Rice

What is Rice?

• Rice is a staple grain that is naturally gluten-free and is loaded with carbohydrates. White rice is a fortified grain that is a great source for folic acid and iron, while brown rice is a whole grain that is packed full of fiber, B vitamins, and minerals.

• Rice is an extremely versatile, gluten-free grain, loaded with carbohydrates that can be added to numerous meals all over the world.

• Rice serves as the “R” in the BRAT diet, which is helpful in reducing diarrhea. 

• Rice can come in a variety of shapes, colors, and sizes. Two of the most popular types of rice consumed are: white rice and brown rice.

  • Other types of rice available include:

    • Long grain rice: basmati rice and jasmine rice

    • Arborio rice

    • Wild rice

    • Black rice

    • Sticky rice

Nutrient Breakdown

Rice is a great source of a variety of nutrients. Since brown rice is less processed and contains the bran and germ, it contains fiber, and a few additional minerals like manganese, phosphorus, and selenium, while white rice does not. Generally, both white and brown rice are good sources of:

• Magnesium

• Folate 

• Vitamin B6

• Vitamin B3

• Vitamin B1

• Iron

• Zinc

• Calcium

Notes on enrichment/fortification: some individuals are sensitive to some of the added vitamins, since they are often unmethylated (see: MTHFR Gene Mutation). If this is a concern, unenriched rice is available (just read the labels).

Foods Containing Rice

• Gluten-Free Chicken Fried Rice

• Sushi

• Rice A Roni

• Chicken and Rice

• Mexican Style Rice

Rice Alternatives

If your child doesn’t like rice yet or they are sensitive to it, here are some alternatives that are similar in nutritional value! 

• Quinoa

• Chickpeas

• Cauliflower Rice

• Pasta

• Potatoes

Food Reactions

The body can respond to foods in many different ways including food allergies, food sensitivities, or food intolerances. If you suspect a food reaction, you can either choose to avoid the food or seek food reaction testing. Click here more information on the difference in types of food reactions and testing options. 

DISCLAIMER: Always consult with your pediatrician and/or your Registered Dietitian to help you test for a food reaction or to aid you in making individualized dietary changes.

Rice & Autism in the Research

Gut Microbiome

• In a study completed on patients with functional gastrointestinal disorders, rice was determined to be the best source of carbohydrates. It was determined that the rice was completely absorbed in the small bowel with little gas present after. [1]

• Results from this study support the potential for fiber and phytochemicals from rice bran to promote colon health through a prebiotic function. [4]

• A randomized-controlled trial showed that consumption of 30 grams of rice bran per day decreased Firmicutes: Bacteroidetes ratio and increased short chain fatty acids (propionate and acetate) in stool after 14 days [5]

• One study suggested that soaked purple rice could be a potential functional hypoglycemic ingredient for management of gut health, diabetes, obesity and gut-brain diseases such as memory improvement in elderly. [3]

Rice and Diarrhea

• Rice aids in treating diarrhea, as once it is digested it can absorb water to help stool become firmer and help prevent any further digestive irritation.

• Rice bran (RB) has been proven to prevent diarrhea in a study completed on pigs with human rotavirus (HRV). [7]

Whole Grain Health Benefits 

Brown rice is classified as a whole grain as it still contains its various layers. Whole grains have proven to be effective in lowering the risk for developing chronic illnesses and diseases such as diabetes, heart disease, high blood pressure, obesity, and cancer. [2]

• Research

  [1] Gonlachanvit S. Are rice and spicy diet good for functional gastrointestinal disorders? Journal of Neurogastroenterology and Motility. 2010;16(2):131-138. doi:10.5056/jnm.2010.16.2.131 

   [2] McRae MP. Health Benefits of Dietary Whole Grains: An Umbrella Review of Meta-analyses. J Chiropr Med. 2017;16(1):10-18. doi:10.1016/j.jcm.2016.08.008

  [3] Owolabi IO, Dat-arun P, Takahashi Yupanqui C, Wichienchot S. Gut microbiota metabolism of functional carbohydrates and phenolic compounds from soaked and germinated purple rice. Journal of Functional Foods. 2020;66:103787. doi:10.1016/j.jff.2020.103787 

  [4] Pham T, Teoh K, Savary BJ, Chen M-H, McClung A, Lee S-O. In Vitro Fermentation Patterns of Rice Bran Components by Human Gut Microbiota. Nutrients. 2017; 9(11):1237. https://doi.org/10.3390/nu9111237

  [5] Sheflin AM, Borresen EC, Kirkwood JS, et al. Dietary supplementation with Rice Bran or navy bean alters gut bacterial metabolism in colorectal cancer survivors. Molecular Nutrition & Food Research. 2016;61(1):1500905. doi:10.1002/mnfr.201500905 

  [6] Sun Q, Spiegelman D, van Dam RM, et al. White rice, brown rice, and risk of type 2 diabetes in US men and women [published correction appears in Arch Intern Med. 2010 Sep 13;170(16):1479]. Arch Intern Med. 2010;170(11):961-969. doi:10.1001/archinternmed.2010.109

  [7] Yang, X., Twitchell, E., Li, G. et al. High protective efficacy of rice bran against human rotavirus diarrhea via enhancing probiotic growth, gut barrier function and innate immunity. Sci Rep 5, 15004 (2015). https://doi.org/10.1038/srep15004

Authors

Brittyn Coleman, MS, RDN/LD, CLT

Allison Washington