Is Glutinous Rice Healthier Than the Brown or Wild Rice?

Glutinous rice is also known as sticky rice, pearl rice or sweet rice and is a form of short-grain rice that contains a higher content of starch than its medium- or long-grain cousins. The manufacturers remove the husk, bran and the germ of the rice grain so as to produce this sticky white rice that in fact is a staple food in many Asian countries. It must be noted, that glutinous rice actually does not contain gluten. It in fact is gluten-free. The misleading name just comes from the fact that glutinous rice gets glue-like or sticky when cooked.

Now, why exactly the glutinous rice so sticky? Well! It is because of the starch content present in it. The starch found in this rice has two components; namely, amylase and amylopectin. Medium and long grains rice contain a higher proportion of amylase, while the starch in short grain glutinous rice is almost all amylopectin that contributes to its moist and sticky texture.

Know more about the glutinous rice and the components present in it:

1. Macronutrients:

   One cup serving of cooked glutinous white rice contains 169 calories, 3.5 grams of protein, 36.7 grams of carbohydrates, 1.7 grams of fiber, 0.3 grams of fat, 9 mg of sodium and a negligible amount on saturated fat and consists no cholesterol. Carbohydrate content accounts for around 90% of the calories, protein for 8% and fat for 2%.

2. Vitamins:

   One cup serving of the rice provides 7% of the pantothenic acid, 3% of the thiamine, niacin and Vitamin B6 and 2% of the riboflavin that the is advised for adults to consume regularly, by the Food and Nutrition Board of the Institute of Medicine. These 5 vitamins are water soluble B-complex vitamins that play crucial roles in improving healthy skin and vision, hormone and RBC formation, and central nervous system and metabolism of the body. Glutinous white rice also contains traces of other vitamins.

3. Minerals:

   Talking about the minerals; one cup serving of glutinous white rice provides 18% of the selenium, 6% of the zinc, and 2% of magnesium and phosphorus, that adults must consume regularly. These essential dietary minerals help in muscle, thyroid, nerve and immune function, wound healing, synthesis of protein and DNA synthesis, energy storage, cell division, regulation of heart rate and blood pressure, bone health and RBC oxygenation. Glutinous white rice also contains traces of other minerals in it.

Glutinous rice is comparatively healthy and has an extremely low fat content; however, it does not provide the nutritive value of brown or wild rice.

Glutinous white rice offers considerably less fiber that any other rice types. While, one cup serving of glutinous white rice contains only 1.7 grams of fiber; similar servings of wild rice and brown rice offers 3 grams and 3.5 grams respectively.

Brown rice and wild rice also contain significantly higher amounts of the most essential vitamins and minerals as compared to the glutinous white rice.

It is suggested not to use salt to flavor glutinous rice, in case you are watching your sodium intake. This glutinous rice makes natural filler in soups, because of its bland nature. You can add lightly cooked vegetable to white rice for a healthy side dish or may also serve lean meat along with glutinous rice.

Also Read:

• Rice Water Benefits: Know Its Beauty & Health Secrets
• Brown Rice Vs White Rice: Differences Worth Knowing
• 5 Health Benefits of Jasmine Rice
• Is It OK to Eat Rice with IBS?
• Does Rice Cause Gas?