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Enriched White Rice and Folate/Iron Intake

Commented on October 10, 2012
Created October 09, 2012 at 4:08 PM

So I eat a serving of white rice regularly as my carb to at least a few meals per week. My other carb sources are basically potatoes and squash. I know that white rice is enriched with vitamins (unless organic). My diet, on average, includes 7-12 oz. of red meat (iron) and 1-2 cups leafy greens (folate) daily.

Keeping in mind that I'm male as well, I wonder if I may be getting too much iron/folate with the amount of enriched rice in my diet. I have a monster of a metabolism (i.e. very fast) and so I don't see cutting out rice altogether as an option. I need my carbs, and I like to vary with the potatoes and squash a little bit.

To specific questons:

1.) Is the synthetic iron/folate in rice even well absorbed by the body?

2.) Is it worth paying a little extra for organic white rice to avoid the enrichment?

3.) Does rinsing enriched rice remove a substantial amount of the enrichment?

I figure the answers might be obvious but was curious to see what others think or have done.

596e8bfdbad43c5c8ac69a4706beda3a

(40)

on October 10, 2012
at 03:06 PM

Cool, thanks. And yes, its folic acid and not folate...

7f8bc7ce5c34aae50408d31812c839b0

(2698)

on October 10, 2012
at 03:59 AM

As I understand it rinsing does remove a substantial amount of the enrichment.

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5 Answers

best answer

0
D41bd7b3d3b962eb0146f471eb632f56

on October 10, 2012
at 04:55 AM

1) Probably not, based on the fact that multivitamins are notorious for not being very bioavailable compared to real food. But fortified food products have actually prevented mass nutrient deficiencies in the general public, so it could be a two step back, one step forward deal.

2) I think organic is always worth a little extra expense, especially in something that cheap anyway. Bag of organic rice here is still cheaper than one organic bell pepper.

3) What the others said.

best answer

0
9c4ba98a3b480408bcf207f558fe659b

(355)

on October 10, 2012
at 05:17 AM

Forget the enriched rice, buy organic (it is cheap in bulk and stores well). I imagine your rice is enriched with folic acid and not folate. A number of threads on this site characterize the difference.

I cook my rice in trotter stock, similar to Mr. Kock.

596e8bfdbad43c5c8ac69a4706beda3a

(40)

on October 10, 2012
at 03:06 PM

Cool, thanks. And yes, its folic acid and not folate...

0
7f8bc7ce5c34aae50408d31812c839b0

(2698)

on October 10, 2012
at 03:59 AM

Trader Joes has an organic Basmati rice that is really good tasting and is NOT enriched.

0
6342765995f9abeac41445d4fee8ca3d

on October 09, 2012
at 05:36 PM

Thai jasmine rice is often not enriched as well as Indian basmati. And perhaps organic California rice as well...

0
A3ff262a2686d79789e09a26013901b3

on October 09, 2012
at 04:33 PM

I always rinse my rice thoroughly until the water runs clear. Not sure if it removes all the enrichment, but it is a start.

7f8bc7ce5c34aae50408d31812c839b0

(2698)

on October 10, 2012
at 03:59 AM

As I understand it rinsing does remove a substantial amount of the enrichment.

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