Rice as food
Rice is commonly consumed as food around the world. It occurs in long-, medium-, and short-grained types. It is the staple food of over half the world's population.
Hazards associated with rice consumption include arsenic from the soil, and Bacillus cereus which can grow in poorly-stored cooked rice, and cause food poisoning.
Types
The
Independent of grain length and starchiness, rice can also be differentiated by traits such as aroma[7] and pigmentation (red, black). So-called wild rice, which are close cousins of domesticated rice, are not usually included in this classification.
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Rice comes in many shapes, colors, and sizes
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Jumli Marshi rice, unhulled, Nepal
Rice also differs by the processing applied to it. Rice starts as whole seeds with inedible rice hulls; removing the hull by milling produces brown rice. Polishing produces first rice with germ, then white rice. Cooking white rice then drying produces instant rice, though there is a significant degradation in taste and texture. Parboiled rice is different from instant rice: parboiled rice is first part-cooked with the husk before milling.
Rice flour and starch often are used in batters and breadings to increase crispiness.
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Rice processing
A: Rice with chaff
B: Brown rice
C: Rice with germ
D: White rice with bran residue
E: Polished
(1): Chaff
(2): Bran
(3): Bran residue
(4): Cereal germ
(5): Endosperm -
Cooked brown rice, Bhutan
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Cooked white rice
Taste factors
The two main components and determinants of taste in rice are starch and protein.[8][9] 80-90% of the weight of an uncooked rice grain is starch, and 7-10% is protein.[9][10] Other important components of rice include fat, fibers, and minerals, all comprising less than 1% of rice by weight.[11]
The ratio of the two types of starch, linear amylose and branched amylopectin, affects cooked rice texture. Rice is mostly amylopectin, with amylose making up only 0-30% of the total starch.[11][12] Amylopectin chains form double helices with each other and encourage crystallization, which raises the peak viscosity and starch gelatinization ability of cooked rice,[12][13] meaning higher amylopectin content in rice will lead to a stickier cooked product.[14] Gelatinization is also inhibited by protein, and a higher protein content leads to increased hardness of the surface of rice grains.[8][13] Protein and amylose content is determined by the conditions of rice growth. Higher concentrations of fertilizer result in higher protein content,[15][16] and nonoptimal environmental factors such as higher temperature and insufficient water make rice chalkier by decreasing starch levels.[17][18]
Preparation
Rinsing rice before cooking removes much of the
Rice may be soaked to decrease cooking time, conserve fuel, minimize exposure to high temperature, and reduce stickiness. For some varieties, soaking improves the texture of the cooked rice by increasing expansion of the grains. Rice may be soaked for 30 minutes up to several hours.
Brown rice may be soaked in warm water for 20 hours to stimulate
Rice is cooked by boiling or steaming, and absorbs water during cooking. With the absorption method, rice is cooked in a volume of water equal to the volume of dry rice plus any evaporation losses, which is commonly measured with the tip of the finger.[23][24][25][26] With the rapid-boil method, rice may be cooked in a large quantity of water which is drained before serving. Rapid-boil preparation is not desirable with enriched rice, as much of the enrichment additives are lost when the water is discarded. Electric rice cookers, popular in Asia and Latin America, simplify the process of cooking rice. Rice (or any other grain) is sometimes quickly fried in oil or fat before boiling (for example saffron rice or risotto); this makes the cooked rice less sticky, and is a cooking style commonly called pilaf in Iran and Afghanistan or biryani in India and Pakistan.
