Rice, edible starchy cereal grain and the plant by which it is produced. Roughly one-half of the world population, including virtually all of East and Southeast Asia, is wholly dependent upon rice as a staple food; 95 percent of the world’s rice crop is eaten by humans. White rice is the most commonly consumed type, but brown (whole grain) rice is becoming increasingly popular in some Western countries due to its health benefits. Various products are made from rice. These include rice flour, rice syrup, rice bran oil, and rice milk. The nutrient value of rice depends on the variety and cooking method. Manganese: A trace mineral found in most foods, especially whole grains. It is essential for metabolism, growth, development, and the body's antioxidant system. Selenium: A mineral that is a component of selenoproteins, which have various important functions in the body. Thiamin: Also known as vitamin B1, thiamin is essential for metabolism and the function of the heart, muscles, and nervous system. Niacin: Also known as vitamin B3, niacin in rice is mostly in the form of nicotinic acid. Soaking rice in water before cooking may increase its absorption. Magnesium: Found in brown rice, magnesium is an important dietary mineral. It has been suggested that low magnesium levels may contribute to a number of chronic diseases. Copper: Often found in whole grains, copper is low in the Western diet. Poor copper status may have adverse effects on heart health. Rice is typically rinsed before cooking to remove excess starch. Rice produced in the US is usually fortified with vitamins and minerals, and rinsing will result in a loss of nutrients. Rice may be rinsed repeatedly until the rinse water is clear to improve the texture and taste. Rice may be soaked to decrease cooking time, conserve fuel, minimize exposure to high temperature, and reduce stickiness. For some varieties, soaking improves the texture of the cooked rice by increasing expansion of the grains. Rice may be soaked for 30 minutes up to several hours. Health Benefits: Rice is a highly beneficial food that is important for any healthy diet. In fact, the USDA recommends 6 to 11 daily servings of rice and other grain-based foods. Plus, it tastes great! A gluten-free food Low in calories, with just 160 calories in a 3/4-cup serving A non-fat food A great source of complex carbohydrates Cholesterol-free Naturally low in sodium
