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.
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.
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.
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