The Nutritional Power of Rice
Rice is rich in nutrients, supplying energy, complex carbohydrates, protein, fibre, antioxidants, and more than 15 vitamins and minerals.
U.S. Rice Checks all the Boxes
Nutrient Rich
Rice provides more than 15 essential vitamins and minerals including folic acid, B vitamins, potassium, magnesium, selenium, fiber, iron, and zinc.Gluten Free
Rice is gluten free, highly digestible, and the least allergenic of all grains, making it an important grain option for those with celiac disease, gluten intolerance, or other food sensitivities.Energy Boosting
Rice is a nutrient-dense, complex carbohydrate that the body slowly digests to help you stay energized throughout the day.Heart Health
Whole grains, such as brown rice, help reduce the risk of heart disease, diabetes, and certain cancers. Rice eaters also have a lower risk of high blood pressure.“Free Food”
U.S.-grown rice is free of gluten, sodium, cholesterol, and GMOs.Makes You Happy
Research shows that eating carbohydrates, like rice, increases levels of the feel-good chemical serotonin, which helps boost mood and keeps appetite in check.Rice Fits Every Diet
Rice is the perfect choice for every diet, including:
- Low sodium
- Low cholesterol/low fat
- Gluten free (in addition to cooked rice, people with celiac disease can enjoy rice-based cereal, rice pasta, and rice flour for cooking and baking)
- Vegan/plant based
- Non-GMO
- Low FODMAP (diet low in fermentable carbs)
- Low allergen (rice is also one of the least allergenic foods out there, making it a great choice for people with a variety of food sensitivities)
Whole Grains Explained
Every grain starts life as a whole grain. The whole grain is the entire seed of a plant, including the bran, germ, and endosperm. Together as the whole grain, these components provide protein, fiber, and many important vitamins, minerals, and nutrients. It is recommended that half of one’s grain intake should be whole grains.
Research shows that eating whole grains may reduce the risk of coronary heart disease, type 2 diabetes, and certain cancers, and may also aid in weight maintenance. Like fruits and vegetables, whole grains have been identified as a dietary component contributing to better health outcomes, particularly playing a role in reducing the risk of coronary heart disease and colorectal cancer.
The Role of Rice in Weight Management
When people are looking to lose weight, the first foods often excluded from the diet are carbohydrates. But not all carbohydrates are created equal, and rice in particular is one that offers many health benefits and may assist in maintaining a calorie-controlled eating plan.
Stop avoiding, and start including, rice!
- Rice helps you take it down a notch– A recent study showed that people who eat rice were significantly less likely to be overweight or obese; they also had a 34% reduced risk for high blood pressure, a 27% reduced risk for increased waist circumference, and a 21% reduced risk for metabolic syndrome.
- Stave off hunger– A human clinical trial published in 2013 reported that having white or brown rice at a meal increased satiety and the feeling of fullness7.
- Farewell to fat– Rice is virtually fat free, containing no trans-fat or saturated fat that can raise LDL cholesterol.
- A source of resistant starch– Both white and brown rice are significant sources of resistant starch, especially when allowed to cool after cooking prior to consumption. Resistant starch has shown real promise in promoting fullness and a healthy body weight4.
Research & References
- Batres-Marquez P, Jensen HH, Upton J. Rice consumption in the United States: Recent evidence from food consumption surveys. J Am Diet Assoc. 2009;109:1719-1727.
- Fulgoni, V, Fulgoni S, Upton J, Moon M. Diet quality and markers for human health in rice eaters versus non-rice eaters: An analysis of the US NHANES, 1999-2004. Nutrition Today. 2010;45:262-272.
- Fung KY, Cosgrove L, Lockett T, Head R, Topping DL. A review of the potential mechanisms for the lowering of colorectal oncogenesis by butyrate. Br J Nutr. 2012 Sep;108(5):820-31. doi: 10.1017/S0007114512001948. Epub 2012 Jun 7.
- Higgins JA. Resistant starch and energy balance: impact on weight loss and maintenance. Crit Rev Food Sci Nutr. 2014;54(9):1158-66. doi: 10.1080/10408398.2011.629352.
- Nicklas,T.A.,et al.(2014) Rice Consumption Is Associated with Better Nutrient Intake and Diet Quality in Adults: National Health and Nutrition Examination Survey (NHANES) 2005-2010. Food and Nutrition Sciences, 5, 525-532.
- Nicklas TA, O’Neil CE, Fulgoni V (2014) Rice Consumption is associated with Better Nutrient Intake and Diet Quality in Children: National Health and Nutrition Examination Survey (NHANES) 2005-2010a. J Nutr Food Sci 4: 262.
- Wang XS, Neill MO, Thomas W, Slavin J (2013) White and Brown Rice are Equally Satiating and More Satiating than Glucose Beverage. J Obes Weight Loss Ther 3: 202.
