Health & Wellness

Myth Behind Rice
The Benefits Of Eating Rice
Rice Nutrition Chart
Food Guide Pyramid

Myth Behind Rice

• The most believed myth is how carbohydrate causes weight gain. The fact is, sources of carbohydrate like rice, bread, pasta and potatoes contain regular calories amount and very little fat substance. These food will only cause weight gain when consumed in large quantity or consumed with toppings like butter, cream or mayonnaise.

• There is a belief that consuming rice after 7pm will cause weight gain. The fact is, time factor does not determine someone's weight gain or loss, it all depends on the balance between what we eat and the activity that we do.

• A dieting method which has become a popular trend is a low carbohydrate diet known as Atkins Diet. This diet is considered healthier by some people because the protein is vital in the growth and development of body cells, including the brain, on top of the association of high protein food with intelligence. The fact is excessive protein intake can cause failure of kidney function. It has also been observed that some people who were on low carb diet, experienced faster weight gain after going off this diet, hence the weight loss was only temporary.

• A very strict diet will limit the assortment of food sources, hence causing insufficient nutrition for the body. Individuals who are on this diet will only consume food like water, vegetables and fruits due to its fiber and vitamins contents.  Vitamins are vital for our body, yet, without carbohydrate, protein and fat are unable to function.

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The Benefits Of Eating 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.

Rice...

• 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.

Simple carbohydrates are sugars, which include glucose, fructose, lactose, and sucrose. Complex carbohydrates, which are actually large chains of glucose molecules, consist primarily of starches and fiber. Starch is the storage form of carbohydrates in plants; the storage form in humans is glycogen.

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
According to research, daily intake of 25 mg of fiber will minimise the chances of getting cronic illnesses. 1 cup of brown rice produces 0.9 gram of fibre. One-half cup cooked white rice provides 0.03 grams of dietary fiber. One-half cup cooked brown rice provides 1.6 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.

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.

Folic Acid
A type of Vitamin B. Essential for pregnant women and babies' development in the womb. Also important in the development of white blood cell, DNA and RNA synthesis. There is 4-90mg of folic acid in white rice and brown rice.

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.

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. 1 cup of brown rice contains 10.2mg 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. 1 cup of White Rice = 8mg of iron.1 cup of Brown Rice = 110mg of 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.

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. 1 cup of White Rice = 33mg of phosphorus. 1 cup of Brown Rice = 362mg of phosphorus.

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.

Natrium
Natrium helps in maintaining the balance of osmosis in the human body. It is also vital in ensuring the normality level of the muscle system.  1 cup of White Rice = 0.3mg of natrium. 1 cup of Brown Rice = 8.2mg of natrium.

Calium
Calium is important in shaping and preserving protein in the human body, on top of ensuring the well being of enzyme function in the cell structure. 1 cup of White Rice = 8mg of calium. 1 cup of Brown Rice = 100mg of calium.

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Rice Nutrition Chart 

The information in this table was taken from the U.S. Department of Agriculture, Agricultural Research Service, 1998. USDA Nutrient Database for Standard Reference, Release 12 (March, 1998). For more information, please visit the Data Laboratory Home Page.

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Food Guide Pyramid
(Source: USA Rice Federation)




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