Long Grain White Rice Nutrition

Even with the growing awareness of the nutritional benefits of whole grains, many people enjoy the long, slender kernels and light, fluffy texture of long-grain white rice. If you have difficulty digesting brown rice or your doctor has recommended a soft diet, white rice may be easier to tolerate. However, research indicates that eating this refined grain on a regular basis may increase your risk of Type 2 diabetes.

Processing

Long-grain white rice, also known as "polished" rice, goes through a milling process in which its husk, bran and germ are removed in order to refine the texture of the grain and extend its shelf life. In the United States, most processed grains are enriched, which means that some of the nutrients removed during milling, such as iron, are added back to the grains after processing, according to the USDA. However, enriching does not restore all of the original fiber, vitamins and minerals in the grain's bran and germ.

Nutrients

One cup of cooked, enriched long-grain white rice has 205 calories, 4 g of protein, 0.5 g of fat, 1 g of dietary fiber and 45 g of carbohydrate. Most of the carbohydrate content in long-grain white rice consists of starches, primarily amylose. Amylose gives long-grain white rice its light, fluffy texture. Significant micronutrients include 2 mg of iron, 12 micrograms of selenium, 0.7 mg of manganese and 92 micrograms of folate, according to the USDA. When buying long-grain white rice, check the label to make sure that it's been enriched to restore iron and other nutrients.

Glycemic Index

Many people find the slender, easily separable kernels of this rice appealing. However, white rice can have a dramatic effect on your blood sugar. When you eat white rice, your body converts its starches into glucose. On the glycemic index, a method for ranking the effect of a carbohydrate on your blood-glucose level on a scale of 1 to 100, white rice ranks between 72 and 89, depending on starch content, meaning that eating this food causes a strong, rapid increase in your blood glucose.

Research

Current research links frequent consumption of white rice with a higher risk of Type 2 diabetes. A 2010 study published in the "Archives of Internal Medicine" indicates that eating five or more servings of white rice per week may increase your risk of developing Type 2 diabetes. In Type 2 diabetes, your body can no longer produce enough insulin or respond to insulin because of consistently high levels of blood glucose. Replacing white rice with brown rice lowered the risk of Type 2 diabetes in study participants.

Suggestions

If you're accustomed to the taste and texture of long-grain white rice and you eat this food more than once a week, try substituting brown rice, whole-grain pasta or a serving of vegetables two or three times a week. Eventually, you may find that you appreciate the heartier texture of whole grains as well as their nutritional content.