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Rice is a staple food worldwide. It is versatile, economical, and enhances your meals. But when it has many health benefits, it is very high in carbohydrates.
Different types of rice can be similar in carb content but vary considerably in nutrients. White rice is at least nutritious as processing it removes fiber, vitamins and minerals.
Read on to learn more about carbs present in rice, health benefits, and best low carb substitute for rice in detail.
Amount of carbs in rice
White Rice
White rice is the most popular type of rice and might be used the most. Processing white rice leads to deficiency of some of its fibers, vitamins and minerals. But some types of white rice are rich in extra nutrients. It is still a popular option across the board.
Total carbs: 53 g (one cup, Short grain, cooked)
wild rice
Although technically it is not rice, it is commonly known as one for practical purposes. Its chewing texture has an earthy,nutty-like taste that many people find attractive. Wild rice is also rich in nutrients and antioxidants.
Total carbs: 35 g (one cup, cooked)
Brown rice
Brown rice is the preferred rice in some health food circles as it is considered more nutritious. Brown rice is a whole grain and contains more fiber than white rice. It is also a great source of magnesium and selenium. It can help reduce the risk of type 2 diabetes, low cholesterol and achieve ideal body weight. Depending on the type, it can taste nut-like, fragrant or sweet.
Total carbs: 52 g (1 cup, long grain cooked rice)
Black rice
It is rich in fiber and contains iron, protein and antioxidants. It is often used in dessert dishes as some types are a little sweet. You can use black rice in a variety of dishes.
Total carbs: 34 g (one cup, cooked)
Red rice
Red rice is another nutritious option that also contains a lot of fiber. Many people enjoy the taste and chewing texture. However, the taste of red rice can be quite complex. You can find its colour and aesthetic enhancement in some dishes.
Total carbs: 45 g (one cup, cooked)
Which rice is better?- Good VS. Bad carbs
As we know, carbs present in white rice are considered “bad carbs’ ‘ because grains are processed, most of their dietary fibres and nutritious ingredients are removed.
Try to get your carbs from whole grain sources such as brown or wild rice, which both contain healthy fiber. It is also important to ensure that you are eating the right amount of carbs every day.
Note:- It is best to get your daily carbs from fibre-rich sources when possible.
White Rice vs. Brown Rice: What is Healthier?
Can I have any rice on a low carb diet?
When you are in ketosis, your body burns ketones using your fat store for energy. Carbohydrates stored in your body prevent this from happening. So, if you are starting a ketogenic diet and trying to get ketosis, you would like to avoid rice.
Rice is the only acceptable addition to your diet if you:
- Are following a cyclic ketogenic diet (CKD).
- No carbs have been taken for the day. In that case, you can have up to 1/2 cup of brown rice (about 22.5 g carbs).
Best Low-carb rice alternatives
Here are some low carb options for rice that are healthy and delicious.
1. Quinoa
Quinoa is a very popular rice alternative. It provides you with twice as much protein as rice. It contains 9 types of amino acids necessary for the body. Despite being low in carbs, quinoa is not only a good alternative to rice, but it is also full of nutrition.
2. Cauliflower
Low carb and low-calorie cabbage is a good alternative to rice. For this, you have to grate the cauliflower well. It looks like rice too.
A half-cup serving of cooked cauliflower contains 13 calories, while a half-cup of rice contains 100 calories. If you want to cut calories, then include cabbage in your diet.
3. Barley
Barley is one of the oldest grains. Apart from America, Russia, Germany, Canada, Ukraine, its production is considerable in India. Its origin is believed to be in Africa and Hordeum vulgare.
Similar to wheat, this grain is rich in nutrition. Barley is also a good source of protein, fiber, zinc and selenium.
Instead of rice, barley can be included in the diet. It contains a small amount of calories, which is helpful in reducing weight.
