1. Nutritive value of Rice
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2. Nutritive value of Rice
Introduction
Rice provides 20% of the world's dietary energy supply while wheat supplies 19% and maize a mere 5%.
Rice is a good source of thiamine, riboflavin, niacin and dietary fiber.
In its natural unmilled state, rice come in many colors including brown, red, purple, the most famous white and even black.
Different rice varieties have different percentages of these nutrients in them.
A comparison of rice nutrients' value will make it very clear as to which rice type is better than other types of rice from the perspective of health benefits.
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3. Nutritive value of Rice
Why should I eat ?
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4. Nutritive value of Rice
One cup of brown rice cooked (195g) has
216.4 calories 1.76g of fat
0.64g of monosaturated fat
0.63g of polyunsaturated fat
0.35g of saturated fat
44.8g of carbohydrate
5.03g of protein
0.66g of fibre
0.19mg of thiamine (B1)
0.05mg of riboflavin
2.98mg of nicotinic acid
0.28mg of pantothenic acid
0.28mg of vitamine B 6
7.80mg of folic acid
19.50mg of calcium
0.82 mg of iron and
1.23mg of zinc.
Source: rice-nutritional-value.html
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5. Nutritive value of Rice
Rice Nutrient Chart
The following rice nutrition chart gives an idea about the basic nutritional value of three types of rice- white rice, brown rice and parboiled rice
Rice (1/4 Cup Raw)
Calories (kcal)
Carbohydrates(g)
Fat (g)
Fiber(g)
Protein (g)
White Rice (Unenriched)
169
36.98
0.31
0.60
3.30
Parboiled (Unenriched)
172
37.80
0.26
0.79
3.14
Brown Rice
171
35.72
1.35
1.62
3.64
Source: USDA Nutrient Database for Standard Reference
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6. Nutritive value of Rice
Rice Nutrient Chart
The nutrients components of white and parboiled rice are those of unenriched rice which are different from enriched rice.
Enriched rice are fortified with vitamins B1, B3 and iron that are lost during processing of rice but it lacks in some minerals like magnesium etc. that are present in brown rice.
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7. Nutritive value of Rice Rice Nutritional Benefits
Excellent source of carbohydrates: Rice is a great source of complex carbohydrates, which is an important source of the fuel our bodies need.
Good energy source: Carbohydrates are broken down to glucose, most of which is used as energy for exercise and as essential fuel for the brain.
Low fat, Low salt, No cholesterol: Rice is healthful for what it does not contain. Rice has no fat, no cholesterol and is sodium free. Rice is an excellent food to include in a balanced diet.
A good source of vitamins and minerals: such as thiamine, niacin, iron, riboflavin, vitamin D, calcium, and fiber.
No gluten: Rice is gluten free. All rice is gluten free, making rice the essential choice for people with gluten free dietary requirements.
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8. Nutritive value of Rice Rice Nutritional Benefits
No sugar
No additives and preservatives: Rice contains no additives or preservatives, making it an excellent inclusion in a healthy and balanced diet.
Contains resistant starch: Rice also contains resistant starch, which is the starch that reaches the bowel undigested. This encourages the growth of beneficial bacteria, keeping the bowel healthy.
Non-allergenic Cancer prevention and diet: Whole grains (such as brown rice) contain high amounts of insoluble fiber-the type of fiber some scientists believe may help protect against a variety of cancers.
It is a fair source of protein containing all eight amino acids
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9. Nutritive value of Rice
Some Interesting Facts about Rice
More than 90 percent of the world's rice is grown and consumed in Asia, where people typically eat rice two or three times a daily. Rice is the staple diet of half the world's population.
Rice farming has been traced back to around 5,000 BC.
Hundreds of millions of the poor spend half to three fourths of their incomes on rice and only rice.
To plough 1 hectare of land in the traditional way, a farmer and his water buffalo must walk 80 km.
It takes 5,000 liters of water to produce 1 kg of irrigated rice.
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10. Nutritive value of Rice
Some Interesting Facts about Rice
More than 140,000 varieties of cultivated rice (the grass family Oryza sativa) are thought to exist but the exact number remains a mystery.
