To many, a meal of Chinese food isn't complete without a mound of snowy white rice. Featuring a mild, delicate taste and a fluffy consistency, white rice provides an ideal backdrop for spicier flavors. Nutritionists often recommend choosing brown rice over white, noting that the milling and polishing undergone by white rice removes many of the essential nutrients. Yet white rice has its nutritional merits. It is low in fat, low in salt, low in sugar and cholesterol free. In addition, it is easily digestible and contains moderate amounts of protein.
The Basics
A cup of steamed Chinese white rice contains 4.22 g of protein, along with 0.36 g of total fat, 44.72 g of carbohydrates, 1.2 g of dietary fiber and 199 calories. Unlike the protein in meat, which contains all of the essential amino acids, the protein in Chinese white rice is incomplete. To form a complete protein, Georgetown University Dining Services advises combining rice with legumes, nuts, seeds or vegetables. The amount of protein in a cup of white rice is about the same as the protein in a medium baked potato, and compares favorably with that of 1 tbsp. of peanut butter, with 4.01 g, and a packet of instant oatmeal, with 3.95 g. However, it doesn't contain as much protein as a large scrambled egg, with 6.09 g, or a 1/2-cup serving of low-fat cottage cheese, with 13.37 g.
Protein Features
You body needs protein -- which makes up 45 percent of your body -- for the building, repair and maintenance of body tissues, as well as the production of enzymes, hormones and other body chemicals. In addition, protein transports nutrients and is responsible for the contraction of muscles. Excess protein in the body is stored as fat. To arrive at the recommended dietary allowance of protein, Georgetown University advises multiplying your weight in kg by 0.8 g of protein if you are sedentary. If you are pregnant, recovering from illness or involved in endurance training, multiply by 1.8 g instead.
Vitamins and Minerals
With 0.591 mg of manganese per cup, Chinese white rice is a very good source of this trace mineral, which is important in producing superoxide dismutase, a potent antioxidant. White rice also contains modest amounts of other essential minerals, such as zinc -- needed for proper immune system function and wound healing -- and potassium, vital in maintaining stable blood pressure. A cup of white rice also contains 0.021 mg of thiamin -- or vitamin B-1 -- and 0.020 mg of riboflavin, or vitamin B-2; both of these water-soluble vitamins help to produce energy and regulate enzymes. In addition, a cup of white rice supplies 0.747 mg of vitamin B-3, or niacin, essential in maintaining the health of the nervous and digestive systems.
Considerations
Although brown rice contains more nutrients, there are situations in which white rice is actually a better choice. According to Chet Day's Health and Beyond Online, white rice may be preferable for people who have intestinal problems such as colitis. Not only is it more digestible, but it causes less gas and bloating. To help prevent constipation, eat white rice with cooked vegetables. However, white rice -- which puts stress on blood sugar-regulating mechanisms -- is not a good choice for diabetic.
References
- USDA National Nutrient Database
- Georgetown University Dining Services; Protein: What Does It Do; Staff; June 2005
- Cook Brown Rice: Brown or White Rice
- Chet Day's Health and Beyond Online; Can White Rice Be a Healthy Food?; Dr. Ben Kim; 2011
- The American Cancer Society; Vitamin B Complex; Staff; May 2010
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