Is white rice REALLy that bad for you?? I feel like all it takes is one expert telling us, eat brown rice instead of white rice and we automatically shun the white rice and exile it forever. I kept thinking to myself…if white rice is so bad why does Asia still serve it as a main source of their diet? Asia seems to have pretty healthy people as a whole. So, I looked it up and here is what I found…
White rice is a good calorie source; 1 cup of cooked white instant rice contains around 165 calories, while unenriched parboiled white rice contains 205 calories in 1 cup and brown rice contains 216 calories in 1 cup. Rice also serves as a good protein source. The difference in the protein content between brown rice and instant white rice is 5 g for brown rice and 3.3 g for instant white rice; non-instant white rice contains about 4 g of protein per serving. Brown rice contains slightly more fat, 1.7 g compared to 0.2 g in instant white rice. Most of the calories in rice come from carbohydrate; brown rice and most non-instant white rice have around 44 g of carbohydrate per serving while instant white rice has 35 g.
This doesn’t seem too alarming to me. How about you? In fact the first sentence tells us rice is a good calorie source. Cali and Ava eat like birds over here in our house, so any nutritional food promising larger amount of calories is a good thing in my book. And once again, we are able to get some added protein into the girls’ diets as well. You can find more info about the benefits of a protein rich diet here.
So there it is. White rice doesn’t seem so bad anymore. If I am considering my own diet, maybe I wouldn’t be eating rice every night before bed, but for the girls I don’t think some white rice here and there would pose any danger. Plus, they really enjoyed this recipe of Coconut Lime Rice. Try it out and see for yourself what you think!
- 1 cup rice
- 2 cups water
- 1 tablespoon coconut oil
- ⅓ cup red onion, diced small
- Zest of 1 lime
- Juice of 1 lime
- 2 teaspoon sugar
- 1 teaspoon salt
- Rinse rice under warm water until the water runs clear. Water will be merky for at least a good minute. Once the water runs clear, leave the rice soaking in a bowl filled with warm water while you begin the cooking process.
- Place a small pot over medium heat. Heat the coconut oil until melted, add the diced red onion. Turn the heat to medium low and cook onion for 3 minutes, stirring occasionally.
- Add the salt, sugar, and rice. Turn the heat back to medium and let cook for 2 minutes. Stirring occasionally.
- Add water, lime zest, and lime juice. Give one good stir. Bring to a boil, place lid over the pot, and turn heat to low. Simmer for 20 minutes. Immediately take off the heat and let sit for 5-10 minutes. DO NOT lift the lid.
- When ready to eat, fluff with a fork and serve.