Important Health and Nutrition benefits of Rice (Whole Grain)

Rice is a starchy grain used as a primary ingredient by more than half the population of the world, mainly because of its versatility, availability, and ability to get accustomed to any flavour and seasoning. Additionally, rice has a chewiness and soft texture that adds essence to meals and supplements many cuisines. Rice is a common food in many parts of the country and around the world. The health benefits of rice are such that it helps in providing energy, prevents obesity, controls blood pressure and prevents cancer.

There are numerous types of rice and various ways to prepare it, and nutritional worth differs as well. Basically, while brown rice is a whole grain, white rice is a refined grain and a portion of processed food.

So, here are some rice nutrition facts and health benefits:

Rice Nutrition Facts

All types of rice are originally whole-grain, with the bran attached. However, white rice is produced by pearling; it is a procedure in which the grain rolls through a machine, and the bran is gently ‘pearled’ off, leaving the white kernel. This makes the grain processed, refined, rather than whole grain. Also, pearling reduces the cooking time and increases the shelf life of grains.


Though it can be pretty unbelievable, there is almost no fat in rice. However, only if you are cooking it without adding any oil or butter.


In a one-cup serving of white rice, there are over four grams of protein and around five grams in the same amount of brown rice.

Vitamins and Minerals

Rice is also a good source of B vitamins, including thiamine, niacin, and iron. Also, it is an excellent source of manganese and magnesium.

Although, brown rice gives more vitamins than white rice. Apart from thiamine and magnesium, brown rice carries selenium, which influences thyroid function and is crucial in antioxidant procedures.

Health Benefits

Rice can also be part of a balanced diet, especially if you select the unprocessed, brown rice types. Most health advantages of rice come from the vitamins and minerals that it carries.

Supports Bones, Nerves and Muscles

Magnesium, which rice contains, is the structural component of bones that helps in hundreds of enzyme reactions intricate in the synthesis of DNA and proteins. It is required for nerve conduction and muscle contraction.

Improves Colon Health

Rice has resistant starch in it, which can lead to the formation of specific types of fatty acids that help the colon stay healthy. These fatty acids may also reduce the risk of colorectal cancer.

Lowers Risk of Heart Disease

Consuming whole grains, like brown rice, is associated with a reduced risk of cardiovascular disease.

In fact, the American Heart Association suggests ensuring that at least half of the grains you eat are whole grains.

Safe for People with Celiac Disease

Rice is originally a gluten-free grain, so it is useful for people with celiac disease and non-celiac sensitivity. Rice can easily be turned into flour, noodles, bread, and syrup. It can also be turned into milk and used as a non-dairy substitute for cow’s milk.

Provides Quick Energy

Athletes who require energy in the form of carbs can get it from white rice. Most athletes prefer white rice over brown for its high-carb, and low-fibre profile.


Though rice allergy is rare, it is possible. Allergy to rice is more common in Asian countries where rice plays an important part of the typical diet. Also, people with a rice allergy are most likely to be sensitive to corn, soy, and barley, or vice versa.

Adverse Effects

Rice is one of the most common causes of food protein-induced enterocolitis syndrome (FPIES). Usually, this particular condition affects babies and is marked by inflammation of both the intestines. It is not an allergy, though it might look like one. Symptoms include gastrointestinal distress like vomiting, diarrhoea, and, in severe cases, shock.

Sometimes, rice can be tainted with toxic heavy metals, like cadmium, lead, mercury, and arsenic. This is of severe concern for babies and small children, which is why the FDA now limits arsenic levels in infant rice cereals. But you don’t have to worry about it because many rice exporting companies in India provide high-quality rice across the world.


There are varieties of rice, which are divided into categories based on seed size. Rice can be long-grain, medium-grain, or short-grain. And among these varieties, there are also several types of processing.

For instance, converted rice is parboiled to remove surface starch. That makes it simpler to pearl by traditional hand processes. Also, converted rice retains more nutrients and cooks faster than regular milled white rice. Enhanced rice has minerals and vitamins added back after it is refined. And the best thing about rice is that once it is cooked, then you can store it in the refrigerator and use it within three to four days.

So, what are you waiting for? Order as much quality rice as you want from rice export companies in India.