Overview of White Rice
White rice is a gluten-free grain. It is a rich source of carbohydrates and nutrients. Eating white rice has pros and cons. Read this mini blog to learn more!
Oryza Sativa is the scientific name of white rice
Rice is basically of two types brown rice and white rice.
White rice is basically brown rice with its bran and germ removed.
The Glycemic Index of white rice is 72, meaning it is more likely to increase blood sugar levels but combining it with vegetables, lentils, and protein-rich foods can be beneficial.
White rice is high in carbohydrates and is a staple food in many countries in the world.
According to the USDA (U.S. Department of Agriculture), cooked long-grain white rice contains the following macronutrients and vitamins.
Macro Nutrients per 100 gm cooked Rice.
Energy 130 kcal
Carbohydrate 28.2 gm
Protein 2.69 gm
Fiber 0.5 gm
Total Sugars 0.05 gm
Fat 0.28 gm
Name Amount
Vitamins per 100 gm cooked Rice
Name Amount
Niacin (vitamin B3) 0.4 mg
Vitamin B5 0.39 mg
Vitamin E 0.04 mg
Pyridoxine (vitamin B6) 0.093 mg
Thiamin (vitamin B1) 0.02 mg
Riboflavin (vitamin B2) 0.013 mg
White Rice has several minerals which are as follows:
Minerals per 100 gm cooked Rice
Name Amount
Phosphorus 43 mg
Magnesium 12 mg
Calcium 10 mg
Zinc 0.49 mg
Manganese 0.47 mg
Sodium 1 mg
Potassium 35 mg
Iron 0.2 mg
Copper 0.069 mg
Pros of eating Rice:
1. Rice is easy to digest.
2. It is rich in carbohydrates, making it a good energy source.
3. It contains minerals like phosphorus, potassium, and various B-group vitamins.
4. It is gluten-free so it can be a good option for people with gluten allergies.
5. Manganese in white rice can improve bone and muscle health.
Cons of eating Rice:-
1. Due to the high Glycemic Index, it increases the risk of type -2 diabetes.
2. Eating a large amount of rice regularly can cause metabolic syndrome.
3. Arsenic contamination in the water used for growing rice in some countries can cause rice crops to absorb it, which is harmful to health and can cause cancer.
4. White rice is high in calories, so excess eating can cause weight gain.
Interesting Facts-
Rice has around 1,20,000 varieties worldwide.
Rice is grown on every continent except Antarctica.
China is the world’s largest producer of rice.