In a salute to national rice month, LSU AgCenter nutritionist Dr. Beth Reames says, "Rice is delicious, nutritious, economical, versatile and an energy-rich carbohydrate."
Most U.S. rice is enriched with iron, niacin, thiamin and folic acid. Rice is considered to have one of the highest quality protein profiles compared to other grains. It contains no cholesterol and is practically free of fat and sodium.
Rice is part of the grain group of the food guide. The Dietary Guidelines for Americans from the United States Department of Agriculture and the United States Department of Health and Human Services recommend choosing a diet with most of the calories from the grain group, vegetable group and fruit group. The guidelines recommend eating moderate amounts from the milk group and the meat group.
Reames says several new diet plans are based on the premise that eating fewer carbohydrates will help you lose weight. Eating fewer sweets, which also often contain fat, will reduce calories and help in achieving a healthy weight.
Eliminating specific grain foods, fruits and vegetables, however, runs counter to the food guide recommendations, the LSU AgCenter nutritionist points out. United States Department of Agriculture food intake studies show Americans already eat plenty of protein and fat, but fall short of meeting dietary goals for grains, fruits and vegetables.
Scientific research supports complex carbohydrates as valuable and essential to good health. A joint report released by the World Health Organization and Food and Agriculture Organization reaffirmed the importance of carbohydrates in the diet, noting that a high carbohydrate intake can reduce the risk of obesity and protect against nutrition-related diseases.
Reames says the best way to achieve and maintain a healthy weight is to eat a variety of foods from the food guide in moderation and stay physically active.
In countries such as Japan and Southeast Asia, where the major food staple is white rice and more than 70 percent of the daily calories come from carbohydrates, few are overweight or have cardiovascular disease, cancer and other afflictions prevalent in the West.
Acording to studies, when these people immigrate to the United States and begin consuming the Western diet, they often begin to reflect the health and diet problems of this country.
Louisiana is one of the major rice-producing states, along with Arkansas, California, Texas, Mississippi and Missouri. Rice has been grown in the United States for more than 300 years. The United States produces long, medium and short grain rice, as well as specialty and aromatic varieties.
Rice consumption has been increasing in the United States for the past two decades, standing at about 26.5 pounds per year.
American-grown rice is a clean product that does not need washing or rinsing before or after cooking. Rinsing rice, or cooking rice in excess water and draining, results in loss of enrichment and other water-soluble vitamins, Reames says. For best results, always follow package directions.
The nutritionist also suggests contacting an extension agent in your parish LSU AgCenter office to learn more about the nutritional value of rice.