Manufacturers make many products from rice, including rice flour, rice syrup, rice bran oil, and rice milk. This article looks at the nutrition , health benefits, and risks of white and brown rice. Both white and brown rice contain mainly carbohydrate and some protein, with virtually no fat or sugar. White and brown rice have similar calorie, carbohydrate, protein, and fat content. A gram g serving of white, short-grain, cooked rice contains the following nutrients:.
Most of the carbohydrate in rice is starch. Starch is the most common form of carbohydrate in foods. Starch is made up of long chains of glucose called amylose and amylopectin. Different types of rice have varying amounts of these compounds, which affects the texture of the rice:. The body takes longer to digest high-amylose rice because the amylose slows down starch digestion.
In contrast, the body digests sticky rice very easily. While many people find sticky rice more palatable, quick digestion can lead to unhealthful spikes in blood sugar levels, especially in people with diabetes. Brown rice contains a higher amount of dietary fiber than white rice — 1. During the processing of white rice, the grain loses the bran, or seed coat, which contains most of the fiber. The bran contains mainly insoluble fibers, such as hemicellulose, and virtually no soluble fiber.
Resistant starch increases butyrate in the gut. Butyrate boosts gut health by reducing inflammation , improving gut barrier function, and reducing the risk of colon cancer. Read more about soluble and insoluble fiber here. White rice is refined, polished, and stripped of its bran and germ.
This increases its cooking quality, shelf life, and tastiness, but significantly reduces its nutritional value. That said, manufacturers usually enrich white rice or replace some vitamins after processing. Brown rice is an intact whole grain, containing both the bran and the germ, which are the most nutritious parts of the grain. They contain fiber, vitamins, minerals, and antioxidants. For this reason, brown rice may contain more fiber and nutrients than white rice. Be sure to compare labels when shopping.
Brown rice is better for people with diabetes. You can use cauliflower rice pretty much the same way you'd use regular rice: employ it as a base for stews, stuff it into taco shells, or serve it by itself with a bit of butter and salt. Shirataki rice is made with flour prepared from the root of the konnyaku plant. The miraculous part is that this rice actually only has 10 calories and just one net carb per three ounce serving, according to Eat This Much.
How is this possible? Shirataki rice is composed entirely of soluble fiber, which can aid digestion and help you feel full. Try substituting it for pilaf rice or putting it in a stew instead of barley or brown rice. Broccoli is cauliflower's greener cousin, so it makes sense that broccoli rice is also a great low-carb rice alternative.
According to the USDA, a cup of riced broccoli has about four grams of carbs, and it's easy to make. Simply toss a head of broccoli into a food processor and pulse until the "rice" is the size you desire.
Broccoli rice is wonderful mixed in with saucy vegetables or a stir-fry. You can also add it to soups to bulk them up and increase the fiber content. If you don't already have a spiralizer, you're missing out. Munching on delicate strands of zucchini in place of starchy foods like pasta or rice makes staying low-carb easy and nutritious. A cup of spiralized zucchini will only set you back about four carbs , according to Nutritionix. Though they can be tasty by themselves in a cold dish like salad, you'll definitely want to pair these "zoodles" with a topping like a hearty tomato sauce or some olive oil and salt if you're using them as a substitute for warm rice.
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Carb counts Good vs. Amount of carbs in rice. Good vs. Low-carb rice options. The takeaway. So for the same amount eg: grams noodles will contribute higher calories. But when you ask which one is healthier, then the noodle or rice that you usually consume is more or less the same. Again, the type of the carbohydrate is more important than the intake amount. Noodles that we usually consume are the product of processed flour. If the noodles are not produced from whole grains, then they are the product of refined grains.
Meanwhile, white rice is indeed a refined grain. Therefore, from the types we can conclude that both rice and noodles are products of refined grains. Overconsumption of refined grains can increase the risk of metabolic syndrome. Refined grains can also trigger inflammation in the body that can lead to degenerative diseases such as heart disease, stroke and diabetes.
Glycemic index is a measuring unit used to measure how food can impact blood sugar level. Glycemic index is considered high if it is over 70, moderate if around , and low if below White rice has a glycemic index value of 73, while foods such as noodles and pastas usually fall at a moderate value on the glycemic index. The way you consume these foods also determines how healthy a meal is.
If you consume instant noodles instead of rice along with its side dishes, hoping to cut your calorie intake, you may need to reconsider your choices.
A package of instant noodles can reach up to calories.
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