4. Chopped cabbage
A dish resembling rice from a vegetable can also be made from shredded cabbage. If you also consider rice necessary in food, then you can consume them instead of rice.
Cabbage is a good source of Vitamins C and K. Carbs are also found in very small amounts in it.
Due to its low-calorie intake, it helps in reducing weight and the craving for rice can be reduced. It is also helpful in strengthening bones and regulating blood flow in the body.
5. Shirataki rice
Shirataki rice is a rice variety popular in Asia. It has a lot more carbs than white rice.
This rice contains 97% water and 3% fiber. It is also low in calories and also a good source of a unique fiber called glucomannan. It is made from konjac root, which is originally found only in Asia. It has negligible calories.
Health benefits of Rice
Although carbs in rice are too high to be considered keto-friendly, It does have some health benefits, including:
- Supplies complex carbohydrates, high manganese, magnesium and B vitamins to the body
- Rice is easily digested, so consuming rice in case of diarrhoea and dyspepsia gives relief to the stomach. In case of diarrhoea and dysentery, rice is used with cow’s milk or curd.
- In the problem of urination, drinking water mixed with soda and sugar in the washed rice water ends the problem of urination. Apart from this, it is also used in removing the intoxication of Bhang.
- If there is a problem with migraine, eating rice mixed with honey before sleeping at night is beneficial. By doing this for a week, the problem of headache almost ends.
- Rice water is also used as a contraceptive. If women do not want to use contraceptives, then grind the root of the rice plant in washed rice water and filter it. Drink honey mixed with it. It is a safe contraceptive method.
- Rice water is used in the case of worms in the stomach. For this, rice is roasted and soaked at night, and in the morning its water is drunk. By doing this the worms of the stomach die.
- To fix freckles on the face, rice water is an extremely effective measure. Washing the face daily with rice water or applying it on the face removes freckles.
- Ability to control cholesterol level and reduce the risk of type 2 diabetes.(**)
- Consumption of rice along with beans and lentils supplies protein in the body. Therefore, rice is mostly eaten with lentils or in the form of khichdi.
However, nutrients are found in very small amounts in rice compared to other grains. Therefore, excessive consumption of it does not bring much benefit to your body.
Side effects
- Some people are concerned that arsenic in rice could lead to bladder and lung cancer.
- A 2014 report by the Food and Drug Administration (FDA) concluded that arsenic may be present in brown or white rice, but brown rice is more likely to occur, as it accumulates in bran.
- FDA concludes it may be better for women to avoid rice during pregnancy and avoid rice for children until they are 6
- Sometimes eating rice is also allergic. According to a study, many people also have to face physical problems after eating rice.
- Rice may be damaging for Diabetes patients, so people should not consume too much rice. Apart from this, asthma patients should also avoid rice, as rice is cool in nature, which can give shortness of breath.
READ HERE: Diet plan for diabetes patients
The Bottom line:
As with most things in life, balance and moderation are important. Make a point to pair rice with exceptionally nutritious, healthy foods. Make sure to limit your share to one cup of rice per meal. It can make only one-third or a quarter of your meal.
Ideally, rice should be mixed with vegetables and lean protein. Use it as a side dish or in soup or casserole. Brown rice can help you feel full so you don’t crave more food soon. Also, it can give you the energy you need throughout your day.
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Most cereals, including rice, wheat and oat, are also high in carbs and need to be limited or avoided on a low carb diet.
Both white and brown rice contain mainly carbohydrates and some proteins, which virtually contain no fat or sugar.
Rice is low in fat and is easily digestible, gluten-free cereal which also provides many B vitamins. To lose weight, you need to make calorie deficit by eating fewer calories than you are able to burn on a daily basis
Depending on the size of the serving, rice can be both weight loss-friendly and fattening.
If you are on a 2000-calorie diet, you should aim for 225 to 325 grams of carbs per day. But if you are aiming for rapid weight loss, aim to eat only 50 to 150 grams of carbs every day.
