Carolina Rice Nutrition Facts and Health Benefits of This Southern Staple

Carolina Rice Nutrition Facts: An Insight into the Benefits

Carolina rice is a variety of long grain rice that is grown in the Southeastern U.S. Known for its consistent quality and flavor, it has a pleasant aroma and a delicate, slightly chewy texture when cooked. But beyond its versatile uses in a wide array of recipes, Carolina rice also offers some nutritional value.

What is Carolina Rice?

Carolina Gold is a type of long grain rice that dates back to the early 1700s. It has a distinguishing golden color and nutty flavor.

The Carolina Gold rice strain nearly disappeared in the early 20th century due to agricultural diseases and competition. But thanks to preservation efforts in the 1980s, it made a resurgence along with newer Carolina rice hybrids like Charleston Gold.

Today, Carolina rice encompasses many long grain varieties grown specifically in North and South Carolina.

Carolina Rice Cooking Properties

When cooked, Carolina rice yields light, separated and fluffy grains with a slightly chewy bite. The grains carry a subtle floral, buttery and popcorn-like taste.

The consistent size and texture makes Carolina rice an ideal choice for dishes like rice pilaf, salad, risottos and more. It's also commonly served plain as a base for curries, stir frys, seafood and veg.

Nutritional Profile of Carolina Rice

All rice starts as brown rice before milling. The milling process removes the outer bran and inner germ, leaving just the endosperm. This makes rice white in color, with subtle nutrition differences.

Here is how the nutrition data of Carolina white rice compares to brown rice in a 12 cup cooked serving:

Carolina White Rice

• Calories: 103
• Fat: 0.2g
• Carbs: 22g
• Fiber: 0.3g
• Protein: 2.2g
• Thiamine: 2% DV
• Niacin: 5% DV
• Iron: 2% DV
• Magnesium: 3% DV

Carolina Brown Rice

• Calories: 108
• Fat: 1.8g
• Carbs: 22g
• Fiber: 1.8g
• Protein: 2.5g
• Thiamine: 4% DV
• Niacin: 14% DV
• Iron: 4% DV
• Magnesium: 21% DV

While not a significant source of fat, protein or vitamins & minerals, Carolina rice still offers a few nutritional benefits:

Gluten-Free

Rice contains no gluten at all, making Carolina rice safe for gluten intolerant diets.

Low Allergen

Carolina rice is also less likely to cause allergic reactions than many other grains.

High Resistant Starch

Cooked, cooled rice develops resistant starches. These indigestible carbs act like fiber to feed healthy gut bacteria.

Low Sugar

Compared to other popular carbs like bread, pasta and potatoes, Carolina rice supplies less sugar and wont spike blood glucose rapidly.

Hypoallergenic

The hypoallergenic nature of Carolina rice makes it unlikely to cause allergic reactions or irritation.

Health Benefits of Carolina Rice

In moderation as part of varied diet, Carolina rice offers worthwhile wellness advantages:

Supports Digestion

The fiber and resistant starch in Carolina rice promotes digestion and gut health. The easy-to-digest carbs also help prevent issues like gas and bloating that some experience with whole grains.

Helps Manage Blood Sugar

With a relatively lower glycemic index, Carolina rice assists stable blood glucose control compared to refined grains and starchy produce.

Boosts Satiety

Research indicates that the resistant starch in cooked then cooled rice may support enhanced feelings of fullness after eating.

Aids Athletic Performance

The compact yet slowly digesting carbohydrate makeup provides athletes with sustained energy during extended bouts of endurance activity.

Supports Heart Health

Studies associate Carolina rice consumption with decreased LDL "bad" cholesterol levels along with lower cardiovascular disease risk.

Carolina Rice Uses

From side dishes to one-pot meals, Carolina rice serves as a versatile base for all types of savory dishes due its fluffy texture and ability to absorb surrounding flavors.

Everyday Meals

For quick yet satisfying supper sides, top cooked Carolina Gold with sauted veggies, beans, chopped chicken, shrimp or beef plus sauce and spices.

Rice Bowls

Craft nourishing rice bowls by ladling curry, chili or soup over Carolina rice. Add toppings like avocado, cheese, roasted nuts or a fried egg.

Stir Frys

Throw cooked Carolina rice into a wok along with mixed stir fry veggies and proteins. Toss with teriyaki, oyster or pad thai sauce.

Salads

Chilled Carolina rice bulk ups grain salads nicely. Pair with vinaigrette plus pickings like citrus, nuts, herbs and roasted vegetables.

Pilafs

Saut Carolina rice in broth with onion, garlic and spices, then bake until fluffy. Mix in vegetables, legumes, fruit, nuts, poultry or beef.

Stuffed Vegetables

Combine cooked Carolina rice with cheese, veggies and meat. Stuff into tomatoes, peppers, squash or cabbage leaves.

Casseroles

For easy one-pan meals, blend Carolina rice with creamy or cheesy sauces plus produce and lean protein. Top with crust or bread crumbs.

Desserts

Sweeten cooked Carolina rice and fold into puddings. Layer with fruit and top treats like cakes or bars.

Choosing and Preparing Carolina Rice

Look for Carolina rice options like Charleston Gold and Carolina Gold in the rice aisle at well-stocked grocers or online.

Prepare using a rice cooker or stove top. Carolina rice absorbs 2 cups liquid per 1 cup uncooked rice. Bring to a boil, then cover and simmer 18 minutes until tender. Fluff with a fork.

For enhanced texture and starch digestion benefits, cook, chill completely, then reheat Carolina rice.

The Bottom Line

Beyond its culinary versatility, Carolina rice offers worthwhile nutritional value as a low allergen, gluten free whole grain. The resistant starch content supports healthy digestion, blood sugar regulation and cholesterol levels.

Carolina rice makes an excellent foundation for every kind of global cuisine. Work it into your diet through bowls, sides, salads, stir frys and more.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.