White rice’s nutritional worth is debatable because it is considered a refined grain, yet it contains roughly the same amount of protein as other forms of rice, such as brown rice and wild rice.
Rice is a good source of protein and has thiamin, niacin, zinc, and phosphorus, among other vitamins and minerals. A cup of cooked white rice (or one serving) contains, on average, 205 calories and 4.3 grams of protein, whereas a cup of cooked brown rice contains 4.5 grams of protein and 218 calories.
The main component of rice is carbohydrates, which constitute almost 80% of its dry weight. Here is everything you need to know about the protein in rice. Continue reading to find out more!
Types Of Rice
White Rice
White is produced by removing the bran and germ layers from polished rice grains. The bran and germ are rich in nutrition, but white rice is generally fortified with vitamins and minerals lost during milling. However, white rice typically lacks the fiber found in brown rice and other whole grains.
Brown
According to the USDA Dietary Guidelines, whole grains are a food group that most of us do not get enough of. Brown rice is considered a whole grain. In contrast to white rice, brown rice is not milled, so the hull and germ remain intact. This provides brown rice with an excellent nutritional profile.
Wild
Wild rice, despite the fact that it cooks, looks, and tastes like rice, is not rice at all. According to Purdue University, it is the seed of semi-aquatic grass that is endemic to North America.
Due to its resemblance to rice, wild rice has been gathered and processed as a grain for centuries; it was formerly a staple diet for indigenous groups such as the Ojibway, Menomini, and Cree.
Wild rice is an extremely nutritious, high-protein rice. According to the USDA, it tops our list with 6.5 grams of protein and 166 calories per 1-cup serving. Also included are 3 grams of dietary fibre. Wild rice is abundant in minerals such as copper, zinc, and manganese, although it contains fewer B vitamins than white and brown rice.
Parboiled Rice
Parboiled rice is soaked, steamed under pressure, dried, milled, and polished to produce “parboiled rice,” which is an abbreviation for partially-boiled rice. The return of nutrients from the hull to the grain gives parboiled rice nutritional benefits.
Parboiled rice is golden-coloured and slightly tougher than regular rice. Parboiled rice takes a little longer to cook than white rice. You can also get brown parboiled rice, which contains more fibre than its white counterpart. One cup of cooked white parboiled rice contains 4.6 grams of protein and 194 calories.
Brown Rice Benefits
Nutrient Rich
In terms of nutritional value, brown rice holds a modest advantage over white rice. It contains additional fibre, antioxidants, vitamins, and minerals. However, these differences are not particularly noteworthy.
100 grams (3.5 ounces) of cooked brown rice contains 1.6 grams of fibre, while 100 grams (3.5 ounces) of cooked white rice only contains 0.4 grams of fibre.
Positive Effects On Blood Sugar Levels
Magnesium and fibre, both of which are abundant in brown rice, help regulate blood sugar levels. Regular consumption of whole grains, such as brown rice, may reduce blood sugar levels and the risk of type 2 diabetes, according to research. Simply substituting brown rice for white rice has been found to reduce glucose levels and diabetes risk.
On the other hand, white rice consumption is associated with an increased risk of diabetes. This could be because of its high glycaemic index (GI). The GI assesses the rate at which food raises blood sugar levels.
White rice has a GI of approximately 89, whereas brown rice has a GI of approximately 50, indicating that white rice raises blood sugar levels significantly more rapidly than brown. Nonetheless, both are pretty high in carbohydrates, which will raise your blood sugar levels.
However, white rice’s GI can be reduced by chilling it. This makes resistant starch, which doesn’t get broken down in the digestive system and works like soluble fiber.
If possible, cook rice the day before you intend to eat it. Then, store it overnight in the refrigerator. When you’re ready to eat, reheat the food. The GI for white rice that has been boiled, cooled, and reheated is 53.
May Reduce Heart Disease Risk
Studies reveal that consuming brown rice reduces various cardiovascular disease risk factors. People who consumed the most whole grains, such as brown rice, had a 16–21% lower risk of heart disease than those who consumed the fewest whole grains.
Brown rice and other whole grains may also reduce total and LDL (“bad”) cholesterol. Even more, brown rice is associated with an increase in HDL (“good”) cholesterol. However, these results do not hold true for all populations.
Rich In Antioxidants
Brown rice bran is full of powerful antioxidants that can fight free radicals and reduce inflammation in the body. According to research, whole grains, such as brown rice, may help avoid chronic diseases such as heart disease, cancer, and type 2 diabetes.
Aids Weight Control
Eating brown rice rather than white rice may also dramatically lower your weight, body mass index (BMI), and waist and hip circumference. In a study involving 29,683 adults and 15,280 children, researchers found that the greater the consumption of whole grains, the lower the body mass index
A randomized controlled trial of 40 overweight and obese women also showed that brown rice, compared to white rice, made their body weight and waist circumference go down.
How Often Should I Eat Rice?
Rice and rice products (rice pudding, rice noodles, and rice snacks) should not be consumed daily by adults. Children should not consume rice or rice products more than four times a week. People who consume rice daily or multiple times a day can be exposed to high levels of arsenic.
Conclusion
Rice protein is a non-dairy substitute for whey protein. It has a considerable quantity of protein. Overall, brown rice appears to be a healthier option than white rice, while white rice may be preferable in certain situations.
However, people will only gain the health benefits of rice if they use it as part of a healthy diet overall.
