, try combining 6 cups of white rice flour with 2 cups of potato starch and 1 cup tapioca flour.
Renal Diet-friendly
White rice flour is lower in vitamins and minerals; however, it is a good flour substitute for individuals with chronic kidney disease or impaired kidney function who must follow a renal diet, as prescribed by a physician. A renal diet is one which must be low or controlled in the following nutrients: phosphorus, potassium, sodium and possibly, protein, according to MedlinePlus. A 100 g serving of white rice flour offers only 98 mg of phosphorus, or less than 10 percent of the DV; 76 mg of potassium or only 2.2 percent of the DV; 0 mg of sodium and 6 g of protein. Its light and fine texture make it an excellent cake flour substitute. White rice flour is bland, works well with other flours and it is an ideal thickener for custards, sauces and gravies because it inhibits liquid separation and has a silky consistency.
References
- Cook's Thesaurus: Nonwheat Flours
- Nutrition Value: Rice flour, brown
- MayoClinic.com: Nutrition and Healthy Eating--What does Percent Daily Value mean on food labels?
- Recipe Tips: Nutritional Advantages of Various Types of Flour
- All Recipes: Using Alternative Flours
- Nutrition Value: Rice flour, white
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