With a busier lifestyle, health definitely goes for a toss. While the brain sifts through deadlines and books, it’s the stomach that cries for help. This is exactly where most people intake huge amounts of carbohydrates to satiate themselves. In most Indian households, this carb is given in the form of rice. Not only can overintake of rice result in higher calorie intake because of the naturally higher intensity of calories in rice, but it can also result in unexpected health issues like bloating, weight gain, and more.
In this article, we will be discussing at length how calories in rice can be balanced, and also help you understand how many calories in rice can you can consume to stay healthy. Keep reading to decode.
Understanding the Structure of Rice for Mindful Eating
One of the things that most people usually ignore is the way they consume rice, and in a much bigger manner, they fail to understand the structure of rice before consuming.
You will find that each grain of rice essentially consists of the following components:
Tough hull
The first structure of the rice is the rice hull, which is usually extremely tough. This is also called the husk, and it essentially needs to be removed in order for it to be consumed. Additionally, this is exactly the portion that gives the rice its variants
Bran
The next layer that is under the hull is the bran layer, which, when removed in a particular variety, is essentially the white rice in itself. Additionally, this is the nutritious portion, which is brownish in colour.
Endosperm
Once the hull is removed along with the bran, what will be remaining is the endosperm which is extremely rich in carbohydrates. This is exactly where the calories in rice come from.
Germ
This is the next structure, which is essentially a small kernel. This is a powerhouse of nutrition, which is essentially packed with several B vitamins and also the minerals.
Which is better, Whole Rice or Refined Rice?
If you have been in a dicey situation where understanding the best option for your health is becoming a challenge, then here is what you need to know.
Whole grain essentially refers to the entire grain, and this essentially includes the germ, the fiber bran, and also the endosperm. This is the part that is extremely rich in carbohydrates, and the rough bran skin makes it extremely chewy and takes quite a while to cook.
However, in contrast to the whole grain, refined rice, which is white rice, has had its bran and germ removed, leaving behind fewer nutrients. Although it cooks more quickly and is softer. If you have to understand in this context which is better, then we would say going for the refined rice is what can be helpful for your health.
Which is the Best Type of Rice for Me?
If you are someone who keeps a measure of the 1 bowl rice calories, then this is the section that you need to give a look. Well, there is quite a good variety of rice that comes in the market; however, one thing that distinguishes one from another is their nutritional content.
Here are the different varieties of rice that will help you to understand the calories in rice and also help you make a better decision:
White Rice
This is basically the rice that has its husk, bran, and germ removed. This is the process that essentially causes a reduction in the vitamin and also in the mineral content. In addition to this, it has many fewer nutrients.
Nutritional facts
In white rice or in the calories in rice, 100g is quite huge, with the protein content coming down to 6.6g only. Additionally, you will find that the calcium content in rice is also 9mg, and this is followed by phosphorous that comes at 108mg.
Brown Rice
This is one of the most popular choices in most households today. With the population becoming more diet-conscious, brown rice is offering the perfect balance of calories and satisfaction. While many people today consider the calories in rice to be mostly from white rice.
Brown rice is one of the most wonderful sources fo magnesium, and it also offers a good amount of iron, zinc, and additionally contains much fiber when compared to white rice.
Nutritional facts
With the brown rice, the individuals will be gaining 7.5g and also a decent and balanced amount of carbohydrates, which comes to 76.2g. Overall, the nutritional benefits that come with brown rice are among the most widely accepted by fitness freaks and healthy lifestyle fanatics alike.
Red Rice
This is another one of the types of rice that you might have come across, yet you have not really tasted it, haven’t you? Well, the red rice is different from the other varieties because of the compound anthocyanins present in it, which means that it’s a source of additional nutrients. The fiber content of red rice is much higher. However, the calories in rice are almost similar. Brown and red rice make good options, but red rice is a better bet because of the additional fiber and anthocyanins.
Nutritional facts
One of the most satisfactory parts about the red rice is that it is a great source of protein, which is around 8.89g, and with red rice, you will be getting a good amount of potassium as well. You can get 222mg of potassium in your diet with red rice.
Black Rice
This is another one of the widely popular varieties of rice that you can consider consuming. With the calories in rice being a huge concern today, counting on black rice will never go wrong.
Nutritional facts
If you are considering consuming black rice and also understand the calories in rice, then you need not worry, as the rice comes with a great source of protein, which is 7.84g. In addition to this, you will also be getting a good amount of iron and potassium, which will not only enhance your vision and bones but will also help you in maintaining a good weight.
What Role Does Rice Play in Weight Management?
One of the most crucial questions that is asked by most of the lifestyle cautious people is the role of rice in weight management. This is not only one of the most important questions to be asked but also one of the crucial factors that one must consider before going on a diet.
Rice is a healthy source of carbohydrates when consumed in appropriate portions. Choosing the long grain, high fiber variety can effectively help one manage their weight. Here’s what you need to know additionally:
Nutritional Factor in Rice
Rice contains B vitamins, which are essential for the metabolism of fat. They also aid in preventing bloating.
Higher the Fiber Count, the Better
It’s important to choose a rice variety that is high in fiber count. If you are actively looking to do weight management, then high-fiber brown, red, and black rice can help control portion sizes of the meal and avoid overeating.
Prebiotic Bacteria
Additionally, it also contains prebiotic bacteria, which help in better digestion, absorption, and assimilation of nutrients from the food.
Improvement in Lipid Profile
With the right rice variety choice, the patients, especially those who have thyroid issues, diabetes, and those who suffer from heavy weight, will be able to significantly improve their lipid profile. In addition to that, the intake of rice also helps in the reduction of triglycerides and cholesterol, and improvement in lipid profile.
How much Rice shall I Consume for Healthy Weight?
If you are looking to maintain a healthy weight, then it’s extremely important to consume rice in a minimal yet filling portion. The ideal portion size of rice is 30 grams of raw rice. 1 – 2 servings can easily be incorporated into one’s diet without worrying about the overload of carbohydrates. In addition to this, the amount of rice that one must consume also depends upon the weight, age, and health conditions that they are dealing with.
Which is the Best Rice for Weight Loss?
If you are actively looking to lose weight as one of your resolutions this year, then we would suggest you go with brown rice. Not only is brown rice becoming quite a staple in modern households, but it is also becoming a natural source for people to consider for weight loss.
Brown rice is an intact grain with its bran and germ, making it more nutritious and fiber-rich. This makes one feel satiated for a long period, aids in better digestion, and, in turn, effective weight management. Brown rice is more chewy in texture, which helps control portion sizes of the meal and less consumption of calories. You can also consider the variants of red and brown rice, since they are antioxidants and are also one of the most popular sources of having a medium glycemic index. However, if you are someone who cannot complete your meal without a portion of white rice, then you can take it in moderate amounts and balance it with other fibrous sources, which can be vegetables and pulses.
Conclusion
With adequate calories in rice, one can not only lose weight naturally but also have a balanced approach to eating. That’s all, folks. I hope the article will help you to get all the information you need.
Commonly Asked Questions
Which is the best rice for weight loss?
Brown rice is the best rice for weight loss.
How much protein does red rice have?
It has 8.89g of protein.
Is it healthy to eat rice at night?
Yes, you can eat rice at night, but make sure to balance it with vegetables.
Can I eat red rice for weight loss?
Yes, red rice can be eaten for weight loss.
Can I eat white rice for weight loss?
Yes, it can be taken in moderation.
