Rice is a staple in most of the countries especially in Asia. A staple meaning, a food that is consumed by a large portion of community as a bulk or main part of diet.

Though rice is main food of Asia, but due to vast transportation since a long period of time, it has become a predominant item in diet of many countries such as Africa, United States, etc.

China and then India are two main countries that cultivate rice in large amount. Then come, are Indonesia, Bangladesh, Vietnam, Brazil, etc.

Rice is starchy food and with high glycemic index, and this why, many people avoid this nutritious food. If cooked and ate properly, especially brown rice may not cause any harm. Repeated reheating, or keeping rice in refrigerator for more than 24 hours, may lost its nutritional value.

Nutrients Present in Rice – 

Before considering the nutritional value, we will have a look on the white rice and brown rice. Brown rice contains the bran and germ. It is considered as whole grain without removing the outer covering. Whereas, the outer shell is removed in white rice, it is a refined grain.

Hence, while describing the nutritional value or rice, both the types are to be considered. Both are good source of carbohydrates, and calories. Rice is known with high glycemic index, therefore, patients with diabetes mellitus are suggested to skip rice in meal.

Rice is low with fats. About 100 gm of rice contains only 0.3 to 0.5 g of fats. Therefore it is suggestive to people with weightloss diet. It is a gluten free grain and easily digestible food.

Many of my patients stop eating rice to avoid belly fat. But according to some studies, the refined food, such as white bread, white rice can cause increase in belly fat. Instead if you replace brown rice, that can be helpful.

Both the types of Rice are recommended in different health conditions, such as white rice is suggested when patient is on low fiber diet as in, cases of diarrhea, diverticulitis or colorectal Cancer, etc.

In cases where the physicians suggest high fiber diet then obviously brown rice can be a supportive diet, as in chronic constipations, obesity, heart diseases, hypertension, etc.

Nutritional Value of Brown rice-  

The rice as contains bran and germ is rich with fibers. It Contains more magnesium, phosphorus, zinc, manganese, than white rice. Because of less processing brown rice contains much vitamins, especially b complex group.

One of the important disadvantage of the brown rice is, it contains phytates. These phytates do not allow absorption of some nutrients.

Nutritional Value of White rice-  

White rice is processed grain and therefore during processing it looses many of its nutrients. Still white rice contains iron, folate, niacin, selenium, magnesium, phosphorus, vitamin b complex, in ample amount.

The things it is lacking  or in small amount are fibers and vitamins, as compare to brown rice. The long grain is better with fibers as compare to small white grain.

Dr. Nilam

M.D. Homoeopathy

DDHN( dietitian)

Mobile No. 7820929645