What is Whole Grain Rice?

Whole grain rice is a type of rice that has not been refined, meaning that it still contains the bran and germ. This makes whole grain rice a more nutritious option than white rice, which has been milled to remove these nutrient-rich parts of the grain.

Nutritional Value of Whole Grain Rice

Whole grain rice is a good source of several essential nutrients, including:

  • Fiber: Whole grain rice is a good source of fiber, which is important for digestive health. Fiber helps to keep you feeling full and satisfied, and it can help to lower cholesterol levels and improve blood sugar control.
  • Protein: Whole grain rice is a good source of protein, which is essential for building and repairing tissues.
  • Vitamins and minerals: Whole grain rice is a good source of several vitamins and minerals, including niacin, vitamin B6, magnesium, and manganese.

Health Benefits of Whole Grain Rice

Whole grain rice has been linked with a number of health benefits, including:

  • Weight management: Whole grain rice is a low-calorie and low-fat food, which can help to support weight management. The fiber in whole grain rice can help to keep you feeling full and satisfied, and it can help to regulate blood sugar levels, which can help to prevent cravings.
  • Improved blood sugar control: Whole grain rice has a low glycemic index, which means that it releases sugar into the bloodstream slowly. This can help to improve blood sugar control and reduce the risk of type 2 diabetes.
  • Reduced risk of heart disease and stroke: Whole grain rice is a good source of fiber, which can help to lower cholesterol levels and improve blood flow. This can help to reduce the risk of heart disease and stroke.

How to Cook Whole Grain Rice

Whole grain rice can be cooked in a variety of ways. The most common method is to boil it in water. To cook whole grain rice, rinse the rice in a fine mesh strainer to remove any dirt or debris. Then, add the rice to a pot of boiling water and cook according to the package directions. Once the rice is cooked, drain any excess water and fluff the rice with a fork.

Tips for Eating More Whole Grain Rice

Here are a few tips for eating more whole grain rice:

  • Choose whole grain rice over white rice whenever possible.
  • Add whole grain rice to soups, stews, and casseroles.
  • Use whole grain rice as a side dish for grilled or baked meats and fish.
  • Make a whole grain rice salad with your favorite vegetables and dressing.
  • Experiment with different varieties of whole grain rice, such as brown rice, black rice, and red rice.

How many calories are in Whole Grain Rice?

Each 0.5 cup of Whole Grain Rice contains 109 calories.

Whole Grain Rice Nutritional Information

Nutrient Amount per 0.5 cup (98g)
Calories 109 Calories
Protein 2.3g
Fat 0.8g
Saturated Fat 0.2g
Cholesterol 0mg
Carbohydrates 23g
Dietary Fiber 1.8g
Sugar g
Sodium 0.001mg
Potassium 0.077mg
Calcium 0.0098mg
Iron 0.0005mg