One of the oldest cereal grains, rice (Oryza sativa) is believed to have been grown for at least 5000 years.
It is a staple food for more than half of the world's population, particularly those living in southern and eastern Asia.
White rice is the most commonly consumed type, but brown (whole grain) rice is becoming increasingly popular in some Western countries due to its health benefits.
Various products are made from rice. These include rice flour, rice syrup, rice bran oil, and rice milk.
It is usually white in color, but brown rice can come in a variety of shades; brown, reddish, purplish, or black.
Nutrition Facts
Rice is composed of carbs, with small amounts of protein and virtually no fat.
The table below contains detailed information on all of the nutrients in 100 grams of short-grain, cooked white rice. (1)
| Amount | |
| Calories | 130 |
| Water | 69 % |
| Protein | 2.4 g |
| Carbs | 28.7 g |
| Sugar | ~ |
| Fiber | ~ |
| Fat | 0.2 g |
| Saturated | 0.05 g |
| Monounsaturated | 0.06 g |
| Polyunsaturated | 0.05 g |
| Omega-3 | 0.01 g |
| Omega-6 | 0.04 g |
| Trans fat | ~ |
Carbs
Rice is primarily composed of carbs.
Carbs in rice are mainly in the form of starch, accounting for up to 90% of the total dry weight and 87% of the total caloric content (1, 2).
Starch is the most common form ofcarbohydrates in foods, made up of long chains of glucose known as amylose and amylopectin.
Amylose and amylopectin have different properties that may contribute to both the texture and digestibility of rice.
Rice that is high in amylose, such as basmati rice, does not stick together after cooking.
Amylose also slows down the digestion of starch and is often associated with so-called resistant starch, a type of healthy fiber (3, 4).
On the other hand, rice that is low in amylose and high in amylopectin is sticky after cooking.
Perfect for risottos and rice puddings, sticky rice (glutinous rice) is also preferred in Asian cooking because it is easy to eat with chopsticks (2).
High digestibility is one of the downsides of the carbs in sticky rice. For a high-carb food, good digestibility is not always favorable because it may cause an unhealthy spike in blood sugar, especially among diabetics.
Bottom Line: Rice is mainly composed of carbohydrates. Some types may cause unhealthy spikes in blood sugar, making them unsuitable for diabetics.
Fiber
Brown rice contains a fair amount of fiber (1.8%), while white rice is very low in fiber (0.3%) (1).
One cup of boiled brown rice (195 grams) contains approximately 3.5 grams of fiber (1).
Varying amounts of resistant starch are also found in both white and brown rice.
Resistant starch helps feed the beneficial bacteria in the gut, stimulating their growth.
In the colon, resistant starch leads to the formation of short-chain fatty acids, such as butyrate, which may improve colon health and cut the risk of colon cancer (5, 6, 7).
Aside from resistant starch, the fiber is concentrated in the bran, which has been stripped from white rice.
The bran is mainly composed of insoluble fibers, such as hemicellulose, and contains virtually no soluble fiber.
Bottom Line: White rice contains virtually no fiber, whereas brown rice is a good source. Both types may also contain varying amounts of resistant starch, which may promote colon health.
Vitamins and Minerals
The nutrient value of rice depends on the variety and cooking method.
Many vitamins and minerals are concentrated in the bran and germ, which are components of brown rice, but not white.
- Manganese: A trace mineral found in most foods, especially whole grains. It is essential for metabolism, growth, development, and the body'santioxidant system.
- Selenium: A mineral that is a component of selenoproteins, which have various important functions in the body (8).
- Thiamin: Also known as vitamin B1, thiamin is essential for metabolism and the function of the heart, muscles, and nervous system.
- Niacin: Also known as vitamin B3, niacin in rice is mostly in the form of nicotinic acid. Soaking rice in water before cooking may increase its absorption (2).
- Magnesium: Found in brown rice,magnesium is an important dietary mineral. It has been suggested that low magnesium levels may contribute to a number of chronic diseases (9).
- Copper: Often found in whole grains,copper is low in the Western diet. Poor copper status may have adverse effects on heart health (10).
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