What is Glutinous Rice?
Multiple variations of rice are eaten all over the world and one such variation is glutinous rice. In spite of its name glutinous rice contains no gluten. Instead; this form of short grain white rice is rich in starch, simple carbohydrates and has a negligibly low fat content. Glutinous rice is extensively processed to remove the husk, bran and germ before being polished and sold for consumption. Glutinous rice is widely eaten all over Asia and when cooked has a distinctively sticky consistency. While low on fat; glutinous rice has little nutritional value when compared to red, brown or even black rice.
Nutrition Facts of Glutinous Rice
Bearing in mind the popularity of glutinous rice as the staple diet in many regions of Asia; it is important to explore the nutritional value of this rice variation. Read further to learn about the nutrition facts of Glutinous Rice:
Macronutrients in Glutinous Rice
A single cup of glutinous rice is known to be composed of 0.3 g of fat, 169 calories, and 3.5 g of protein, 36.7 g of carbohydrate, 9 mg of sodium, 0 cholesterol, little saturated fats and 1.7 g of fiber. These figures are substantiated by the U.S. Department of Agriculture’s National Nutrient Database. Carbohydrates, protein and fat account for the 169 calories in single cup serving of glutinous rice at the rate of 90%, 8% and 2% respectively.
Vitamin Content of Glutinous Rice
A single cup serving of glutinous rice has some nutritional value in terms of vitamin content. This same serving provides the body with 3% of the niacin, Vitamin B-6 and Thiamine, 7% of Pantothenic acid and 2% of the riboflavin supplementation that an adult needs on a daily basis. While glutinous rice is known to contain trace amounts of other vitamins; these vitamins stand out as they are found in relatively large concentrations in glutinous rice; as compared to others. These 5 vitamins present in glutinous rice are known to support health and wellbeing as they are soluble B complex vitamins that play a role in skin health, healthy vision and contribute to red blood cell and hormone production and provide support for metabolic functions and the central nervous system.
Mineral Content in Glutinous Rice
Glutinous rice also has some nutritional value in terms of its mineral content. A single cup serving of glutinous rice is known to supplement an adult with 2% of zinc, 6% of magnesium and phosphorus and 18% of selenium; in terms of the recommended daily supplementation of these minerals. Glutinous rice is also known to consist of comparatively smaller amounts of other minerals. However, these 4 minerals in glutinous rice contribute to health and physical wellbeing by aiding immune, muscle, nerve and thyroid functions, which includes protein and DNA synthesis, the storage of energy, the division of cells, the healing of wounds and the regulation of heart rate and blood pressure. Additionally; these 4 minerals present in glutinous rice contribute to healthy bones and support the oxygenation of red blood cells. The Linus Pauling Institute at Oregon State University and the National Institutes of Health Office of Dietary Supplements corroborate these facts pertaining to the minerals such as zinc, selenium, magnesium and phosphorous that is found in glutinous rice.
Dietary Considerations of Glutinous Rice
Owing to the specified nutritional value of glutinous rice as detailed above; there are some dietary considerations to bear in mind while eating glutinous rice. One must consider the fact that brown and wild rice have significantly more nutritional value in comparison to glutinous rice. Both brown and wild rice offer more dietary fiber supplementation than glutinous rice. Glutinous rice offers 1.7 g of fiber in a single cup serving while wild rice offers 3 g of fiber and brown rice supplements the body with 3.5 g of fiber when eaten in a similar measure. One must note that other forms of partially processed rice, such as brown and wild rice also have more to offer in terms of the recommended daily intake of certain vitamins and minerals when compared to glutinous rice.
One of the key nutritional factors to look out for in glutinous rice is the fact that it is mainly composed of simple carbohydrates that are known to increase cholesterol and blood sugar levels. Hence; daily consumption of glutinous rice can be detrimental for some individuals and increase the risk of conditions, such as cardiac disease or diabetes. The lack of sufficient dietary fibers in glutinous rice sets it apart from partially processed brown, black, red and wild rice, which are mainly composed of complex carbs.
Suggestions for Eating Glutinous Rice
As carbohydrate rich glutinous rice can contribute to certain health problems; it is imperative to exercise some constraint when eating glutinous rice. A daily diet of glutinous rice is not recommended and eating this variation of rice in moderate amounts is a good idea.
Going by the many nutritional facts of glutinous rice; it is easy to see that it is not the healthiest option for rice eaters; however, you can definitely opt for eating this rice once in a while and daily consumption of glutinous rice may not be the best idea with regards to your health.