HOW MUCH FI­BRE IN RICE?

Your choice of rice can have a big im­pact on your fi­bre in­take. HFG di­eti­tian Melissa Meier gets you up-to-date on rice grains.

Healthy Food Guide (Australia) - - CONTENTS -

Your choice of rice can have a big im­pact on your fi­bre in­take. Get up to date on rice grains, with di­eti­tian­ap­proved picks

Easy to cook, eco­nom­i­cal and ver­sa­tile — there are plenty of rea­sons to go with this grain. These days you can even buy pre-cooked pouches and save wash­ing up!

But with over 40,000 va­ri­eties around the world, there’s a big vari­a­tion in nu­tri­tion and fi bre. Here’s what you need to know.

What rice of­fers

Gluten-free and low-FODMAP, rice is a carb that makes a big con­tri­bu­tion to a bal­anced diet. Rice is pri­mar­ily carbs (around 90 per cent), small amounts of pro­tein and vir­tu­ally no fat, de­pend­ing on the type of grain.

Fi­bre in rice varies greatly, based on the level of pro­cess­ing. You need fi­bre for gut health and to keep you reg­u­lar, plus it slows di­ges­tion to help you feel full after a meal. Fi­bre can also lower choles­terol and keep blood glu­cose lev­els sta­ble — im­por­tant for peo­ple with type 2 di­a­betes.

The sug­gested di­etary tar­get (SDT) for fi­bre is 28g for women and 38g for men each day.

To com­pare the fi­bre in brands of rice with the SDTs for women and men, we’ve used (op­po­site) a 125g serve of cooked rice. That’s roughly ²⁄³ cup of brown rice, or about ¾ cup of white rice.

The whole­grain dif­fer­ence

Whole grains like brown rice are full of nu­tri­ents as they con­tain all three lay­ers of the grain. These are:

The outer layer called the bran, which is rich in fi bre, and gives brown rice its nutty taste

The mid­dle layer or en­dosperm, which is full of carbs

The in­ner layer — the germ — brim­ming with mi­cronu­tri­ents like iron and zinc.

By com­par­i­son, re­fined grains like white rice con­tain only the en­dosperm — and are much lower in fi­bre, vi­ta­mins and min­er­als.

Rice hacks

It’s easy to boost the fi bre con­tent of any rice-based dish with grains, nuts and seeds. Chia seeds and quinoa work well in rice sal­ads, while bar­ley and buck­wheat are per­fect when mixed through rice for casseroles or cur­ries. Pair rice with lots of ve­g­ies for ex­tra fi­bre, and bal­ance the meal with a lit­tle lean pro­tein such as fish, chicken or tofu.

Wool­worths Steamed 90 Sec­ond Bas­mati Rice 1.4g fi­bre per 125g ( ½ pouch)

The sug­gested di­etary tar­get (SDT) for fi­bre is 28g for women and 38g for men each day

SunRice Steamed Rice Brown Rice & Quinoa In­fused with Lemon­grass, Chilli & Gar­lic 5.8g fi­bre per 125g ( ½ pouch)

Macro Or­ganic Medium Grain White Rice 0.5g fi­bre per 125g cooked rice

Ri­viana Brown Bas­mati 3.9g fi­bre per 125g cooked rice

Coles Black Rice 2.1g fi­bre per 125g ( ½ pouch)

Sunrice Steamed Rice Brown Whole Grain Rice Quick Cups 5.1g fi­bre per 125g tub

SunRice Steamed Rice 90 Sec­ond Jas­mine Fra­grant White Rice 1.6g fi­bre per 125g ( ½ pouch)

Un­cle Ben’s 90 Sec­ond Brown & Wild Rice 3.1g fi­bre per 125g ( ½ pouch)

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