NUTRITION FACTS FOR GLUTINOUS RICE

COMMENTS

Jun 14, 2011 | By Christine Gray

Photo Credit Dynamic Graphics/Dynamic Graphics Group/Getty Images Glutinous rice, also known as sticky rice, sweet rice or pearl rice, is a form of short-grain rice that has a higher starch content than its medium- or long-grain cousins. Manufacturers remove the husk, bran and germ of the rice grain to produce this sticky white rice that is a staple food in many Asian countries. Glutinous rice is relatively healthy, having an extremely low fat content, but it doesn't offer the nutritive value of brown or wild rice.

MACRONUTRIENTS

A 1-cup serving of cooked glutinous white rice contains 169 calories, 36.7 g of carbohydrate, 3.5 g of protein, 1.7 g of fiber, 0.3 g of fat, 9 mg of sodium, a negligible amount of saturated fat and no cholesterol, according to the U.S. Department of Agriculture's National Nutrient Database. Carbohydrate accounts for roughly 90 percent of the calories, protein for 8 percent and fat for 2 percent.
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VITAMINS
The same serving of rice offers 7 percent of the pantothenic acid; 3 percent of the thiamine, niacin and vitamin B-6; and 2 percent of the riboflavin that the Food and Nutrition Board of the Institute of Medicine

advises adults to consume daily. These five vitamins are water-soluble B-complex vitamins that play vital roles in healthy skin and vision, hormone and red blood cell formation, and central nervous system and metabolic function. Glutinous white rice also contains trace amounts of other vitamins.

MINERALS

A 1-cup serving of glutinous white rice also provides 18 percent of the selenium, 6 percent of the zinc and 2 percent of the magnesium and phosphorus that adults should consume each day. These four essential dietary minerals aid in muscle, nerve, thyroid and immune function; protein and DNA synthesis; wound healing; cell division; energy storage; heart rate and blood pressure regulation; and bone health and red blood cell oxygenation, according to the National Institutes of Heath Office of Dietary Supplements and the Linus Pauling Institute at Oregon State University. Glutinous white rice also contains smaller amounts of other minerals.

CONSIDERATIONS
Glutinous white rice supplies considerably less fiber than other types of rice. While a 1-cup serving of glutinous white rice has only 1.7 g of fiber, similar servings of wild rice and brown rice offer 3 g and 3.5 g, respectively. Wild rice and brown rice also contain significantly higher amounts of essential vitamins and minerals than glutinous white rice does. Despite its name, glutinous white rice does not contain gluten.

SERVING SUGGESTIONS

Avoid using salt to flavor glutinous rice if you are watching your sodium intake. Because of its bland nature, this rice makes a natural filler in soups. Add lightly cooked vegetables to white rice for a healthy side dish, or serve lean meats or plant proteins like tofu over a bed of glutinous rice.

Read more: http://www.livestrong.com/article/332586-nutrition-facts-for-glutinous-rice/#ixzz2993JGjQB

COCONUT MILK NUTRITION INFORMATION

COMMENTS

Nov 28, 2011 | By Bridget Coila

Photo Credit coconut image by Slyadnyev Oleksandr from Fotolia.com

Coconut milk is one of many edible products available from coconuts, along with coconut meat, coconut oil and coconut juice. Coconut milk is defined as the liquid expressed from the meat of the coconut with water added.

CALORIES AND FAT

One cup of coconut milk, approximately 240g of liquid, contains 552 calories, with 479 of those calories coming from fat. The extremely high calorie level and the high level of fat makes coconut milk appropriate only for occasional indulgence. Of the 57g of fat included in coconut milk, 51g are saturated fat, which is 254 percent of the recommended daily allowance of saturated fat. It also contains 626mg of the essential fatty acid omega-6. Reduced fat versions of coconut milk are available in which some of the saturated fat is removed.
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CARBOHYDRATES AND PROTEIN

Coconut milk contains 13g of carbohydrates, with 5g of that being fiber. This is 21 percent of the daily recommended intake of fiber. Protein content comes in at 5g, 11 percent of the recommended daily intake.

