Much maligned these days, rice is actually a wholesome and nutritious grain.

In recent years, many people avoid eating rice because they mistakenly believe that it is low in nutrients and fattening. In fact, rice consists mainly of complex carbohydrates and is low in fat. It's a nutritious and sustaining food which provides starches that give energy, and also protein, minerals such as calcium and iron, and B vitamins. Indeed, millions of people in many parts of the world, have been sustained by rice for centuries.

Rice has the highest protein digestibility and energy digestibility among all the staple foods. Brown rice has more calcium and iron as well as higher protein levels and significantly more of the B vitamins (thiamine, riboflavin, and niacin) than polished rice. However, brown rice is less digestible than polished rice. The aleurone layer and embryo in brown rice contain phytate phosphorus, which seems to interfere with the absorption of calcium, zinc, and iron. Consequently, even though brown rice contains more calcium and iron than milled rice, tests have found that those on a brown rice diet had a poor mineral balance compared with those fed white rice.

A recent study shows that an adult male who eats only polished rice for his entire 2,400 calories per day would get all his RDA (US Recommended Daily Average) requirements of protein and phosphorus, 50 to 75% of the recommended levels of zinc, niacin, iron, magnesium, and pyridoxine and less than 40% of the recommended amount of calcium, thiamine, and riboflavin. When eaten with small amounts of legumes and vegetables, with or without meat, fish or dairy, rice is a nutritious staple food.

Nutrients aside, rice has long been used in natural medicine to treat digestive disorders. It is also believed to relieve mild cases of diarrhoea and constipation.

This article was written by Josephine Huang and was first published in Singapore's Lian He Wan Bao on 1st August 2003. Josephine first discovered her appetite for food recipes and culture when she digested cookbooks as bedtime reading. She is accomplished in both cooking in the kitchen and writing about food. Josephine was previously the Editor for Eat! magazine, and continues to pursue her interests in food through copywriting, editing and food styling.

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