Rice is a cereal grain that is obtained through the
oryza sativa plant. It is a much-loved dish, and is eaten with almost anything as an accompaniment, from curries to gravies, and even dried food. It can be mixed with both vegetarian and non-vegetarian foods, with a myriad of spices that bring out that subtle flavor, making it a deliciously well-prepared dish. Many cultures incorporate this grain into their diets, by boiling or frying these with other condiments and ingredients. It can also be made into a pudding which is a sweet dish of cream, milk, vanilla extract and boiled rice, which is reduced to mush. Even soups can be made using rice, being as versatile a grain as it is.
Nutrition Facts and Analysis of Rice
Rice has many health benefits that people can take advantage of by including it as a part of their diet. Rice, being rich in starch, cannot be overindulged, since it can lead to certain health problems, including weight gain, if not eaten in the right amount.
White Rice
| White Rice Nutrition Facts |
| Serving |
1 cup |
| Calories |
410 |
| Cholesterol |
0mg |
| Total Carbohydrates |
45g |
| Total Fat |
0mg |
| Protein |
4g |
| Sodium |
2mg |
| Dietary Fiber |
1g |
| Niacin |
3% |
| Vitamin A |
0% |
| Phosphorus |
7% |
| Pantothenic Acid |
6% |
| Copper |
5% |
| Vitamin C |
0% |
| Potassium |
2% |
| Vitamin B6 |
7% |
| Zinc |
5% |
| Thiamin |
2% |
| Magnesium |
5% |
Health Benefits
- Due to its rich protein content, it aids in muscle repair and growth, and also keeps skin, hair, and nails maintained.
- Good for regulating the digestive system.
- For those who are intolerant towards barley, rye or wheat, this would serve as a good substitute when eating gluten-free rice.
- It promotes a healthy nervous system and heart.
- Bone growth is aided.
- Has inflammatory properties and helps keep a track of cholesterol levels from fluctuating.
- Helps one's immune system.
- Acts as a diuretic.
- Can help those with measles, acne, hemorrhoids, or burns. When this is made into a poultice, it can help lessen the problems of the skin.
- Helps in reducing high blood pressure.
- Keeps bowel systems going, due to the production of good bacteria.
Brown Rice
| Brown Rice Nutrition Facts |
| Serving |
1 cup |
| Calories |
216 |
| Sugars |
1g |
| Cholesterol |
0mg |
| Total Carbohydrates |
45g |
| Total Fat |
2mg |
| Protein |
5g |
| Sodium |
10mg |
| Dietary Fiber |
4g |
| Iron |
5% |
| Niacin |
15% |
| Vitamin A |
0% |
| Phosphorus |
16% |
| Pantothenic Acid |
6% |
| Copper |
10% |
| Vitamin C |
0% |
| Potassium |
2% |
| Vitamin B6 |
14% |
| Zinc |
8% |
| Thiamin |
12% |
| Magnesium |
21% |
| Riboflavin |
3% |
Health Benefits
- Makes nails, teeth, and hair stronger.
- Helps in the proper functioning of the digestive system.
- Controls blood sugar levels.
- Constipation problems are relieved.
- Aids in problems like intestinal and stomach ulcers.
- Aids one suffering from diarrhea.
- Reduces the risk of getting colon cancer.
- Controls cholesterol levels.
- Helps in body building.
Fried Rice
| Fried Rice Nutrition Facts |
| Serving |
1 cup |
| Calories |
387 |
| Sugars |
0g |
| Cholesterol |
90mg |
| Total Carbohydrates |
57g |
| Total Fat |
12mg (saturated fat = 2.57g) |
| Protein |
11g |
| Sodium |
609mg |
| Dietary Fiber |
5g |
| Iron |
0% |
| Calcium |
0% |
| Vitamin A |
0% |
| Vitamin C |
0% |
Remember to go easy on serving sizes and restrict rice intake to about twice a week, no matter which kind it is. Have a healthy tomorrow.
