7 white rice nutrition facts

Although there are thousands of rice out there, they could all be grouped into brown and white rice with the brown rice having more nutritional benefits. However, this post is going to be about white rice nutrition facts.

White rice nutrition facts

1. All Rice start up as brown:

Rice in it’s unrefined form is brown in color, also known as whole grain rice. After series of refining, which involve the removal of the husks and bran, the remaining part, which is the starchy endosperm, make up the white rice.

You may be asking how this has any nutritional value so I’ll explain further; you see; the bran contains zinc, copper, iron, magnesium and phyto nutrients, but unfortunately, the bran is removed in white rice. The bran is retained in brown rice which makes it more nutritious than white rice.

2. In most cases, as much as nutrition is concerned, white rice is barely food:

Rice is preferably processed and refined to increase it’s shelf life and ease storage, but here’s the catch: during the processing, white rice ends up losing about 75 to 90% of its nutrient —yikes!
In other words, you’ll just be eating for satisfaction.

3. Enrichment and Fortification:

Like I said earlier, the nutritional value of white rice is so damaged as a result of refining that it’s actually necessary by law to add vitamins and minerals into the rice before it could be sold to the public.
Have you noticed that “Enriched and Fortified” seal on bags of rice? It basically means they have been enriched with essential vitamins and minerals as mandated by law.
In other words, they’re taking back what was lost during processing so if you’re buying rice, make sure to look out for that.

4. There are different methods of enrichment, one of them is called Hot extrusion”

What exactly is hot extrusion? In hot extrusion, rice flour is mixed with mineral and vitamins and then cut into very tiny rice-like forms. They are then passed through a very hot chamber making them look a lot like rice.

After production, they’re then poured into the bag of normal non-enriched rice at a ratio of 1 vitamin-mineral grain to 200 grains of rice.

This is similar to the cold extrusion method, the difference is that there’s no heat in the cold extrusion method so it’s much easier to tell apart.

5. Another process is called the coating method:

In the costing method, an actual grain of nutrient-less rice is sprayed with the vitamin-mineral mix and then poured into the bag of other nutrient-less rice at the ratio of 1 per 200 like the hot extrusion method.

6. If you’re in the US, you might want to be more careful with your rice, if you’re very conscious about nutrition.

This is because in the US, the main method of enrichment is by dusting. In this method, the essential nutrients and in powdered form and are just dusted on the rice.

The result of this method is that as soon as you rinse the rice, all the essential nutrients are washed away. That’s why you may have come across a bag of rice that says “Do not rinse”

7. If you’re diabetic, white rice probably isn’t the best for you:

White rice, alongside other grains with high level of carbs and low fibers have the ability to raise your blood sugar levels and since white rice has very little fibers, they will greatly raise your blood sugar levels.

Although white rice hasn’t been proven to give you diabetes, it’s been linked to increasing the risk of getting type 2 diabetes.

That’s all for now guys, if you learned anything new, be sure to subscribe to be notified about our latest blog posts.


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Ossai Cj

I’m a blogger, writer and networker with a passion for science and all things nerdy. I’m currently studying veterinary medicine in the University of Ibadan, Oyo state, Nigeria. I really don’t have much else to say about myself, my life’s pretty much like anyone else’s.

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