Rice (Rice) is one of the oldest cereals in the world and people have been cultivating it for at least 5 thousand years. Rice is the staple food for more than half of the world's population, and 90% of the world's rice comes from Asia. There are thousands of types of rice, but depending on the method of processing, it is divided into 2 groups: white and brown rice (integral).
White rice is the most common, although brown rice has more health benefits. Brown rice can be of different shades - reddish, purple or black. In the rest of the article, find out the calories, nutritional values and the impact of rice on health.
Table of nutritional values of white rice per 100 grams
| Proteini (g) | Ugljeni hidrati (g) | Masti (g) | Vlakna (g) | Kalorije (kcal) | |
|---|---|---|---|---|---|
| Men | 131.33 | 108.10 | 83.00 | 30.67 | 1756.00 |
| Women | 111.63 | 94.05 | 70.55 | 26.07 | 1501.00 |
How many calories does rice have?
White rice has 130 calories in a 100 gram serving.
Cooked rice contains a lot of water, so that it makes up practically 70% of its weight. The nutritional value of rice depends on the cooking method. The bran and sprouts contain a high concentration of vitamins and minerals. White rice contains no bran or germ and lacks these essential nutrients.
But there is a possibility to add vitamins to white rice. Be sure to read labels when purchasing, as different brands may add different vitamins.
How much protein does rice have?
Rice has 2.36 grams of protein in a 100 gram serving.
When rice grains are polished to remove the bran and germ layers, white rice is obtained. The bran and germ are full of nutrients, but in most cases, white rice loses them during milling. Additionally, white rice typically lacks the fiber found in brown rice and other whole grains.
If you want to eat grains with a high protein content, you can try cornmeal, quinoa, millet, couscous, oatmeal and buckwheat.
How much fat does rice have?
Rice has 0.18 grams of fat in a 100 gram serving.
There is practically no fat in rice unless you cook it in oil or butter.
If you want to eat foods rich in fat, you can try chia seeds, fish, avocado, nuts, eggs, olives, tofu, yogurt, dark chocolate.
How many carbohydrates does rice have?
Rice has 28.7 grams of carbohydrates in a 100 gram serving.
Rice consists mainly of carbohydrates, which make up about 80% of a serving of dry rice. Most of the carbohydrates in rice are starch. Starch is the most common form of carbohydrates in foods.
Different types of rice have different amounts of starch that affect the texture of the rice. Also, starch affects the time it takes to digest rice.
How much sugar does rice have?
Rice has 0.1 gram of sugar in a 100 gram serving.
Rice is mostly carbohydrate, and the body breaks down carbohydrates into sugar. The sugar then enters the bloodstream and increases blood sugar levels. Although 100 grams of rice has only 0.1 gram of sugar, when it is broken down in the body it becomes sugar.
For this reason, rice is not recommended in large portions for people with diabetes.
How much fiber does rice have?
Rice contains 0.4 grams of fiber in a 100 gram serving.
Brown rice contains a higher amount of dietary fiber than white rice - 1.6 grams per 100 grams. During the processing of white rice, the grain loses the bran, that is, the seed coat that contains most of the fiber.
Bran contains mostly insoluble fiber, such as hemicellulose, and virtually no soluble fiber.
White and brown rice contain different amounts of soluble fiber (resistant starch).
Rice and health
Rice protects against chronic diseases
Brown rice retains the bran layer and as such has protective compounds called flavonoids. These compounds play an important role in protecting against disease.
Numerous studies suggest that including whole grains, such as brown rice, in the diet is associated with a lower risk of diseases such as heart disease, some cancers (pancreatic and stomach cancer), and type 2 diabetes.
Rice increases energy and restores glycogen levels after exercise
Athletes often opt for white rice as a source of energy, especially when they need energy after exercise. This is because processed carbohydrates, such as white rice, are a source of nutrients needed to replenish muscle glycogen after physical exertion.
Rice is gentle on the digestive system
White rice is easy to digest, low in fiber and unlikely to cause stomach upset when properly cooked and served. It can be useful for people suffering from heartburn or nausea, as well as during bouts of diseases such as diverticulitis and Crohn's disease.
Rice is a gluten-free food
Rice is naturally gluten-free, so it is an important source of energy for people with celiac disease or gluten sensitivity. The brown whole grain variety contains fiber that aids digestion. Also, these fibers encourage the development of beneficial intestinal bacteria that are important for health.
Rice and weight loss
The relationship between weight gain and rice intake remains unclear.
When compared to white rice, there is no doubt that brown and red rice are much more nutritious.
The method of cooking and cooling the rice can also increase the amount of resistant starch found in the rice.
This is a starch that slows digestion in the small intestine. That starch also feeds healthy bacteria in the digestive tract. Cooked rice that has been cooled has more resistant starch than rice that has been cooked and not cooled. So, chilled rice will help you feel fuller for longer.
All in all, we can say that weight loss comes down to portion size control, regular exercise, and an overall balanced diet.
