Rice - The Energy Source

Carbohydrates are the fuel the body needs for all its functions even when sleeping. Rice is a complex carbohydrate and so supplies a high proportion of our energy needs. 100g cooked rice provides 590kJ energy. The energy gained from eating rice is released slowly to sustain physical activity - which is why athletes eat this type of food.

Did you know?

• It takes 1260 litres of water to grow 500g rice.

• On cooking, rice swells to three times its original weight.

• The Chinese word for rice is the same as their word for food.

• The Japanese word "gohan" means both rice and complete meal

• The Indonesian word "rijstaffel" (table rice) refers to a table set with rice and savoury dishes - and now included in Holland's culture.

Rice in a healthy diet

Rice has been used for thousands of years and its cultivation has spread around the world. Although not grown in Britain, we eat about 4.4kg of rice per person annually!

Rice is a complex carbohydrate - providing high energy value and slow energy release. It also contains protein used for growth and repair of the body and provide 11% of the Estimated Average Requirement of protein for an adult. Health experts urge us to cut down on fat and fill up with fruit and vegetables and starchy fibre-rich foods like rice.

Rice fits the healthy eating profile as it :-

• contains virtually no fat and no cholesterol

• contains fibre

• contains little natural salt (although often added in cooking)

• is gluten free and so is a useful food for coeliacs

• does not cause allergic reactions

• is a satisfying foods yet contains few calories

• is easily digested -suitable for the very young and elderly

• does not contribute to tooth decay

• is a relatively inexpensive food product and can form the

• basis of a satisfying nutritive low cost meal

An international Food

Rice is grown in every continent of the world except Antarctica and each country has developed its own recipes using it e.g. Paellas in Spain, Risotto's in Italy, the fiery Cajun and Creole dishes from the US and the precisely prepared delicacies of Japan.

Rice is very versatile. It can be served as an accompaniment to a meal, be the basis of a main dish, or served in soups and starters and as a pudding.

Many countries start the day with a rice breakfast such as congee in China and rice porridge in Japan. In fact one of the most popular forms of rice is eaten as breakfast cereals which combined with milk provide a nutritious start to the day - protein, fibre, carbohydrates are enriched with vitamins and minerals.

Manufacturing Rice

Rice is processed and sold in various convenient forms. Although the basic rice product does not need preparation (i.e. no peeling or much cooking time), there are some pre-cooked/prepared products available: frozen, canned, quick or fast cook rice and boil-in-the-bag rice. Not only is rice the basis for many products, it is also used by food manufacturers in numerous ways including baby foods, sausages, stuffing mixers, batters, confectionery, breakfast cereals and pet foods. A proportion of rice flour is blended with wheat flour to extend the life of a loaf of bread by 24 hours.

Stored correctly, rice will keep for a considerable time. It needs to be kept dry to prevent development of bacteria. Before cooking there is little water content. Left-over rice should be cooled quickly, then covered to prevent drying our or absorption of smells/flavours from other foods and kept in a refrigerator for up to 24 hours (temperature less than 5C) or packaged and frozen. Cooked rice, like any other food, is susceptible to bacterial growth if not stored or re-heated correctly.