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Healthy Eating FactsBack
Rice, in its various forms, plays an important part of a healthy diet. As outlined in the official dietary guidelines for Australian children, teenagers and adults, we are encouraged to "Eat plenty of cereals (including breads, rice pasta and noodles), preferably wholegrain".
The 'Food for Health' guide recommends that Australians of all ages (from age 4 years and upwards) eat at least 4 serves of grain-based foods every day. One cup of cooked rice counts as ‘one serve’ of grain-based food.
Research conducted around the world shows people who eat rice typically have healthier diets and experience better health than non-rice eaters.
One large scale study looked at the dietary practices and disease rates of over 10,000 Chinese men and women. It was found those who consumed a diet rich in plant-based foods such as rice and vegetables and low amounts of animal foods had rates of disease that were many times lower than in Western society.
Another study looked at the dietary and lifestyle practices of people who have the longest life-expectancy in the world. Over six hundred centenarians (people who live to 100 or more) on the Japanese island of Okinawan were examined. It was found the traditional Okinawan diet contains high amounts of rice and other grains, high amounts of vegetables, fruits, legumes (soybeans), very little red meat, but at least 3 servings of fish a week. The researchers concluded these traditional dietary and lifestyle practices have the potential to make a profound difference to the health and wellbeing of its followers.
Research from the US found that rice eaters have healthier diets than non-rice eaters. The study found that consumers who ate half a cup of cooked white or brown rice on the days of the survey had a lower proportion of fat, saturated fat and added sugar in their diet. Rice eaters’ diets were also more likely to include other grains and wholegrains and provide higher amounts of dietary fibre and other important vitamins and minerals such as folic acid, potassium, iron than non-rice eaters. Just another incentive to enjoy rice as part of healthy balanced diet!
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