All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

Oranges

Organ Meats

Papayas

Parsnips

Passion Fruit

RICE

Typical serving size:

½ cup, cooked (2
8 oz or 79 g)

HOW IT HARMS

Blood sugar (white rice)

WHAT IT HEALS

Colon cancer (brown rice) Diarrhea Diabetes (brown and wild rice) Celiac disease RICE FACTS

Arborio rice is a creamy-textured, medium-grain Italian rice that is used in making risotto because it remains firm at the center through the long cooking process

Basmati is an aromatic rice native to Pakistan and India
When cooked, the grain swells only lengthwise and is especially suitable for pilafs

Jasmine is an aromatic rice with origins in Thailand
It has a soft, moist texture and grains that cling together

Wild rice, a very distant relative of common rice, is a grass native to the lakes and marshes of the Great Lakes region
Wild rice contains more protein than common rice and is richer in lysine, the amino acid lacking in most grains
For thousands of years, rice has been the staple food for more than half of the world’s population
Like barley and oats, rice grows in a protective husk that has to be removed if the grain is to be used as food
Many nutrients are lost with the bran and germ that are removed in milling to make white rice
Brown rice—intact kernels that retain their bran layers—is somewhat more nutritious than white rice
Rice is a true staple in menu planning
Risottos, made with fat-free broth and vegetables, and pilafs, based on fat-free broth, chopped nuts, and dried fruits, are economical, nutritious, low-fat entrées
Rice is an ingredient of hot and cold breakfast cereals, an excellent base for salads, and a natural companion to vegetables, fish, meats, and cheese
Rice bran adds bulk to baked goods

Health Benefits

Helps prevent colon cancer
Consumption of brown rice at least once a week reduced the risk of colorectal polyps by 40%, according to the results of a California study of 2,800 subjects who had undergone a colonoscopy
Soothes troubled bowels
Rice has a binding effect in diarrhea and, as such, is part of the BRAT (banana, rice, applesauce, and toast) diet
It helps restore normal bowel function and provides needed energy for someone recovering from diarrhea
Helps control diabetes
While white rice can increase the chance of developing type 2 diabetes, some studies show that brown rice and wild rice—which retain fiber, vitamins, and minerals—help regulate glucose metabolism in people with diabetes by providing a slow, steady supply of glucose
Doesn’t trigger

Allergies

Along with lamb and a few other foods, rice rarely, if ever, provokes an allergic reaction
This quality makes rice ideal as the basis of the strict elimination diet that is sometimes used to identify food allergens
It’s also why it is often recommended as a first food for babies
Is safe for those with celiac disease
Rice does not contain gluten—a type of protein found in wheat, barley, rye, and other cereal grains—so it is safe and digestible for individuals with celiac disease and gluten intolerance
Prevents protein deficiency in vegetarians
The protein content of rice, ranging from 2 to 2
5 mg per half cup, is less than that of other cereals, but when eaten with dried beans, rice makes a complete protein

QUICK TIP:

Stir up some rice pudding Rice pudding made with low-fat milk and flavored with cinnamon is a soothing, easy-to-digest dish for and those who are convalescing or need easy-to-swallow food
Health Risk Blood sugar spikes
Because white rice is a refined carbohydrate, it is digested quickly, elevates blood sugar levels, and provides energy, but with less nutritional value and fiber content than brown rice

Allergies

Toss cooked cooled wild rice with lime juice and toasted coconut for salad

Bake thin patties of leftover risotto, drizzled with olive oil, until crisp

Make southwestern fried rice with leftover brown rice and taco seasoning

Buying Tip

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When buying in a bulk section, make sure that the bins are covered and the rice is dry

Rice is classified by size and shape (long, medium, and short grain)
Long-grain rice remains dry and separate when cooked; short-grain rice, which is wetter and stickier, is more often used in Asian and Caribbean cooking

All varieties can be brown or white
Opt for the healthier brown rice

Storing Tips

Store white rice in an airtight container in a cool, dry cupboard for up to 1 year

Store brown rice in an airtight container in the refrigerator or freezer for up to 6 months
Otherwise, the nutritious oil in the bran can go rancid

Cooked rice is highly prone to spoilage
Store cooled, cooked rice in an airtight container in the coldest part of the refrigerator for no more than 5 days or in the freezer for up to 6 months