Three of the world's four most populous nations are rice-based societies: People's Republic of China, India, and Indonesia. Together, they have nearly 2.5 billion people almost half of the world's population.
The average Asian consumer eats 150 kg of rice annually compared to the average European who eats 5 kg.
Every year, 50 million people are added to Asia's soaring population of 3.5 billion.
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11. Nutritive value of Rice
Some Interesting Facts about Rice
Improved varieties are planted on 3/4th of Asia's rice land and are responsible for producing most of the continent's rice.
Asia is home to 250 million rice farms. Most are less than 1 hectare.
In several Asian languages the words for 'food' and 'rice' are identical.
Rice is thrown on newly married couples as a symbol of fertility, luck and wealth.
65 kilos of rice are milled annually for every person on earth.
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12. Nutritive value of Rice
Now I know why I should eat rice
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13. Nutritive value of Rice
BUT ?
? Should I eat brown rice instead of white rice
? What exactly is brown rice
? Which is better for the body, brown rice or white rice
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14. Nutritive value of Rice
Brown Rice
Brown rice is simply white rice that has not had the brown-colored bran covering removed. So brown rice is considered a whole grain.
Why remove the bran?
Because most people prefer white rice since it is fluffier and cooks faster than brown.
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15. Nutritive value of Rice
Brown Rice
Since brown rice still has the bran intact, it has more fiber than white rice.
One cup of brown rice has 3 1/2 grams of fiber while the same amount of white rice has less than one gram of fiber.
Brown rice also contains nutrients like magnesium, manganese, and zinc.
White rice has reduced levels of these nutrients, but is often fortified with iron, and some B vitamins.
Source:
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16. Nutritive value of Rice
Medicinal use of rice
Rice is believed by some to have medicinal properties. Although, this is not scientifically proven effective, it has been used in many countries for medicinal purpose. For example:
Philippines: Rice polishing-the bran-is extracted and used as an excellent source of Vitamin B to prevent and cure beri-beri.
Malaysia: In the Medicinal Book of Malayan Medicine, it is prescribed that boiled rice "greens" can be used as an eye lotion and for use with acute inflammation of the inner body tissues. The book also recommends applying a mixture of dried, powdered rice on certain skin ailments.
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17. Nutritive value of Rice
Medicinal use of rice
Cambodia: The hulls (husk) of mature rice plants are considered useful for treating dysentery. The hulls of a three-month old rice plant are thought to be diuretic.
China: The Chinese believe rice strengthens the spleen, as well as "weak stomach," increases appetite, and cures indigestion. Dried sprouted rice grains were once used as an external medicine to aid in digestion, give tone to muscles, and expel gas from the stomach and intestines.
India: Rice water is prescribed by the Pharmacopoeia of India as an ointment to counteract inflamed surface.
Source:
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18. Nutritive value of Rice Steps Taken to Improve Rice Nutrition
High Order Reading
Steps Taken to Improve Rice Nutrition
Looking at the extent of rice consumption, there has been an awareness for not only increasing rice production but also to improve rice nutrition through various techniques.
Two of such steps that are adopted for improving rice nutrition value involve farmers and rice scientists- these can be called
traditional plant breeding techniques and
scientific research
to improve rice nutritional value.
Source:
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19. Nutritive value of Rice
Steps Taken to Improve Rice Nutrition
Plant Breeding Techniques
These techniques use selected rice varieties having superior nutrient content. These superior rice varieties are bred with common rice varieties to enhance their nutrient content.
Scientific Techniques
These techniques modify the genetic code to enhance nutritional value of rice. A new type of rice- the golden rice- is the best example of breakthrough in research regarding rice nutrition. These new rice type, golden rice, contains added carotenoids (precursors to vitamin) from daffodil genes.
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20. Nutritive value of Rice
Let us sum up
Benefits from rice
Excellent source of carbohydrates
Good energy source
Low fat, low salt, no cholesterol
No gluten
Low sugar
No additives and preservatives
Contains resistant starch
Non-allergenic Cancer prevention and diet
Source of protein
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