Rice

It’s May.

It’s actually almost a third of the way through May.

So I think it’s about time to introduce our fancy food of the month.

Rice

It’s rice!

What food group does rice belong to?

For once, this question is stupid simple.

Rice belongs to the grains group. Whole grain brown rice is a whole grain and white rice counts as a refined grain. The goal is to make at least half of your grains whole.

The amount of grains you need to eat depends on age, sex, and level of physical activity but most adult women should be eating about 5 to 6 ounce equivalents and most adult men should get about 6 to 8 ounce equivalents per day. 1 ounce of dry rice cooks up to about 1/2 cup.

Why not try rice once a week?

Whole Grain Brown Rice Nutrition Facts

Brown Rice Nutrition Facts

Rice is naturally cholesterol and trans-fat free, contains virtually no sodium and is a great gluten-free grain option for those who are diagnosed with celiac disease or gluten intolerance.

Brown rice is an excellent source of manganese, and a good source of selenium and magnesium.

White rice is made by removing the outer layer from brown rice. This removes 3/4 of the fiber and many of the vitamins and minerals. However, white rice is required to be enriched, meaning some of these vitamins and minerals are added back but the fiber is lost.

Folate is one of the vitamins that is added to enriched grains like white rice. In fact, enriched white rice is fortified with substantially more folate than the amount naturally contained in whole grain brown rice. Folate is important for women of child bearing age because it helps to reduce the incidence of neural tube defects in infants.

Plain English Summary: Brown rice is fancy, white rice has a good side too!

So with all this nutritiousness, what can rice actually do for you?

What are the health benefits of rice?

Blood pressure, obesity, heart disease, diabetes: Recent research shows that people who eat rice consume less sugar and saturated fat, have a lower risk of high blood pressure and obesity and may be less likely to develop heart disease and type II diabetes.

Just to be clear, that doesn’t prove rice is good for you, but it sure does tell me that people who eat rice are healthier in many ways than people who don’t eat rice.

What’s your favorite way to eat rice? Leave a comment or tweet at me and I’ll share your recipe in a post later this month!
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3 Comments

  1. Arsenic in Rice | ProjectEatMe
  2. Manganese | ProjectEatMe
  3. Happy Birthday MyPlate! | ProjectEatMe

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