Rice is a staple food for many cultures across the world, and for good reason: It's cheap to buy, easy to prepare and tasty with almost any accompaniment. Those qualities don't necessarily make it a healthy choice, however. Depending on the type of rice you eat, you can get a lot of nutrients in a single serving or a lot of calories without much nutritional value to go along with them.
Definition
There's no universal, single definition of what constitutes a "health food," but it follows that such a food should offer potential health benefits in a package that is low in calories, saturated fat, sodium and cholesterol. Nutritionally, some types of rice fit that definition better than others.
Pros and Cons
Whole-grain varieties of rice such as brown rice, black rice and wild rice come with bran and germ intact and offer better nutritional value as a result. According to the website ChooseMyPlate, the vitamins and minerals in whole-grain rice can reduce risks of heart disease and constipation, aid weight management and minimize birth defects. White rice doesn't have the same benefits because it has been refined and stripped of its bran and germ. All varieties of rice have lower energy density levels than fruits or vegetables, which means they have higher calorie counts per serving.
Nutrition Facts
According to the U.S. Department of Agriculture, or USDA, 1 cup of cooked white rice has about 240 calories, 4.5 g protein, 0.5 g fat, 53 g carbohydrates and 0.5 g fiber. Whole-grain varieties offer more vitamins, minerals and nutrients: A single cup of cooked brown rice, for example, has only 220 calories per serving and boasts a higher protein count and 3.5 g fiber. A cup of cooked wild rice has only 165 calories but 6.5 g protein and 3 g fiber. One cup of cooked black rice, which is also a whole-grain variety, has approximately 160 calories and 2 g fiber.
Considerations
Rice can be a very healthy addition to your diet if you eat mainly whole-grain varieties, keep your serving sizes in check and regularly eat items from other main food groups as well. Before you take any measures to dramatically change your current eating plan, check with a registered dietitian or your doctor. Keep in mind that if your goal is to lose weight, you must burn more calories than you eat, so even if you already follow a healthy diet, it's necessary to either reduce your daily calorie intake or increase the amount of physical activity that you get.
Member Comments