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Rice

"Rice is a good choice for a healthy diet. It is a good source of complex carbohydrates and can help you achieve a reduced fat diet." -- American Dietetic Association

Rice is the staple food for two-thirds of the world's population. It is a wholesome and nutritious cereal grain that has qualities which make it ideally suited for special dietary needs:

  • Contains only 103 calories per half-cup serving of white rice and 108 calories per half-cup serving of brown rice.
  • Is cholesterol-free.
  • Is fat-free.
  • Is sodium-free.
  • Is a complex carbohydrate.
  • Is gluten-free and non-allergenic.
  • Is easy to digest.
  • Rice is an ideal food to include in sodium-restricted diets.

Rice is a complex carbohydrate, an important part of the human diet, used to fuel the body. Complex carbohydrates are stored in muscles and released as energy when needed. Nutritionists recommend at least half the calories we consume should come from complex carbohydrates.

Rice protein, when compared to that of other grains, is considered one of the highest quality proteins. It has all eight of the essential amino acids, necessary building blocks for strong muscles. Rice is also a good source of other essential nutrients: thiamin, riboflavin, niacin, phosphorus, iron, and potassium. Rice is healthful for what it does not contain as well. It has only a trace of fat, no cholesterol and no sodium. This along with being non-allergenic and gluten free, makes rice especially well suited for persons with special dietary needs.

Most of the white rice consumed in the United States is enriched. Rice naturally contains thiamin, niacin and iron. However, during the milling process, the quantity of these nutrients is reduced. To bring the nutritional level of the milled product up to that of the whole grain (brown), rice is enriched with thiamin, niacin and iron. All enriched rice is additionally fortified with folic acid.

Rice offers versatility unsurpassed by any other food. It can be made a part of any meal in recipes for soups, salads, main dishes, and desserts. It is an easily prepared, economical base for gourmet recipes and quick and easy home cooking alike. The neutral flavor of rice blends well with all foods. From meats and dairy products, to fruits, nuts and vegetables, rice adds nutrition, texture and flavor to any dish it accompanies.

Source: USA Rice Federation

See also:  Rice Salads: Surprise for the Taste Buds and/or...
Vegetarian? Get the Most out of Rice! and the Cooking Tip on Cooking Rice from our Sister Site, Fitness and Freebies.

Rice Recipes

BellyBytes.com Healthy Rice Recipes
Turkey Rice Stew
Mexican Rice
Quick Herbed Rice
Tuna Rice Pie
Spinach and Rice Frittata
Cherry Rice Pilaf
Wild Rice Blueberry Dessert
Search FitnessandFreebies.com for many more healthy rice recipes for every diet need!

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