Nutrition

Overview
Fact Sheet


RICE IS A NUTRITIOUS, VERSATILE GRAIN FOR THE U.S. CONSUMER

RICE IS HEART HEALTHY- The FDA says that diets rich in whole grain foods such as brown rice, and other plant foods, and low in fat, saturated fat, and cholesterol, may help reduce the risk of heart disease and certain cancers.

1. U.S. Grown Rice and the U.S. Dietary Guidelines: A Perfect Combination
Rice, a nutrient-rich complex carbohydrate, fits today's recommendations to get the most nutrition from calories consumed, and provides energy the body needs for physical activity. In fact, the Dietary Guidelines state that 45-65 percent of daily calories should come from carbohydrates, preferably complex carbs.

The 2005 Dietary Guidelines/MyPyramid recommend adults eat from six to over 10 servings of grains per day, depending upon calorie needs, and that at least half of those grains should come from whole grains. The remaining servings should come from enriched grain products for the important vitamins and minerals that they provide, including iron and folic acid.

  • Whole Grain Goodness
    Brown rice is a 100% whole grain food. A one-half cup serving of cooked brown rice counts as a whole grain serving. Whole grains contain the nutrient-dense bran and inner germ layer where the majority of beneficial compounds are found as well as the starchy endosperm where most of the carbohydrate calories are located. Whole grains like brown rice help reduce the risk of chronic diseases such as heart disease, diabetes and certain cancers, and aid in weight management. Red and black whole grain rice varieties are increasingly popular in the U.S. and offer all the whole grain goodness of brown. The FDA has published a guidance for Industry and staff on Whole Grain labeling. To read this guidance go to: http://www.cfsan.fda.gov/~dms/flgragui.html

  • Enriched white rice: (15 important vitamins and minerals including folate)
    Enriched white rice has added thiamin, niacin, iron and folate to restore its nutrient value after processing. In fact, enriched white rice is fortified with substantially more of the B-vitamin folate and is considered a "good" source, supplying over 10% of daily requirement per half-cup serving. Folate helps prevent chronic disease and birth defects. Deaths from heart attack and stroke have declined by over three percent and there has been a 27 percent decrease in neural tube birth defects since fortification of grains began in 1998 at the request of the U.S. Centers for Disease Control.

    2. Recent research conducted by Iowa State University showed that U.S. consumers who eat rice have healthier diets than non-rice eaters. According to the data, people who eat rice have healthier diets in that they eat:

    • more consistently with the 2005 Dietary Guidelines recommendations;
    • more fruits and vegetables;
    • less fat and added sugars;
    • higher amounts of nutrients like folic acid, potassium and iron; and
    • are less likely to be obese than non-rice eaters.
    3. In its 2006 proposed revisions to the Women, Infants and Children supplemental food packages, USDA included the addition of brown rice as a whole grain selection.

    4. Here's what makes rice naturally nutritious. Rice:

    • Is sodium- and cholesterol-free
    • Has only a trace of fat and no cholesterol-raising trans fats or saturated fat
    • Is gluten-free and is the most non-allergenic of all grains
    • Is nutrient dense and contributes over 15 vitamins and minerals including folate and other B-vitamins, iron and zinc
    • Has approximately 100 calories per half-cup cooked serving
    • Is comprised of complex carbohydrates that are more slowly digested
    • Triggers the neurotransmitter serotonin in the brain that helps regulate and improve mood
    • Is an energy food, supplying carbohydrates that fuel the body's physical activity
    5. Rice is Gluten- Free
    Rice is gluten-free and is an important staple in diets of individuals with celiac disease, gluten intolerance or sensitivity. The National Institutes of Health report that celiac disease might affect three million Americans. A lifelong gluten-free diet is necessary. In addition, upwards of fifteen percent of the population is thought to be gluten-sensitive.

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    For a chart of nutritional data, click here.