Dishes
In
Nutrition
Nutritional value per 100 g (3.5 oz) | |
---|---|
Energy | 130 kcal (540 kJ) |
28.1 g | |
Sugars | 0.05 g |
Dietary fiber | 0.4 g |
0.28 g | |
2.69 g | |
Niacin (B3) | 3% 0.4 mg |
Pantothenic acid (B5) | 0% 0 mg |
Vitamin B6 | 5% 0.093 mg |
Folate (B9) | 0% 0 μg |
Minerals | Quantity %DV† |
Calcium | 1% 10 mg |
Iron | 1% 0.2 mg |
Magnesium | 3% 12 mg |
Manganese | 21% 0.472 mg |
Phosphorus | 3% 43 mg |
Potassium | 1% 35 mg |
Sodium | 0% 1 mg |
Zinc | 0% 0.049 mg |
Other constituents | Quantity |
Water | 68.44 g |
†Percentages estimated using US recommendations for adults,[27] except for potassium, which is estimated based on expert recommendation from the National Academies.[28] |
Rice is the staple food of over half the world's population. It is the predominant dietary energy source for 17 countries in Asia and the Pacific, 9 countries in North and South America and 8 countries in Africa. Rice provides 20% of the world's dietary energy supply, while wheat supplies 19% and maize (corn) 5%.[29]
Cooked unenriched long-grain white rice is composed of 68% water, 28%
A detailed analysis of nutrient content of rice suggests that the nutrition value of rice varies based on a number of factors. It depends on the type and strain of rice, such as white, brown, red, and black (or purple) varieties, each having different prevalence across world regions.[31] It also depends on nutrient quality of the soil rice is grown in, whether and how the rice is polished or processed, the manner it is enriched, and how it is prepared before consumption.[32]
A 2018
Rice grown experimentally under elevated carbon dioxide levels, similar to those predicted for the year 2100 as a result of human activity, had less iron, zinc, and protein, as well as lower levels of thiamin, riboflavin, folic acid, and pantothenic acid.[33] The following table shows the nutrient content of rice and other major staple foods in a raw form on a dry weight basis to account for their different water contents.[34]
Staple | Maize (corn)[A] | Rice, white[B] | Wheat[C] | Potatoes[D] | Cassava[E] | Soybeans, green[F] | Sweet potatoes[G] | Yams[Y] | Sorghum[H] | Plantain[Z] | RDA
|
---|---|---|---|---|---|---|---|---|---|---|---|
Water content (%) | 10 | 12 | 13 | 79 | 60 | 68 | 77 | 70 | 9 | 65 | |
Raw grams per 100 g dry weight | 111 | 114 | 115 | 476 | 250 | 313 | 435 | 333 | 110 | 286 | |
Nutrient | |||||||||||
Energy (kJ) | 1698 | 1736 | 1574 | 1533 | 1675 | 1922 | 1565 | 1647 | 1559 | 1460 | 8,368–10,460 |
Protein (g) | 10.4 | 8.1 | 14.5 | 9.5 | 3.5 | 40.6 | 7.0 | 5.0 | 12.4 | 3.7 | 50 |
Fat (g) | 5.3 | 0.8 | 1.8 | 0.4 | 0.7 | 21.6 | 0.2 | 0.6 | 3.6 | 1.1 | 44–77 |
Carbohydrates (g) | 82 | 91 | 82 | 81 | 95 | 34 | 87 | 93 | 82 | 91 | 130 |
Fiber (g) | 8.1 | 1.5 | 14.0 | 10.5 | 4.5 | 13.1 | 13.0 | 13.7 | 6.9 | 6.6 | 30 |
Sugar (g) | 0.7 | 0.1 | 0.5 | 3.7 | 4.3 | 0.0 | 18.2 | 1.7 | 0.0 | 42.9 | minimal |
Minerals | [A] | [B] | [C] | [D] | [E] | [F] | [G] | [Y] | [H] | [Z] | RDA
|
Calcium (mg) | 8 | 32 | 33 | 57 | 40 | 616 | 130 | 57 | 31 | 9 | 1,000 |
Iron (mg) | 3.01 | 0.91 | 3.67 | 3.71 | 0.68 | 11.09 | 2.65 | 1.80 | 4.84 | 1.71 | 8 |
Magnesium (mg) | 141 | 28 | 145 | 110 | 53 | 203 | 109 | 70 | 0 | 106 | 400 |
Phosphorus (mg)
|
233 | 131 | 331 | 271 | 68 | 606 | 204 | 183 | 315 | 97 | 700 |
Potassium (mg) | 319 | 131 | 417 | 2005 | 678 | 1938 | 1465 | 2720 | 385 | 1426 | 4700 |
Sodium (mg) | 39 | 6 | 2 | 29 | 35 | 47 | 239 | 30 | 7 | 11 | 1,500 |
