Rice 101
Rice Types
Rice History
Rice Products
Healthy Diet
Gluten Free
Brown Rice
Dairy Alternative
How It's Made

Nature’s Perfect Whole Food

Make Rice Part of your Healthy Diet

Did you know that Canada’s Food Guide to Healthy Eating recommends 3-7 servings of grain products per day? Rice is an excellent addition to any well-balanced, healthy diet.

One cup (250 mL) of cooked white rice provides 2 servings of grain. The Canadian diet should provide 55% of energy as carbohydrates, including cereal, breads, other grain products, fruits, and vegetables. Whole grain brown rice is a great way to increase fibre and nutrition in your diet. Try mixing up your meals today but incorporating or substituting white rice with brown. Taste the difference!

White Rice

White rice is fat- and sodium-free, and contains only 103 calories per ½ cup serving. White rice is a source of the following:

  • Niacin
  • Pantothenic acid (B5)
  • Phosphorus
  • Magnesium
  • Vitamin B6
  • Zinc

Brown Rice

Low in fat and sodium-free, brown rice Contains only 108 calories per ½ cup serving. Brown rice contains the same nutritional elements as white rice, but is also an excellent source of the following:

  • Dietary fibre
  • Thiamine
  • Iron

Rice Bran

Rice bran can be used in baking (muffins) as a replacement for either wheat or oat bran. It can also be used as filler (meatloaf, meatballs) because it acts as a binder. This is also a useful ingredient for creating baked goods for those who are intolerant of gluten.

High in dietary fibre and sodium-free, rice bran contains the same nutritional elements as white and brown rice but is an additional source of the following:

  • Vitamin E
  • Folacin
  • Zinc
  • Potassium

Recipes

Apple Pilau

Apple Pilau

A vegetarian diet calls for meals with ingredients that make up for lost proteins found in meats. Protein packed cashews provide added substance to this Indian inspired dish fortified with U.S. basmati rice and apples. Continue Reading

Sky High Chicken and Vegetable Pie

Sky High Chicken and Vegetable Pie

Canada's Guide to Healthy Eating translates the science of eating well into a practical pattern of food choices that meets nutrient needs, promotes health and minimizes the risk of chronic diseases. This savoury pie recipe makes getting the recommended meats, dairy products, vegetables and grains easy by cleverly including all food groups in a rice crust. Continue Reading