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The carbohydrate content of rice varieties such as brown rice, white rice and wild rice is very different. Understanding the amount of carbs in rice will help users adjust their diet to suit their health and condition.
1. The amount of carbs in rice types
1.1 Brown rice
In 163g of brown rice, total carbs are 52g. This is a popular type of rice because it is nutritious for health. Brown rice is a whole grain that has more fiber than white rice. It is also a good source of magnesium and selenium.
Is brown rice fat? According to studies, brown rice can reduce the risk of type 2 diabetes, lower cholesterol and bring about an ideal body weight. Depending on different varieties of rice, brown rice can be fragrant or sweet and fatty.
Gạo lứt có hàm lượng chất xơ cao và có tác dụng giảm cân
1.2 White rice
In 163g of white rice, total carbs are 53g. This is the most commonly used type of rice. However, the process of milling and processing white rice has lost some of the fiber, vitamins and minerals contained in it. To compensate for the loss of nutrients, some types of white rice have been fortified with nutrients. And this is still a popular food all over the world.
1.3 Wild rice
In 163g of wild rice, there are only 35g of carbs. Wild rice is actually the grain of 4 different types of grass. It is considered rice, which is rich in nutrients and antioxidants.
1.4 Black rice
In 163g of black rice, there are only 34g of carbs. This type of rice may turn purple after being cooked. Rice is rich in fiber, iron, protein and antioxidants. It is often used in desserts because some types of black rice have a slightly sweet taste.
Gạo đen có hàm lượng carb thấp
1.5 Red Rice
In 163g red rice has a total carbs of 45g. This is also a type of rice that has a lot of fiber and is quite flexible when eaten. The color of rice adds aesthetic appeal to some dishes.
2. How much carbs should be consumed?
Use carbs from whole grain sources like brown rice or wild rice because they both contain healthy fiber. It is important for users to ensure that they are eating the correct amount of daily recommended carbs. Each person should consume 225 - 325g of carbohydrates per day. Carbs account for about 45 - 65% of total daily calories, and should be eaten evenly throughout the day.
Nên ăn gạo lứt thay thế cho gạo trắng để tốt cho sức khỏe
3. What food can be replaced with rice with less carbs?
If you like to eat rice but want to consume foods with less carbs, you can use broccoli, bok choy or use a preparation from yams - shirataki noodles. Users can also make their own dishes from rice combined with other foods to consume less carbs.
Attention should be paid to balance and moderation in meals. Should combine rice with nutritious, healthy foods. It is best to combine rice with vegetables and lean protein. Rice can also be used as a side dish or added to soups and casseroles.
Users can choose brown rice to feel fuller for longer, without cravings too soon. Besides, brown rice can also provide the necessary amount of energy for all activities throughout the day.
Types of rice vary in carbs and nutrients. White rice has the least nutrients because the processing has removed much of the fiber, vitamins and minerals. When choosing rice as the main food, it should be combined with other foods to balance nutrition and protect health in the best way.
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Reference source: healthline.com
