* RICE KNOWLEDGE
* RECIPES
 

 
 
 
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Rice is an excellent food to help keep your body healthy. Rice has the following nutritional benefits:
*Excellent source of carbohydrates
*Good energy source
*Low fat
*Low salt
*No cholesterol
*Low sugar
*No gluten
*No additives
*No preservatives


Rice is an excellent source of carbohydrate and energy
Good nutrition is vital to everyday performance, and eating more carbohydrate rich foods means having more energy. Rice is an excellent source of carbohydrates. Carbohydrates provide energy to fuel working muscles and feeds the brain to enhance concentration.

Carbohydrates are not normally converted to body fat, as they are the body's preferred source of energy. Carbohydrates are broken down to glucose, most of which is used as energy for exercise and as essential fuel for the brain.

Rice is low in fat, salt and has no cholesterol
The Australian Dietary Guidelines recommend we eat plenty of breads and cereals (preferably wholegrain). Rice is an excellent food to include in a balanced diet. It is low in total fat and saturated fat, is cholesterol free, and contains negligible amounts of sodium.

Being low in fat, rice is suitable to include in a diet for those watching their weight. Rice is also cholesterol free, therefore being an excellent food to include in a cholesterol lowering diet. Brown rice contains a small amount of rice bran oil.

Rice is gluten free
Some people are unable to tolerate the proteins found in wheat, barley, rye, oats and triticale. These people choose foods that are gluten free. All rice is gluten free, making rice the essential choice for people with gluten free dietary requirements.

Rice contains no additives or preservatives
Rice contains no additives or preservatives, making it an excellent inclusion in a healthy and balanced diet. Rice also contains resistant starch, which is the starch that reaches the bowel undigested. This encourages the growth of beneficial bacteria, keeping the bowel healthy.

Rice and the Glycaemic Index
Worldwide research has shown that different carbohydrate foods have dramatically different effects on blood sugar levels. The glycaemic index (GI) was developed as a means of ranking foods based on their immediate effect on blood sugar levels. Carbohydrate foods that break down quickly during digestion have the highest GI factors. Carbohydrates which break down slowly, releasing glucose gradually into the bloodstream have low GI factors.
*Source: The Workbook Series – Rice Book © Kondinin Group 2000
*Source: Nutrient Composition of Malaysian Foods

 

Brown

Regular White

Parboiled

Precooked White

 

(Enriched)

(Enriched)

(Enriched)

 

1/2 Cup Cooked
(98 gms)

1/2 Cup Cooked
(79 gms)

1/2 Cup Cooked
(88 gms)

1/2 Cup Cooked
(83 gms)

Water (%)

71.3

54.1

63.4

63.1

Food Energy

108

103

100

81

Total Carbohydrates (gms)

22.4

22.3

21.6

17.5

Dietary Fiber (gms)

1.8

0.3

0.4

0.5

Protein (gms)

2.5

2.1

2.0

1.7

Fat (gms)

0.9

0.2

0.2

0.1

Ash (gms)

0.45

0.32

0.19

0.06

Thiamin (mgs)

0.09

**0.13

**0.22

**0.5

Niacin (mgs)

1.5

**1.2

**1.2

**0.73

Iron (mgs)

0.4

**1.0

**1.0

**0.52

Riboflavin (mgs)

0.02

0.01

0.02

0.04

Vitamin E (mgs)

0.7

0.04

0.04

0.04

Folate (mcgs)

3.9

**45.8

**43.8

**33.8

Calcium (mgs)

10

8

17

7

Phosphorus (mgs)

81

34

37

12

Potassium (mgs)

42

28

32

3

Sodium (mgs)

***

***

***

***
The information in this table was taken from the U.S. Department of Agriculture, Agricultural Research Service, 1998. USDA Nutrient Database for Standard Reference, Release 12 (March, 1998). For more information, please visit the Data Laboratory Home Page.
*Source: http://www.bernas.com.my/health.htm#chart
 
   
Rough Rice
Also known as paddy rice, the rough rice kernels are still encased in an inedible, protective hull, which must be removed.
Rice Hulls
The outer covering or husk layer that encloses the rice kernel. The hulls can be recycled and used in electrical co-generation.
Brown Rice
Paddy that has undergone husking process or the husk has been removed. Husk is the outermost covering of the rice grain that provides protection to the rice caryopsis composed of lemma and palea.
Rice Bran
The outer layer on brown rice and an excellent source of thiamin, niacin, vitamin B-6, iron, phosphorus, magnesium, potassium and fiber.
Milled White Rice
Rice obtained after milling the husked rice which includes removing all or part of the bran and germ from the husked rice. Average length full size kernel shall not be less than 6.50mm, with a length/width ratio not less than 3.0.
Large Broken Rice
Fragment of kernel, the length of which is less than three-quarters but greater than one-half of the average length of the corresponding whole kernel. 
Small Broken Rice
Fragment of kernel, the length of which is less than or equal to one-quarter of the average length of the corresponding whole kernel but which does not pass through a metal sieve with round perforations 1.4 mm in diameter. 
Rice Flour
Produced by milling broken or milled rice. Finely ground rice flour is widely used in infant foods and in noodles. It is not used in bread because it lacks the necessary gluten-forming protein. 
*Source: http://www.bernas.com.my/process.htm