Nutritionally Nice Rice
As with all natural foodstuffs, the precise nutritional composition of rice varies slightly depending on the variety, soil conditions, environmental conditions, and types of fertilizers. There are also differences between brown and white rice.
Typically, 100g of uncooked rice produces around 240-260g of cooked grains.
Plain uncooked rice has the following nutritional breakdown per 100g:
Energy 348k/cal
Carbohydrates 78g
Fat 0.4g
Protein 8.6g
Sodium trace
Carbohydrates
Carbohydrates, the most important fuel for exercising muscles, makes up 85% of the rice kernel. Most of the carbohydrate is starchy and fond in the white endosperm, which forms the main part of the rice.
Rice is a low fat complex carbohydrate that is quickly digested and rapidly made available to the muscles and other body systems and is therefore a perfect source of energy. As a complex carbohydrate, rice powers the body. Our muscles store complex carbohydrate to be released as energy when needed.
According to scientific research by the World Health Organization and The Food & Agriculture Organization, complex carbohydrates are essential to good health and a high carbohydrate intake can reduce the risk of obesity.
No Fat
Rice can play an important part in helping to achieve a healthy diet as it contains practically no fat.
The fat content of rice is very low, and the small amount present is almost exclusively polyunsaturated; most of this is found in the germ.
Brown rice therefore contains slightly more fat than white rice.
Protein
Rice is normally classified as a carbohydrate. Whilst this is true, it does contain al eight of the amino acids that are responsible for muscle development. These proteins are extremely digestible and found mainly in the outer layers of the endosperm. Parboiling can preserve some of the protein.
Rice is one of the few cereals that can claim to be virtually free from gluten and is therefore ideal for people with gluten intolerance. This is also why rice is suitable for babies, the elderly, sick and those who find eating difficult. Rice is often called glutinous, this however refers to its stickiness not its gluten content.
Vitamins,
Minerals & Fibers
Vitamins
Rice contains the B vitamins, thiamine (B1), riboflavin (B2) and niacin all of which are vital to the body’s metabolism and for the release of energy. Rice is low in fat-soluble vitamins A and D. there is some vitamin E to be found in whole grain or brown rice.
Minerals
Rice contains the minerals iron and zinc. Iron is essential for the transportation of oxygen around the body to muscles and cells and zinc is needed for insulin release. Rice is also low in salt.
Fibre
Rice also supplies fibre, which helps to prevent diseases of the large intestine. Brown rice is full of fibre necessary for the protection against bowel and colon cancer and for lowering cholesterol which is a risk factor for coronary heart disease.
