The United States Department of Agriculture recommends that half your grain servings each day come from whole grains, which can include whole-grain rice. Most Americans consume the daily recommended amount of grains, but few of these grains are whole grains.To add more whole grains to your diet, learn what a whole grain is, and the difference between whole grains and refined grains.
Rice
There are more than 40,000 different strains of rice available, thanks to hybridization as rice crops were spread throughout the world. All the strains of rice can be broken down into three categories according to their size: short, medium and long grain. Not all rice maintains the whole grain. White rice has been refined by going through the milling process, where the bran and germ are removed. Brown rice, as well as wild rice, still have all parts of the grain and are whole grains. Whole grains have more fiber, vitamins and minerals.
White Rice Nutrition
One cup of cooked, unenriched medium-grain white rice has 242 calories, 4.43 g protein, 0.39 g fat, 0.39 g ash, 53.18 g carbohydrate and 0 g of dietary fiber. The serving of white rice has 0.037 mg thiamine, 0.030 mg riboflavin, 0.744 mg niacin, 0.764 mg pantothenic acid, 0.093 mg vitamin B-6 and 4 mcg folate. Mineral content is 6 mg calcium, 0.37 mg iron, 24 mg magnesium, 69 mg phosphorus, 54 mg potassium, 0 mg sodium, 0.78 mg zinc, 0.07 mg copper and 0.701 mg manganese.
Brown Rice Nutrition
One cup of cooked medium-grain brown rice has 218 calories, 4.52 g protein, 1.62 g fat, 0.76 g ash, 45.84 g carbohydrate and 3.5 g of dietary fiberThe vitamins it contains are 1.99 mg thiamine, 0.023 mg riboflavin, 2.594 mg niacin, 0.769 pantothenic acid, 0.291 mg vitamin B-6 and 8 mcg folate. The minerals in a cup of brown rice are 20 mg calcium, 1.03 mg iron, 86 mg magnesium, 150 mg phosphorus, 154 mg potassium, 2 mg sodium, 1.21 mg zinc, 1.158 mg copper and 2.139 mg manganese.
Benefits of Whole Grains
As illustrated by the nutrition contents of white rice and brown rice, refined grains add less fiber to your diet. Dietary fiber is important because it lowers your cholesterol level, which may lower your risk of suffering from heart disease. Dietary fiber also takes longer to digest, helping you to feel full longer, which may aid in reaching and maintaining a healthy weight. Whole grains also provide more minerals and vitamins that contribute to optimum health. The American Heart Association recommends choosing whole grains over refined grains.
References
- MyPyramid: How Many Grain Foods Are Needed Daily?
- USA Rice Federation: Types of Rice
- MayoClinic: Whole Grains: Heart Options for a Healthy Diet
- USDA Nutrient Data Labratory: Rice, White, Medium-grain, Cooked, Unenriched
- USDA Nutrient Data Labratory: Rice, Brown, Medium-grain, Cooked
- American Heart Association: Whole Grains and Fiber
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