The popularity of low carb diets has led to the demonization of rice due to its high carb count. Rice is, however, very nutritious and if eaten in moderation can be part of a healthy diet. Rice nutrition is an area that needs better examination.
Consider, for example, that it is a staple food in most parts of Asia which is the healthiest continent on earth. In this article we will examine the number of nutrients in one cup (186g) of rice. Read on for important rice nutrition facts that will help you decide whether to include it in your daily diet.
Rice Nutrition And Calorie Content
Rice packs a lot of calories in one serving. One cup of cooked white rice has 242 calories. Compare this with a cup of kidney beans that has 127 calories or one pita bread which has 100 calories. Those dieting tend to prefer consuming other sources of carbohydrates as they have fewer calories per gram.
In order to consume rice on a regular basis you should only consume a small amount of it. The reason why Asians are not fat despite having rice as a staple food is that their portions are very small.
Carbohydrate And Sugar Content
A cup of white rice contains 53g of carbohydrates, little of which is fiber. Rice is classified as a starchy carbohydrate. The low amount of fiber means that rice has a low satiety level and you quickly get hungry after consuming it. After consumption it quickly raises insulin levels in your body making your energy crash and burn. It is quite high on the glycemic index making it a bad choice for those on a low carb diet.
Fats, Proteins, Vitamins, And Minerals
Rice has almost no fat hence it is not a great choice for those following ketogenic diets. Additionally, It only has about 4g of protein in a serving making it a low protein food. Most rice nutrition benefits come from its vitamin and mineral content. Rice contains a significant amount of thiamine, niacin, riboflavin, magnesium, manganese, iron and selenium.
Rice Nutrition Management
Rice is very versatile and can pick up many different flavors and colors. This is why it forms the base of most meals. It is also very cheap and easily available hence has become the staple diet for more than half of the world’s population. Brown rice and wild rice are more nutritious than white rice, thus it’s better to consume them.
Rice is also an important food for those who are gluten intolerant. It is a gluten-free grain and there are many wheat replacement products made from it.
The key to consuming rice is to control your portions. Overeating rice on a regular basis will lead to weight gain. However, limiting your portions to less than a cup allows you to enjoy the benefits of rice nutrition.