Rice is one of the essential foods, present in almost every daily meal of Vietnamese people, providing more than 20% of the body's energy. Although so familiar, very few people know what nutrients rice provides. In this article, we will explore the nutritional value of rice so that you can adjust your diet to be the best for your health.

1. Structure of rice grain

Rice is a product harvested from the rice plant. Specifically, after the paddy grain has been milled to remove the husk, brown rice grain will be obtained. If you continue to grind the brown rice grain to separate the bran, you will get white rice (also known as milled rice). Rice is usually white, brown, or crimson and contains many nutrients. Therefore, rice is a popular food for nearly half of the world's population.

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2. Nutritional components of rice

Despite its small size, the nutritional value of rice is very high. However, the nutrients of rice are not distributed evenly in the rice grain. Proteins, lipids, and vitamins are usually concentrated mainly in the rice bran and germ part. While starch is concentrated in the body of the grain. Therefore, the more rice is milled, the whiter the grain, and the more nutrients the rice loses. Knowing the content of nutrients in rice will help you balance your diet more appropriately.

2.1. Rice provides energy

One rice bowl with 196 grams provides about 216 calories. According to a typical diet of 2000 calories in a day, the amount of energy of 196 grams of rice meets 11% of energy needs

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2.2. Starch is the main ingredient in rice

If asked what substance rice provides, everyone will immediately think of starch, because the starch content in rice is very high, especially white rice. According to the statistics of experts, 100 grams of white rice contains up to 80 grams of starch. Starch plays a major role in providing energy for humans. So if you intend to gain or lose weight, you will customize the amount of rice eaten per day to suit your desired calorie level.

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2.3. Rice provides Protein

Protein is one of the essential nutrients for the healthy growth of the body. Protein provides amino acid molecules to make skin tissues, and enzymes necessary for the body. The amount of protein that rice provides is about 5 grams, meeting about 10% of the body's daily needs. However, to ensure an adequate supply of this nutrient for your body, you need to combine other protein-rich dishes such as eggs, beans, and meat, ...

2.4. Rice provides fiber

Usually, most people think that only vegetables provide fiber for the body. So many people are surprised to learn that rice also provides fiber. However, the fiber content that rice provides is quite small and depends on different types of rice. Specifically, brown rice is about 1.8% and white rice is about 0.3%.

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2.5. Rice provides vitamins

Besides fiber and protein, rice is also a food containing many vitamins that are good for the body. So what vitamins does rice have? The answer is a lot. Like other grains, rice contains vitamins B1 and B2. Rice also contains vitamins E,  K, and B6 to provide the health user. The small amounts of other vitamins are niacin, folate, choline, and betaine.

2.6. Rice provides minerals

In addition, rice also provides other minerals needed by the body such as iron, zinc, phosphorus, potassium, and calcium. Rice also provides relatively small amounts of minerals such as manganese, selenium, magnesium, and copper.

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2.7. Rice provides fat

Rice is a low-fat food. Fat in rice includes both saturated and trans fats. The fat content in a 196-gram cup of rice is about 3%, with 2% saturated fat and 1% trans fat. Other fatty acids like omega-3 and omega-6 are also present in rice

2.8. Rare compounds in rice

Besides the familiar nutrients mentioned above, rice also contains many other valuable compounds. Specifically, brown rice bran has a lot of ferulic acid, lignans and phytic acid. White rice, on the other hand, contains relatively few compounds and antioxidants.such as manganese, selenium, magnesium, and copper..

3. Nutritional content of red and black rice 

Different  rice types will have different ratios of nutrients. Depending on the purpose of use such as gaining or losing weight, the user will choose the rice type accordingly. 2.8. Rare compounds in rice.

3.1. Red rice

Red rice is a type of rice grown in many Asian countries, the most popular being dragon blood brown rice.  The nutritional value of red rice is opposite to that of white rice. Red rice is rich in minerals such as iron, zinc, trace copper, calcium, and vitamin groups. So if you are looking to lose weight or are following a diet to limit cardiovascular disease, obesity, and blood fat, this will be the right choice for you.

