Calorie content of rice: table by variety, benefits and harm

Calorie content of rice types

Today, there is such a wide variety of rice varieties on store shelves that it’s dizzying! Among them are basmati, red, steamed white and others.

Calorie content of cereals by type:

Based on the calorie content of different varieties of rice, you can combine a variety of dishes: for example, you can serve fatty fish as a side dish with less high-calorie wild rice, and boiled chicken meat with more high-calorie long-grain rice.

It all depends on the preparation

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The calorie content of dry grain can differ significantly from a dish prepared from rice. The reason is simple: during cooking, cereals absorb water, oil and other substances. That is why the cooking method directly affects the calorie content of the finished dish. Below is a table showing the varieties of rice with different cooking methods:

When adding salt to cereals, during the cooking process, its calorie content becomes higher. So, if the calorie content of white rice boiled in water is 116 kcal per 100 grams, then the calorie content of the same dish with added salt will be about 132 kcal. For other methods of preparing the product, the calorie content of a dish seasoned with salt should be calculated based on the same proportion (approximately +15 kcal per 100 cereals).

Rice with additives

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Rice with the additive is no longer a side dish, but an independent dish. By mixing various ingredients to the cereal, you can eat well and varied every day, while getting dishes of vegetarian, Italian, Oriental, Japanese or Russian cuisine.

When preparing multi-component dishes, the total calorie content of the finished dish will be different than that of products prepared separately. When calculating calorie content, we take into account that about 1-5% of oil is added to rice (from the calculated 100 g) and from 20% for other products. Here is an approximate table of the calorie content of ingredients added to rice cereal, as well as the calorie content of the resulting dishes:

Despite the high caloric content of oil, the number of calories in the finished dish will not be so high.
This is due to the fact that oil is added to rice from 1 to 5%, and other products - from 20%. When calculating the calorie content of additives, the indicator will vary depending on the method of preparation. So, for example, boiled carrots contain 27 kcal, and fried carrots – 76.

Benefits of white rice

The rhythm of modern life and the changing food market force us to choose ingredients for our menu more carefully. We care about the health of our loved ones, we want to maintain our physical fitness, and reduce the risks of heart attacks, which young people are also susceptible to today. In this context, we will consider the use of white polished rice.

For weight loss

How effective is white rice for weight loss? Let us note the main factors that give the right to include rice in the menu of those losing weight: complex carbohydrates quickly fill you up, and the low calorie content helps you stay in shape.

We remember that 100 g of boiled rice contains only about 120 kcal. When creating a menu with a calorie content in the range from 1200 to 1800 kcal, you can include a side dish of rice or vegetable pilaf (150-200 g). But the final calorie content of dishes depends on the method of preparation and all other components. For example, a fried pork chop with a side dish of boiled rice will not help you lose weight. Experts recommend creating nutrition programs, choosing simple and healthy ways to process foods: baking, boiling, steaming.

Important! When preparing the grain (grinding and removing useful shells), white rice loses biologically active substances, which are especially valuable in a sports diet. In fact, it turns into a piece of starch. And to lose weight, it is better to replace it with healthier types of grains - brown or black rice.

Rice is included in several popular diets. However, remember that mono diets have limitations and are not for everyone. A nutritional program based only on boiled rice will give quick results, but the results may be short-lived.

Weight loss with white rice occurs not because of its beneficial properties, but because of the gross limitation of other substances in the diet: fats, protein, vitamins. Such experiments should be abandoned in case of any disturbances in the gastrointestinal tract or increased physical activity. For healthy people, fasting “rice” days and including properly prepared white rice in the diet will bring benefits and visible effects. Especially if you combine nutrition with walking, swimming, yoga or fitness.

For the prevention of diseases of the heart, nervous system, etc.

100 g of rice contains almost 300 mg of potassium, which gives reason to pay attention to the product for everyone who is susceptible to diseases of the cardiovascular system.

In addition to potassium, calcium and iron, which are useful for the functioning of the heart, rice has a unique property: it absorbs excess liquid and salt, which improves the condition of blood vessels, corrects kidney function, and relieves edema.

It is worth noting the positive effect of using rice for diseases of the nervous system: B vitamins, lecithin and tryptophan activate metabolic processes and strengthen the nerves.

