Nutritional Values of Rice
Rice is a good source of proteins, phosphorus and iron. It also contains some amounts of calcium. Most of the nutrients and minerals in rice are concentrated in the outer brown layers known as husk and germs. Hence brown rice, which is rice from which only husk has been removed, is the most nutritious type of rice. Rice is the staple food for two-thirds of the world's population. Rice is a wholesome and nutritious cereal grain and it has qualities, which make it ideally suited for special dietary needs.
Vitamin Content:
Rice contains vitamin B in small quantities.
Calorific Content of Rice:
There is no other food item that provides calories and energy to the world as provided by rice. It is not wrong to say that most of the people in the world as able to do their daily activities due to rice. Rice has about 345 calories per 100 g. Further, it is very easy to digest rice and hence most of these calories are absorbed by the body.
Health Benefits of Rice:
The nutritional value of rice makes it good for indigestion, diarrhea, dysentery, nausea, skin disorders and high blood pressure.
- Contains only 103 calories per half-cup serving of white rice and 108 calories per half-cup serving of brown rice.
- Is cholesterol-free.
- Is fat-free.
- Is sodium-free.
- Is a complex carbohydrate.
- Is gluten-free and non-allergenic.
- Is easy to digest.
Carbohydrates
Both simple and complex carbohydrates are an important part of your diet. They are the fuel from which the human body derives most of its energy. At least half of the calories consumed should come from carbohydrates, especially complex carbohydrates like rice. Sugars, starch, and fiber are forms of carbohydrates.
Rice contains a very high percentage of carbohydrates (ranging from 23.3 to 25.5 grams per 100 grams of cooked rice). As a matter of fact, 90% of the calories in rice come from carbohydrates. Rice, a complex carbohydrate food, provides more vitamins, minerals, and fiber than simple carbohydrate foods.
Dietary Fiber
Experts recommend we consume at least 25 grams of fiber every day to decrease risk of chronic diseases. Fiber-rich foods help promote proper bowel function and reduce the risk of developing intestinal disorders. One-half cup cooked white rice provides 0.3 grams of dietary fiber. One-half cup cooked brown rice provides 1.8 grams of dietary fiber.
Protein
Dietary proteins provide amino acids to build and maintain tissues, and to form enzymes, some hormones, and antibodies. Proteins function in some body regulating processes and are a source of energy.
Proteins, unique among the energy nutrients because they contain nitrogen, are composed of amino acid units that are linked in chains. Essential amino acids cannot be manufactured by the body; therefore, they must be provided by dietary protein. All of the eight amino acids must be present at the same time and in the right proportion in order for protein to be synthesized. The protein in rice is well balanced because all eight amino acids are present and in proper proportion. Therefore, rice is a unique cereal grain. The protein content of rice, while limited (ranging from 2.0 to 2.5 mg. per 1/2 cup of cooked rice), is considered one of the highest quality proteins to that provided by other cereal grains.
Biological value is a measure of protein quality, assessed by determining the extent to which a given protein supports nitrogen retention. The most perfect protein by this standard is egg protein (biological value 100); this has been designated the reference protein by the Food and Agriculture Organization of the United Nations. Rice protein has a biological value of 86. Fish fillet protein has a biological value of 75-90. Corn protein has a biological value of 40. Generally, a biological value of 70 or above indicates acceptable quality.
Fat
Rice contains only a trace of fat (ranging from 0.2 grams for 1/2 cup cooked white rice to 0.9 grams per 100 grams for 1/2 cup cooked brown rice).
Fat is the most concentrated source of food energy. In addition to providing energy, fat aids in the absorption of fat-soluble vitamins. Fatty acids are the basic chemical units in fat. All fatty acids needed by the body can be synthesized from carbohydrates, fats, or proteins, except one--linoleic acid. Linoleic acid accounts for 30% of the total amount of fatty acids in rice.
The Dietary Guidelines of Americans include a reduction in current intake of total fat, saturated fat, and cholesterol. Because rice is very low in fat (less than 1% of the calories come from fat), and contains no cholesterol, it is an excellent food to include in all types of diets.
Thiamin
Thiamin (Vitamin B-1) functions as part of a coenzyme involved in the breakdown of glucose to yield energy. Adequate functioning of thiamin maintains healthy brain and nerve cells, healthy heart functions, a normal appetite, and a good mental outlook. Because thiamin cannot be stored in the body, thiamin-containing foods should be included in the daily diet. Including whole-grain or enriched breads and cereals is the most effective strategy for obtaining thiamin. One half-cup serving of cooked brown rice provides 6% of the U.S. Daily Value (DV) for thiamin. And one half-cup serving of cooked white rice provides 7% of the U.S. Daily Value (DV) for thiamin.
Niacin
Niacin is also required for the breakdown of glucose for energy production. Niacin is essential for healthy skin and normal functioning of the digestive and nervous systems. One half-cup serving of cooked brown rice provides 8% of the U.S. Daily Value (DV) for niacin. And one half-cup serving of cooked white rice provides 6% of the U.S. Daily Value (DV) for niacin.
Iron
Most of the iron in the human body is present in hemoglobin, a protein that consists of an iron-containing compound, heme, attached to a protein, globin. Hemoglobin carries oxygen to the tissues so that oxidation reactions can take place in the cells. Iron is also a constituent of many enzymes that are required for the breakdown of glucose and fatty acids for energy. One half-cup of cooked brown rice provides 8% of the U.S. Daily Value (DV) for iron. And one-half-cup serving of cooked white rice provides 7% of the U.S. Daily Value (DV) for iron.
Riboflavin
Rice contains a small amount of riboflavin (Vitamin B-2), which is metabolically essential for energy production and maintenance of skin and eye tissues. One half-cup serving of cooked brown rice provides 1% of the U.S. Daily Value (DV) for riboflavin.
Vitamin E
Vitamin E is a fat soluble vitamin that protects Vitamin A and essential fatty acids from oxidation in the body cells and prevents breakdown of body tissue. One half-cup serving of brown rice provides a trace of Vitamin E.
Calcium
Rice provides a trace of calcium, which helps build bones and teeth and regulates body processes.
Phosphorus
Phosphorus is very important for building bones and teeth and has a critical role in metabolism. One half-cup serving of cooked brown rice provides 8% of the U.S. Daily Value (DV) for phosphorus. And one half-cup serving of cooked white rice provides 3% of the U.S. Daily Value (DV) for phosphorus.
Potassium
Potassium is essential for synthesis of proteins, for enzyme functions within cells, and for maintenance of the body's fluid balance. One half-cup serving of cooked brown rice provides 1% of the U.S. Daily Value (DV) for potassium. One half-cup of cooked white rice contains a trace of potassium.
Sodium
Sodium helps maintain the fluid balance of the body and the normal function of nerves and muscles. Although sodium is needed for good health, most Americans consume much more than the necessary amount. Cereal grains such as rice are naturally low in sodium. In fact, white rice contains almost no sodium per half-cup serving. The sodium content of cooked rice is affected by the sodium ion content of the water used for cooking and the addition of salt during cooking or eating. Rice is an ideal food to include in sodium-restricted diets.