Nutrition In White Rice
Many health communities view white rice as the destitute, less successful, down and out sibling of brown rice. And they have good reason to do so. White rice is highly processed and missing the hard protective coating as well as the nutrient-rich core present in its brown counterpart. For these reasons, the nutrition in white rice is lacking. However, this doesn’t mean it is without its health benefits and essential vitamins and minerals!
In the US and many other countries, white rice is typically enriched with added nutrients, such as iron and B vitamins like folic acid, niacin, thiamine, and more! Let’s take a more in-depth look at the nutrition in white rice.
Nutrition In White Rice: What Does It Contain?
The nutritional information below is based on a serving size of 1/3 cup of cooked rice (84g). The nutrition in white rice breakdown is based on average nutrition information for long-grain white rice found in the Department of Agriculture National Nutrient Database. The breakdown for brown rice is based on 1/3 cup cooked long-grain brown rice. As you can see, the nutrition in white rice (enriched) is generally higher than in its unenriched counterpart.
Let’s take a look at some of the most important nutrition in white rice, particularly in regards to enriched white rice.
Folate
Enriched white rice is a great source of folate with an average 1 cup serving containing 195 to 222 micrograms (mcg) of folate, around half of your daily recommended amount.
Folate also helps your body make DNA and other genetic material, as well as providing support for cell division. Although folate is an important nutrient for everyone, it is especially essential for women who are pregnant or who have plans to become pregnant.
The recommended daily value for most adults is around 400 mcg. Women who are pregnant should consume 600 mcg, and women who are breastfeeding should get 500 mcg.
Zinc
Consuming enriched white rice helps increase your zinc intake. Hundreds of proteins in your body, including proteins that control gene activity, support tissue structure, and boost your metabolism, rely on zinc for optimum function. Getting ample amounts of zinc in your diet supports reproductive health, and also boosts your immune system so that you are more equipped to fight off infection.
Manganese
By incorporating enriched white rice into your diet, you will also consume a significant amount of manganese. Like zinc, manganese helps to activate a variety of proteins that are necessary for optimal cell function. It helps your body to derive energy from nutrients, boosts collagen production to support wound healing, and acts as an antioxidant to prevent cell damage!
Nutrition In White Rice: Health Benefits
While the nutrition in white rice pales in comparison to brown rice, it still has multiple health benefits which I have listed below.
1. White Rice Can Help Stabilize Blood Sugar Levels
This is by no means the most obvious health benefit you think of when it comes to nutrition in white rice, not least because it is high on the glycemic index (a ranking of foods based on how they affect blood sugar). Over time, high blood sugar can lead to weight gain and type 2 diabetes.
However, there’s something they neglect to tell you when it comes to the glycemic index. It is a measurement of how a particular food affects blood sugar when that food is eaten without other foods. After all, no one really eats white rice by itself! In most cases, white rice is accompanied by vegetables, meats, and other essential sources of nutrients, which in turn help to slow down the body’s digestive process thus preventing blood sugar spikes that come from eating high glycemic foods on their own.
With that said, it is important to note that I am by no means making a blanket statement that you should all be eating white rice. People with certain metabolic issues would definitely benefit more from brown rice but if you have chronic digestive issues, the nutrition in white rice might serve you better.
2. White Rice Helps With Digestion
Whole grains can be notoriously difficult for the body to digest, take it from me! The outer layer of all grains contains what is known as phytic acid, an anti-nutrient that can cause digestive distress if it’s not neutralized properly. But this is not a problem with white rice as the outer layer has already been removed. People with chronic digestive issues will have a much easier time digesting white rice than brown rice.
3. White Rice Does Not Contain Gluten
More and more people discover every day that they have an intolerance to gluten. While no one knows the exact reason gluten causes so many health-related problems, it could be because it is such a complex and difficult protein for the body to digest. Whatever the exact reasons are, it’s a food that more and more people are becoming sensitive to. However, the nutrition in white rice means that it is a very hypoallergenic food and presents none of those issues, perfect for those following a gluten-free diet!
4. White Rice Better Fuels The Body
According to USA Rice Information, white rice contains more carbohydrates than potatoes for the same serving size. Parboiled, converted, and instant white rice is suggested for pre and post-workout meals. Athletes don't have time to worry about gastrointestinal (GI) issues or allergies that may accompany consuming brown rice and due to the lack of phytic acid (an anti-nutrient binding agent) present in nutrition in white rice, essential minerals like iron, zinc, calcium, and magnesium are better absorbed which in turn better fuel your body.
However, for those training fewer than 4 days per week or suffering from a metabolic disease, brown rice is definitely still considered a safer choice.
