Rice is a dietary staple in much of the world, providing about 20 percent of the calories consumed by people around the world, according to the Food and Agricultural Organization of the United Nations. However, it doesn't contain a complete type of protein and doesn't contain all the essential vitamins and minerals, so you must eat other foods as well to stay healthy. Some types of rice are more nutritious than others.
Usage
Most people choose varieties of rice that have been milled or refined, making them less nutritious but faster to cook and milder in taste. Eating small amounts of fish or meat or combining rice with beans, vegetables or pulses can help to provide all the nutrients needed for good health. Many cultures have special rice dishes that combine these ingredients, such as paella in Spain, sushi in Japan and the fried rice in many Asian countries.
Types
There are thousands of different types of rice, including those that are brown, red, purple or black, before being refined. Other differences between types of rice include the length of the grain and whether it is sticky or aromatic. Protein, fiber, and vitamin and mineral content also vary between the different varieties of rice.
Nutritional Content
You can easily find brown rice and white rice in most grocery stores. Brown rice is unrefined, and thus contains more fiber, vitamins and minerals. A 1/2-cup serving contains 110 calories, 2g of fiber, 3g of protein, 10 percent of the daily value for magnesium, 8 percent of the daily value for phosphorus, vitamin B6 and niacin, 6 percent of the daily value for thiamine, 4 percent of the daily value for zinc, and 2 percent of the daily value for iron. Brown rice also contains pantothenic acid, potassium, manganese, selenium and copper.
Improving Rice Nutrition
Choosing varieties of rice that contain more nutrients and not refining rice can increase its nutritional content. Parboiling can make unrefined rice cook faster without destroying as many nutrients as refining rice. Scientists have developed types of rice that are even more nutritious than those found in nature, although these are not commonly grown in part due to an increased need for agricultural inputs to get a good crop yield. However, just switching from growing a less nutritious type of rice to one with more nutritional value could help people in developing countries improve their nutritional status.
Possible Health Benefits
Rice is a source of folate, which is essential for preventing certain types of birth defects. The oils, fiber, folate and vitamin B6 in unrefined rice can help to lower your risk for heart disease, according to MyHealthyFoods.com. The fiber can also help to limit constipation and along with the selenium in brown rice may lower your risk for cancer.
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