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Variability of Oxalate in Rice Varieties

Rice is a staple for many worldwide. It comes in different types, each with unique benefits and uses. White, brown, red, and black are popular choices. But what are their oxalate levels?

black rice grains

Oxalate Content in Different Types of Rice


The oxalate content in rice can vary depending on the type. Here’s a brief overview. It includes a table to show the differences in oxalate content among white, brown, red, and black rice.


White Rice


White rice is the most processed form, with the husk, bran, and germ removed. This process reduces its oxalate content. It makes white rice lower in oxalate than whole grains.


Brown Rice


Brown rice is a whole grain, with only the husk removed. It retains the bran and germ, making it higher in nutrients but also higher in oxalates than white rice.


Red Rice


Red rice, similar to brown rice, is a whole grain with a reddish husk. It contains antioxidants and nutrients but also has a moderate oxalate content.


Black Rice


Black rice, also known as forbidden rice, is dark in colour. It contains anthocyanin, making it unique. This rice is a whole grain, rich in nutrients. It has more oxalates than white rice. Despite that, it provides many health benefits.


Table Comparing Oxalate in Different Rice Varieties


Please research and speak to a medical professional before making dietary changes. I have listed the sources I use in the Resource Library. I am not a medical practitioner, just someone trying to raise awareness.



This table shows OHF oxalate levels in various rice types. White rice has the least oxalates, and black rice has the most.


Item

Oxalate Content (mg per serving)

Serving Size

Oxalate Content (mg per 100 g)

Source

Black rice, cooked 30 mins

13

1/2 cup

70

Low

Brown rice, Variety, boiled

6

1/2 cup

90

Low

Quinoa boiled 30 min

44

1/4 cup dry

46

Low

Quinoa, cooked

61

1/2 cup, cooked

90

Moderate

White rice, Variety, Boiled

2

1/2 cup

90

Low

Wild rice, boiled

11

1/2 cup

72

Low


Vegetables to Pair With Rice


To reduce the overall oxalate density of your meals you can pair rice with some of these vegetables:


  • Cucumbers

  • Cauliflower

  • Broccoli

  • Cabbage

  • Peas (green)

  • Red bell peppers

  • Lettuce


Benefits of Rice


There are many reasons to keep rice on the men


  1. Provides Quick Energy

  2. Supports Digestive Health

  3. Low in Sodium

  4. Cholesterol-Free

  5. Contains Essential Nutrients

  6. Gluten-Free Grain

  7. May Help Control Blood Sugar

  8. Versatile and Easy to Digest



Conclusion


When watching oxalate intake, rice type affects how much you eat. White rice has less oxalate, unlike brown, red, or black rice, which have more. It's crucial to balance oxalate and nutrition, especially for health concerns. If you're at risk for kidney stones, seek medical advice.

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