Rice in the diet

the world. Although not grown in Britain, we consume nearly 10 kg of rice per person annually.  Rice appears in many forms – the familiar grain accompanying a dish; as part of a dish such as risotto or paella or a rice pudding; in ready meals and microwaveable packs; as crackers or noodles on the side; in sauces where it is used as a thickener; and increasingly in gluten free foods and foods for infants where it’s non-allergenic properties are particularly prized; and even as a refreshing drink such as rice milk.

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. Health experts urge us to cut down on fat and fill up with fruit and vegetables and starchy fibre-containing foods like rice.

Rice fits the healthy eating profile as it :-

  • contains very little fat and no cholesterol
  • contains fibre - especially brown rice
  • 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 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 satisfying nutritious low cost meals
nutrient table

Content of various nutrients in rice (grammes per 100g of dry rice unless otherwise indicated)