MICRONUTRIENTS
Coconut milk is high in iron, with 22 percent of the recommended daily allowance. It also has 110 percent of the daily recommendation of manganese. Coconut milk is also high in magnesium, phosphorus, potassium, copper, selenium, zinc, folate and vitamin C. It also contains vitamin E, vitamin K, thiamin, vitamin B6, niacin, choline, pantothenic acid and calcium.

HEALTH BENEFITS

Coconut milk may help blood cholesterol levels by raising the levels of HDL, the good cholesterol, while not affecting levels of LDL, the bad cholesterol. This change puts cholesterol levels into a better position for protecting heart health.

CONTROVERSY
There is some controversy over whether coconut milk and other coconut products are healthy or unhealthy additions to the diet. The discussion mainly centers around the types of fats in coconut milk. On one side, the high level of saturated fat makes coconut milk seem like something that should be avoided. However, proponents of coconut milk maintain that the type of saturated fat in coconut is different from saturated fats from other sources. Coconut milk contains lauric acid, a medium chain fatty acid, unlike the saturated fat in meat and more like the saturated fat found in human breast milk.

RECOMMENDATIONS
With all of the confusion regarding coconut milk, it's difficult to decide whether to include it in the diet or not. In the ABC article "Coconut: Good fat or bad?" author Bianca Nogrady points out that the National Heart Foundation and American Heart Association both promote recipes containing coconut milk, but that these generally are reduced-fat varieties of coconut milk. Also, individuals from cultures that eat a lot of coconut milk and have healthy heart profiles typically eat a lot of fish, chicken, tofu and vegetables in their coconut-milk recipes, which may be a healthy way of including coconut milk in the diet.
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Read more: http://www.livestrong.com/article/113703-coconut-milk-nutrition-information/#ixzz2993ecnmI

SWEETENED CONDENSED MILK NUTRITION INFORMATION

COMMENTS

Jun 14, 2011 | By Michelle Martin

Photo Credit lemon pie image by Marc Grandmaison from Fotolia.com It's likely no surprise that sweetened condensed milk is dense in calories. After all, it is used as an ingredient in some very rich desserts. However, as far as sweets go, condensed milk has some redeeming qualities, namely, the nutrition that it derives from the milk solids it is made from. The key to enjoying condensed milk as a part of a healthy diet is consuming small, measured portions.

CALORIES
Sweetened condensed milk is a decadent treat, as it contains 62 calories for a mere tablespoon. Condensed milk is high in calories for the reason that its name implies -- it is a dense mixture of milk solids and sugar. People who are dieting should either avoid condensed milk or consume it very judiciously.
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FAT
A 1 tbsp. serving of regular sweetened condensed milk contains almost 2 g of fat, according to the USDA. The fat in condensed milk is primarily saturated fat, which can negatively impact cardiovascular health. It is easy to eat a significant amount of saturated fat when you consume condensed milk if you do not carefully watch portions. Condensed milk is a better choice than cream, however, which contains 5.5 g of fat per tablespoon. You can buy low-fat and fat-free versions of condensed milk if you are watching your fat intake.

PROTEIN AND CARBOHYDRATES

A tablespoon of sweetened condensed milk contains over 10 g of carbohydrates, all of which are sugars. A diet high in refined sugars can lead to weight problems, cardiovascular problems and diabetes, according to a health policy report in "The New England Journal of Medicine." This treat also contains protein, although not very much, with 1 tbsp. containing 1.5 g. Use caution when eating desserts containing condensed milk, as some can contain amounts of sugar that you may deem unacceptable for a weight management or blood sugar control plan.

NUTRIENTS
Not surprisingly, one of the primary nutrients you'll find in condensed milk is calcium -- 54 mg per tablespoon. Condensed milk also contains 36 mg of potassium, 5 mg of magnesium, 56 IU vitamin A and trace amounts of other vitamins and minerals.

Read more: http://www.livestrong.com/article/267787-sweetened-condensed-milk-nutritioninformation/#ixzz2993wg5Te

There are 16 calories in 1 teaspoon of Granulated Sugar. Calorie breakdown: 0% fat, 100% carbs, 0% protein.