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3.2. Violet glutinous rice

Today, black rice is most interesting not only in Vietnam but also in many countries around the world. Violet glutinous rice is the most popular black rice in Vietnam because it provides a lot of nutrients for the body's growth. Specifically, the protein content in black rice is 37.6%, and the fat is 22.4%. In addition, this rice type contains a large amount of substances such as lysine, iron, zinc, calcium, and vitamins..

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4. Compare the nutritional composition of brown rice and white rice

Currently, many people are tending to choose brown rice to replace white rice in their daily meals. Let's find out the nutritional composition of these two types of rice so that you can find the right rice for your health.

4.1. Distinguish brown rice and white rice

After harvesting from the field, paddy grain is milled to remove the husk, bran, and germ. The finished product we get is a white rice grain. However, the milling process for too long also loses nutrients.

Brown rice is also made from the milling of paddy grains. However, this process only removes the husk but still retains the bran and germ of the rice grain. This helps brown rice get more nutrients than white rice

Phân biệt gạo lứt và gạo trắng

4.2. Differences in the nutritional composition of brown rice and white rice

In terms of starch content, the two types of rice are quite similar. However, because brown rice still has the bran layer, brown rice has more fiber. This helps you to eat brown rice to feel full for a long time, control blood sugar, and prevent diabetes. In addition, the amount of B vitamins in brown rice is also superior, helping to better metabolize protein and fat, improve skin, and the digestive system, and improve the immune system. Minerals like selenium, manganese, and magnesium are also slightly better in brown rice than in white rice. After harvesting from the field, paddy grain is milled to remove the husk, bran, and germ. The finished product we get is a white rice grain. However, the milling process for too long also loses nutrients.

Brown rice is also made from the milling of paddy grains. However, this process only removes the husk but still retains the bran and germ of the rice grain. This helps brown rice get more nutrients than white rice.

Xem thêm thông tin hữu ích: Gạo Lứt Đồ Và Công Nghệ Đồ Gạo Các Món Ăn Ngon Từ Gạo Lứt Đồ Dễ Làm Mà Ăn Không Bị Ngán Cách Làm Nước Gạo Lứt Đồ Giảm Cân Nhanh Rẻ

4.3. Should you eat brown rice or white rice?

Although brown rice has more nutrients than white rice. But we also cannot deny the benefits that white rice brings to health. White rice is especially important for people with kidney stones and people with intestinal problems such as diarrhea, diverticulitis, or after surgery because white rice contains less fiber than brown rice. Besides, white rice is also an ideal food source for pregnant and lactating women because it provides a large amount of mineral folate, which helps to reduce the risk of birth defects, premature birth, and low birth weight.

Nên ăn gạo lứt hay gạo trắng

If you are a bodybuilder or are following a weight-loss diet, brown rice will be the most suitable choice. Thus, whether to eat brown rice or white rice depends on the purpose of its use. In addition, you can combine two types of rice in your daily diet to ensure the best absorption of nutrients by the body.

4.4.  Some notes when using brown rice

To make the most of the nutritional value of brown rice, you should keep a few things in mind. When choosing, it is necessary to choose clean rice, do not wash it too many times because it will reduce its nutritional value. Before cooking, you should soak brown rice in warm water to help quickly soften the rice. Brown rice should be stored in a cool place with low humidity.

In addition, brown rice contains arsenic, a harmful substance found in the bran part of rice. Therefore, when using brown rice regularly, you should choose rice that is clean and has arsenic content below levels which can be harmful to users' health

 

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5. Where to buy cheap and quality rice?

Rice not only brings a lot of nutritional value to health but also is the main raw material for processing many different dishes. Therefore, choosing rice from a reputable brand is quite important.

On the market today,  many places sell and supply rice. However, the quality of rice is often quite poor due to the mixing or use of chemicals,   affecting both the quality of rice and the health of users. To ensure the health and safety of yourself and your family, you need to find yourself a reputable rice supplier. So where to buy quality but cheap rice?

Mua gạo lứt đồ chất lượng giá rẻ ở đâu?

Proud to be one of the major rice suppliers in the country, VuaGao always brings users high-class and quality rice products. With the desire to bring Vietnamese users complete meals, VuongGao commits that our products have the best quality at reasonable prices. For more detailed information and attractive promotions, do not hesitate to contact us immediately!

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