America produces over 20 billion pounds of rice each year, according to the USA Rice Federation, and is the world's third largest rice exporter. Eaten as a side dish or as a meal itself in stir-fries, salads and risottos, rice provides nutrient-rich and naturally low-fat nutrition. Both brown rice and enriched white rice contain numerous vitamins, minerals and other healthy components.
White Rice
According to the USA Rice Federation, white rice has been enriched with vitamin B, folic acid, since 1998 and contains 11.5 percent of the recommended daily value for that that nutrient. The Centers for Disease Control has reported that incidence of birth defects caused by a lack of folic acid has decreased by 26 percent since cereals began being fortified.
One cup of enriched white rice contains 242 calories, with 4.42 g of protein, 53.18 g of carbohydrates, .39 g of fat and .6 g of fiber. It also contains significant amounts of iron -- 2.77 mg thiamine -- .311 mg and niacin -- 3.4 mg, according to the US Department of Agriculture Nutrient Database.
Brown Rice
While brown rice contains less folate than white rice, 8 mcg versus 108 mcg, it does contain much more fiber, with 3.5 g per 1-cup serving versus .6 g in white rice. Brown rice also contains 218 calories for a 1-cup serving, with 4.52 g of protein, 45.84 g of carbohydrates and 1.62 g of fat. It also contains 20 mg of calcium, 1.03 mg of iron, .199 mg of thiamine and 2.594 mg of niacin, according to the US Department of Agriculture Nutrient Database.
Health Benefits
The USA Rice Foundation touts both white and brown rice as gluten-free and the least allergenic of all grains, explaining that rice is a slowly digested, complex carbohydrate food that does not cause a spike in the body's blood sugar levels. A 1990 to 2004 study published in the November/December 2010 journal "Nutrition Today" reports that people who eat at least one serving of rice each day are less likely to get heart disease, type 2 diabetes and metabolic syndrome, a cluster of symptoms including excess belly fat, high cholesterol and high blood pressure that put a person at great risk for heart disease. Those in the 19- to-50-year-old group also had reduced risks of obesity and a 34 percent reduced risk of high blood pressure.
Healthy Rice Dishes
To maintain the healthiness of rice, keep it as the primary ingredient on your plate. To 1 cup of cooked rice, add another cup of assorted cooked vegetables, 2 to 3 oz. of lean meat or protein, like skinless chicken, pork or tofu and a low-fat sauce of your choosing. Turn this dish into a meal-size salad for the summer by chilling the ingredients or letting them cool to room temperature.
References
- USA Rice Federation: Rice . . . It's Grown in America!
- USA Rice Federation: Brown and White Rice FAQs
- USA Rice Federation: Rice Fits Your Healthy Lifestyle!
- U.S. Department of Agriculture: Nutrient Data Laboratory
- "Nutrition Today": Diet Quality and Markers for Human Health in Rice Eaters Versus Non-Rice Eaters:
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