Rice is the staple food of a more than 50% of the world’s population, specifically of those who reside in Asia. Rice is the oldest and most consumed energy-boosting crop.
This staple food is almost a part of every meal – breakfast, lunch, snacks, and dinner. Thus, most Asians only consider dishes as meals, only if they are accompanied by a heaping of rice.
Rice is also a very versatile grain. Aside from being consumed on its own, it is also being used to create different products, such as rice milk, rice flour, and rice syrup, among many others.
This type of grain usually comes in two colors: white and brown. The former is commonly consumed rice, while the former is increasing in popularity as it offers more health benefits. In this article, we will be discussing rice nutrition facts!
Origin of Rice
Rice is one of the oldest cultivated crops. Believed to have existed as far as 5000 years ago, rice crop has fed the biggest number of people compared to any other foods.
Some historical artifacts of rice cultivation have been found in China. Later, it spread throughout Sri Lanka and India, then towards Greece and the surrounding areas of Mediterranean.
Now, rice can be cultivated almost anywhere. It is versatile enough to survive even in the extreme weather conditions and even in the most flooded deltas of Southeast Asia.
Nutrients in One Cup of Rice
Rice is a popular staple food not only because it is commonly available, but also it promises several health benefits.
Primarily, due to its high carbohydrate content, it can instantly provide you with a boost of energy. Also, high intake of rice is linked with an overall improvement of health condition.
All these beneficial effects are due to the nutrients rice offers.
Here are the nutrients packed in a cup of rice (158 grams):
- Carbohydrates: 45g or 15 Percent Daily Values (DV)
- Protein: 4g or 8 Percent DV
- Thiamin: 0.4mg or 17 Percent DV
- Niacin: 2mg or 12%
- Vitamin B6: 0.1mg or 7 Percent DV
- Folate: 92 mcg or 23 Percent DV
- Iron: 2 mg or 11 Percent DV
- Manganese: 1 mg or 37 Percent DV
- Selenium: 12 mcg or 17 Percent DV
Nutrients Facts about Rice
Rice is a popular staple food packed essential nutrients. Regular consumption of rice does not provide you with energy to perform your daily tasks, but it also ensures that your body is always on its optimal condition.
Thus, a high intake of rice provides the following beneficial health effects:
1. High Energy
Rich in carbohydrates, rice fuels our body with energy. Basically, when our body metabolizes carbohydrates, it turns into usable energy – notwithstanding the other nutrients of rice which all contributes to increasing its consumers’ energy levels.
Thus, a large quantity of rice is best consumed whenever a person embarks in rigorous physical activities.
2. Healthy Heart
Rice is rich with rice bran oil which is known to reduce LDL cholesterol levels in the body while promoting cardiovascular health, which is an amazing nutrition fact about rice.
3. Lower Risk of Obesity
Rice has low levels of fat, LDL cholesterol, and sodium. These compounds increase the risk of having obesity and other similar conditions.
Misconception Alert! A false nutrition fact about rice is that consuming rice causes an increase in glucose levels. This alleged phenomenon is the common cause of obesity. However, studies show otherwise. Rice actually prevents obesity.
4. Regulated Blood Pressure
Rice only contains a small amount of sodium. Thus, it is a perfect source of carbohydrates and nutrients for those who are suffering from hypertension.
Apparently, sodium causes arteries to constrict which results in stress and strain. This leads to increased blood pressure.
5. Improved Metabolism
This is a not well-known nutrition fact about rice, but it is an effective food to manage digestive disorders. Likewise, it is a recommended diet for those who are suffering from Irritable Bowel Syndrome (IBS).
Several types of research show that rice contains FODMAPS – a fermentable carbohydrate, which stimulates the growth of good bacteria in our digestive system. Such carbs help in maintaining healthy bowel movements.
Rice is one of the most staple food worldwide, particularly in Asia.
Due to its versatility, rice has become a popular crop cultivated in every corner of the world.
Furthermore, rice also offers numerous nutrients, such as Carbohydrates, Protein, Thiamin, and Niacin among others. Thus, rice has come to be known as an energy-boosting grain.
Indeed, rice is one of the best staple food – it effectively boosts energy and maintains one’s overall health condition. I hope that this article on the rice nutritional fact was helpful If you are interested, visit the health facts page!