According to recent research published in the October issue of the Journal of the American Dietetic Association (JADA), eating rice helps improve overall diet and potentially reduces the risk for many chronic diseases, including obesity, cardiovascular disease and Type II diabetes. The data suggest that including rice as part of a healthful, balanced diet may be linked to overall healthier eating patterns, which is one of the most important preventive medicine strategies to help solve the nation's healthcare crisis.
The findings, based on data from national food consumption surveys, show that people who eat rice also eat more vegetables, meats, poultry and seafood and fiber, which leads to higher consumption of several key nutrients, including folic acid, potassium and iron that are contained in rice products. Rice eaters also consume less added sugar and less total fat and saturated fat than non-rice eaters.
"We know that rice is the foundation of a healthy diet for much of the world, especially in Asia and the Mediterranean. This study documents for the first time a similar pattern among rice eaters in the U.S. and that they appear to manage their weight better than non-rice consumers," says Helen Jensen Ph.D., the Iowa State University researcher who conducted the study.
This is good news for Americans looking to make a change in their diet because it suggests that adding rice to the diet may promote healthier food choices. Through good nutrition, Americans can help reduce their risks of chronic diseases. Data from the USA Rice Federation show that Americans are enjoying more rice than ever -- per capita consumption of rice is currently 25 pounds per person -- which is three times as much as in the 1970s. At only 10 cents per serving, rice is not only an important option for improving overall health and lowering Americans' risks for chronic diseases, but it's also a smart, affordable choice.
A Closer Look at the Findings:
In order to obtain a representative sample of the U.S. population, the study looked at the National Health and Nutrition Examination Survey (NHANES) and Continuing Survey of Food Intake of Individuals (CSFII) datasets, which included over 35,000 Americans. The data indicate that:
- Over 40% of rice consumers ate diets containing no more than 30% of calories from fat compared to 30% of non-rice consumers
- Compared to non-rice eaters, rice eaters' diets had:
- More grains
- More vegetables
- More fiber
- Less added fat and saturated fat
- Less added sugar
- Rice consumers ate just over a half serving more of vegetables per day and a half serving more of fruit per day
- Rice consumers ate 4.5 grams less fat (1 tsp) per day and 3.3 grams less sugar. (That equals 54 calories per day which could translate to a savings of up to 5.5 pounds that could be avoided due to excess sugar and fat calories consumed over the course of a year.)
The USDA Dietary Guidelines for Americans recommend that calories from carbohydrates make up 45-65% of total daily calories. Including a healthy complex carbohydrate, such as natural whole grain brown and enriched white rice into a balanced diet, can help improve overall health. In fact, a nutritious diet, along with being physically active and avoiding smoking can help save almost one million lives annually in the U.S.(i) A healthy lifestyle is the best prescription for improving our nation's health.
"In light of today's obesity epidemic, the data showing that rice eaters eat less fat and sugar and, as a result, tend to eliminate a lot of calories that they don't need from their diets, is good news for people who are looking to adopt a healthier eating style and maintain a healthy weight," says Julie Upton, MS, RD, CSSD, a registered dietitian and study co-author. "In addition, rice is economical, at only 10 cents per serving, and partners well with heart-healthy foods like vegetables, beans, seafood, nuts and soy foods -- all healthful foods that we encourage individuals to enjoy."
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