100 g of rice polishings provides 316 calories, making it a calorie-dense food.
Rice polishings are the outer layers of rice kernels that are removed during the milling process. They are a rich source of macronutrients, vitamins, and minerals.
In this article, we'll explore the nutritional benefits and potential health effects of rice polishings, as well as some tips for incorporating them into your diet.
Calories in Rice Polishings
As mentioned earlier, 100 g of rice polishings contains 316 calories. These calories come predominantly from carbohydrates, with 68 grams of total carbs per 100 g serving.
Macronutrient Composition
In addition to carbs, rice polishings contain protein and fat, albeit in smaller amounts. A 100 g serving of rice polishings provides 7 grams of protein and 0.5 grams of fat. The protein in rice polishings is incomplete, meaning it does not contain all of the essential amino acids required for human health.
Vitamins in Rice Polishings
Rice polishings are a good source of several B vitamins, including thiamin, niacin, and vitamin B6. Thiamin is important for energy metabolism and nerve function, while niacin supports cardiovascular health. Vitamin B6 is involved in many enzymatic reactions in the body, including protein metabolism and immune function.
Minerals in Rice Polishings
Rice polishings are rich in minerals, including magnesium, phosphorus, and potassium. Magnesium is essential for bone health and nerve function, while phosphorus is important for energy metabolism and bone health. Potassium is involved in many physiological processes in the body, including fluid balance, muscle contraction, and cardiovascular health.
Fibre Content in Rice Polishings
While rice polishings are not a significant source of dietary fibre, they do contain some. A 100 g serving of rice polishings provides 3 grams of fibre, or about 12% of the daily recommended intake. Fibre is important for digestive health and may help lower cholesterol levels.
Health Benefits of Rice Polishings
Due to their rich nutrient profile, rice polishings may provide several health benefits. For example, the B vitamins in rice polishings may support energy metabolism and cardiovascular health, while the minerals may contribute to bone health and fluid balance. However, more research is needed to fully understand the potential health effects of rice polishings.
Precautions for Consumption
Rice polishings are generally safe for consumption, but there are some precautions to consider. For example, rice polishings may contain higher levels of heavy metals, such as arsenic, than other parts of the rice kernel. Consuming large amounts of rice polishings may also result in excessive caloric intake and contribute to weight gain.
Uses of Rice Polishings
Rice polishings are commonly used as a feed ingredient for livestock. They can also be used as a source of nutrients in human food products, such as baked goods and breakfast cereals.
Storage Instructions
To maximize shelf life, store rice polishings in a cool, dry place in an airtight container. Avoid exposure to moisture, which can cause spoilage and reduce nutrient content.
How to Incorporate Rice Polishings into Your Diet?
Rice polishings can be incorporated into your diet in several ways. For example, they can be added to smoothies or oatmeal for extra nutrition and a nutty flavour. Rice polishings can also be used as a flour substitute in baking or as a topping for salads and stir-fries.
5 FAQ About Rice Polishings
1. What are rice polishings?
Rice polishings are the outer layer of the rice grain that is removed during the milling process.
2. Are rice polishings good for me?
Rice polishings are a good source of fiber, protein, vitamins and minerals, making them a nutritious addition to your diet. However, they are also high in calories, so be mindful of your portion sizes.
3. How can I use rice polishings?
Rice polishings can be added to soups, stews, casseroles, or used in baking to add a nutty flavor and extra nutrition.
4. Can rice polishings be stored?
Yes, rice polishings can be stored in an airtight container in a cool, dry place for up to six months.
5. Are there any health concerns with consuming rice polishings?
Some people may have an allergic reaction to rice polishings, so it is important to check with your doctor before including them in your diet. Additionally, some sources suggest that rice polishings may contain high levels of heavy metals such as arsenic, so it is important to consume them in moderation and from a trusted source.