Zinc (mg)
|
2.46 | 1.24 | 3.05 | 1.38 | 0.85 | 3.09 | 1.30 | 0.80 | 0.00 | 0.40 | 11 |
Copper (mg)
|
0.34 | 0.25 | 0.49 | 0.52 | 0.25 | 0.41 | 0.65 | 0.60 | - | 0.23 | 0.9 |
Manganese (mg)
|
0.54 | 1.24 | 4.59 | 0.71 | 0.95 | 1.72 | 1.13 | 1.33 | - | - | 2.3 |
Selenium (μg) | 17.2 | 17.2 | 81.3 | 1.4 | 1.8 | 4.7 | 2.6 | 2.3 | 0.0 | 4.3 | 55 |
Vitamins | [A] | [B] | [C] | [D] | [E] | [F] | [G] | [Y] | [H] | [Z] | RDA
|
Vitamin C (mg) | 0.0 | 0.0 | 0.0 | 93.8 | 51.5 | 90.6 | 10.4 | 57.0 | 0.0 | 52.6 | 90 |
Thiamin (B1) (mg)
|
0.43 | 0.08 | 0.34 | 0.38 | 0.23 | 1.38 | 0.35 | 0.37 | 0.26 | 0.14 | 1.2 |
Riboflavin (B2) (mg) | 0.22 | 0.06 | 0.14 | 0.14 | 0.13 | 0.56 | 0.26 | 0.10 | 0.15 | 0.14 | 1.3 |
Niacin (B3) (mg)
|
4.03 | 1.82 | 6.28 | 5.00 | 2.13 | 5.16 | 2.43 | 1.83 | 3.22 | 1.97 | 16 |
Pantothenic acid (B5) (mg) | 0.47 | 1.15 | 1.09 | 1.43 | 0.28 | 0.47 | 3.48 | 1.03 | - | 0.74 | 5 |
Vitamin B6 (mg) | 0.69 | 0.18 | 0.34 | 1.43 | 0.23 | 0.22 | 0.91 | 0.97 | - | 0.86 | 1.3 |
Folate Total (B9) (μg) | 21 | 9 | 44 | 76 | 68 | 516 | 48 | 77 | 0 | 63 | 400 |
Vitamin A (IU) | 238 | 0 | 10 | 10 | 33 | 563 | 4178 | 460 | 0 | 3220 | 5000 |
Vitamin E, alpha-tocopherol (mg) | 0.54 | 0.13 | 1.16 | 0.05 | 0.48 | 0.00 | 1.13 | 1.30 | 0.00 | 0.40 | 15 |
Vitamin K1 (μg)
|
0.3 | 0.1 | 2.2 | 9.0 | 4.8 | 0.0 | 7.8 | 8.7 | 0.0 | 2.0 | 120 |
Beta-carotene (μg)
|
108 | 0 | 6 | 5 | 20 | 0 | 36996 | 277 | 0 | 1306 | 10500 |
Lutein+zeaxanthin (μg) | 1506 | 0 | 253 | 38 | 0 | 0 | 0 | 0 | 0 | 86 | 6000 |
Fats | [A] | [B] | [C] | [D] | [E] | [F] | [G] | [Y] | [H] | [Z] | RDA
|
Saturated fatty acids (g) | 0.74 | 0.20 | 0.30 | 0.14 | 0.18 | 2.47 | 0.09 | 0.13 | 0.51 | 0.40 | minimal |
Monounsaturated fatty acids (g) | 1.39 | 0.24 | 0.23 | 0.00 | 0.20 | 4.00 | 0.00 | 0.03 | 1.09 | 0.09 | 22–55 |
Polyunsaturated fatty acids (g) | 2.40 | 0.20 | 0.72 | 0.19 | 0.13 | 10.00 | 0.04 | 0.27 | 1.51 | 0.20 | 13–19 |
[A] | [B] | [C] | [D] | [E] | [F] | [G] | [Y] | [H] | [Z] | RDA
|
A raw yellow dent corn
B raw unenriched long-grain white rice
C raw hard red winter wheat
D raw potato with flesh and skin
E raw cassava
F raw green soybeans
G raw sweet potato
H raw sorghum
Y raw yam
Z raw plantains
/* unofficial
Hazards
Arsenic
As arsenic occurs in soil, water, and air, the United States Food and Drug Administration (FDA) monitors the levels of arsenic in foods, particularly in rice products used commonly for infant food.[36] While growing, rice plants tend to absorb arsenic more readily than other food crops, requiring expanded testing by the FDA for possible arsenic-related risks associated with rice consumption in the United States.[36] In April 2016, the FDA proposed a limit of 100 parts per billion (ppb) for inorganic arsenic in infant rice cereal and other foods to minimize exposure of infants to arsenic.[36] For water contamination by arsenic, the United States Environmental Protection Agency has set a lower standard of 10 ppb.[37]
Arsenic is a
Bacillus cereus
Cooked rice can contain
References
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the [Filipino] way of measuring is to put the middle finger in, and add enough water to reach the knuckle
- ISBN 978-1-62414-382-3. Retrieved July 21, 2023.
Insert your index until touching the top of the rice with your fingertip. Add water until the water just reaches the first crease of your finger.
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