Nutritional Tables for Polished Rice

Polished rice, also known as white rice, is a staple food for millions of people around the world. It is a versatile grain that can be cooked and used in various dishes. However, there has been some controversy surrounding its nutritional value. In this article, we will delve into the nutritional tables for polished rice to shed light on its benefits and drawbacks.

Polished rice is a refined grain that has gone through a milling and polishing process, which removes the outer bran and germ layers. While this process makes the rice more aesthetically pleasing, it also strips away some of its nutritional content. The majority of the nutrients, including fiber, vitamins, and minerals, are found in the bran and germ layers.

One cup of cooked polished rice (approximately 158 grams) contains about 205 calories, 4.2 grams of protein, and 44.5 grams of carbohydrates. It is low in fat, with only 0.4 grams per serving. Additionally, polished rice has a low sodium content, making it suitable for those on a low-sodium diet. However, it is important to note that these values may vary slightly depending on the brand and cooking method.

One of the main concerns regarding polished rice is its lack of fiber compared to unpolished rice, also known as brown rice. The milling process removes the fiber-rich bran layer, reducing its fiber content significantly. Fiber is crucial for maintaining a healthy digestive system, preventing constipation, and regulating blood sugar levels. Therefore, individuals who consume predominantly polished rice may need to seek alternative sources of fiber in their diet.

Polished rice also lacks certain vitamins and minerals that can be found in the outer layers of the grain. Brown rice, on the other hand, contains higher amounts of these nutrients. For example, brown rice is a good source of B vitamins, such as thiamin, niacin, and vitamin B6, which are important for energy production and brain function. It also contains minerals like magnesium and manganese, which play a vital role in bone health and metabolism.

To enhance the nutritional value of polished rice, some manufacturers fortify it with vitamins and minerals. This fortified rice is enriched with nutrients such as iron, folic acid, and certain B vitamins. The fortification process aims to compensate for the loss of nutrients during the milling process. However, it is worth noting that not all polished rice is fortified, so it is important to check the product label before making a purchase.

In conclusion, polished rice is a widely consumed staple food, but its nutritional value may not be as high as unpolished rice due to the milling and polishing process. While it remains a good source of carbohydrates and contains minimal fat and sodium, it lacks fiber and certain vitamins and minerals present in the bran and germ layers of the grain. Opting for brown rice or seeking alternative sources of fiber and nutrients can help individuals maintain a balanced and nutritious diet. Ultimately, the choice between polished and unpolished rice depends on personal preferences and dietary needs.