Want to improve your diet? Just add white or brown rice to your daily meal.
Eating rice can boost diet quality, reduce body weight and improve markers for health, a new study has found.
American researchers analysed the National Health and Nutrition Examination Survey (NHANES) datasets from 2005-2010 and evaluated the association of rice consumption with overall diet quality and key nutrient intakes in a nationally representative sample of 14,386 US adults.
"Our results show that adults who eat rice had diets more consistent with what is recommended in the US Dietary Guidelines, and they showed higher amounts of potassium, magnesium, iron, folate and fibre while eating less saturated fat and added sugars," said lead author Theresa Nicklas of Baylor College of Medicine.
"Eating rice is also associated with eating more servings of fruit, vegetables, meat and beans," she added.
The research builds on two previously published studies that showed the positive contribution of rice to diet quality.
A 2009 observational study using NHANES datasets and Continuing Survey of Food Intakes by Individuals (CSFII), found that rice eaters consumed significantly less fat and saturated fat and consumed more iron, potassium, fibre, meat, vegetables and grains.
A follow-up study in 2010, also using NHANES datasets, included children in the study group and further confirmed that rice consumption was associated with greater intake of a range of healthier foods and nutrients.
The majority of rice consumed is white rice, indicating that rice, when consumed with other foods, such as fruit, vegetables, meat and beans, can provide valuable nutrients and boasts beneficial effects on consumer diets.
In addition to the positive results in cross-sectional studies linking rice consumption with healthier diets, a human clinical trial found that having white or brown rice at a meal increased satiety and feelings of fullness more than a calorically equivalent glucose solution control.
Considering the cross-sectional and clinical findings, both enriched white rice and whole grain brown rice should be recommended as part of a healthy diet, researchers said.
The study was published in the journal Food and Nutrition Sciences.