The benefits of rice for the prevention of Alzheimer's disease have been proven: the combination of vitamins and amino acids keeps the nervous system in good shape, activates mental activity and slows down the development of senile dementia.

Please note that these benefits are relative. If the choice is between fried potatoes in lard and boiled white rice, then you should choose porridge. In all other cases, the benefits of eating steamed rice, brown or black, will be much higher!

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For the work of the gastrointestinal tract

If you have stomach problems, you should introduce slimy porridges into your diet. One of them is rice. Boiled glutinous rice is useful for people with gastritis or ulcers: the porridge will create a soft membrane on the walls of the esophagus, protecting them from irritation.

In case of poisoning, stomach upset (including infectious diseases), a rice diet will help quickly normalize stools, cleanse the body of toxins, and restore intestinal microflora.

A cup of boiled rice with baked fish or lean meat will not only be a complete meal, but will also help cleanse the intestines. But remember the rules for preparing the product, try to correctly combine ingredients in dishes and not overeat.

Rice dishes

The composition of the dishes no longer includes one or a couple of ingredients, so calculating the calorie content of such dishes is more difficult.

Each housewife has her own secrets and set of ingredients, so we give the approximate calorie content of popular dishes:

Comparing calories

The most popular side dishes among residents of the CIS are boiled white rice, buckwheat and potatoes. Each of these three dishes is healthy and tasty in its own way. Even the cooking time will be approximately the same. The main difference in calorie content of ready-made side dishes:

Rice groats have the highest calorie content, and buckwheat groats have the lowest. Potatoes occupy the middle ground, but they are high in starch. Having set yourself the goal of losing excess weight, you should give preference to buckwheat. Conversely, having decided to make up for the lack of mass, you should eat more rice dishes.

The nutritional value

The calorie content of a product does not provide comprehensive information about its nutritional value. To calculate it, the content of proteins, fats, carbohydrates and other substances in the product must be taken into account. Only by knowing and analyzing all these indicators can you get a clear picture of the usefulness of the product and the need to include it in your diet.

The need to include rice in the human diet is due to the high content of vitamins and microelements, such as:

• Vitamins: B1, B2, B5, B6, B9, E, H, PP;
• Minerals: K, Ca, Mg, Na, Ph, Cl;
• Microelements: Si, Fe, I, Co, Mn, Cu, Mo, Se, F, Cr, Zn.

Rice is especially noteworthy for its high content of silicon (4133% of daily intake in 100 grams), manganese (182% of daily intake in 100 grams), cobalt and copper (about 50% of daily intake in 100 grams).

Ways to eat rice

In dietary nutrition, rice can not only be boiled, but also soaked. To do this, pour a portion of rice into an enamel or ceramic bowl and fill it with cold water. The rice should be soaked for four days. The water must be changed daily. Then the water is drained, and the rice can be eaten without any ingredients. This method of preparation allows you to preserve a maximum of vitamins and minerals in the product.

It is not necessary to use strict rice diets; you can try more gentle ones. There are a lot of options. The main condition for acquiring and maintaining magnificent forms and excellent health is movement!

The benefits and harms of rice

Rice perfectly energizes and provides a long-lasting resource for the functioning of all systems of the human body. A high percentage of vitamins B and PP has a positive effect on digestion, hair and nails. But these are not all the positive properties of cereals:

1. Rice water can coat the walls of the stomach and intestines with a protective film, which makes it an excellent assistant in the fight against stomach and duodenal ulcers .
2. The high fiber content in cereals helps normalize intestinal microflora , reducing the risk of developing diabetes.
3. The low calorie content of boiled rice without additives allows you to safely include it in the diet of those people who closely monitor their weight .
4. Removes toxic substances from the body during intoxication.
5. Rice grains do not contain salts, so they can be eaten by people with kidney and gallbladder diseases .
6. It contains a large amount of insoluble dietary fiber, which acts as a brush in the body, expelling all decay products, and also preventing the occurrence of cancer cells .
7. The cereal contains a small amount of sodium, so people with hypertension can safely use it as food .
8. Rice, especially brown rice, contains a high percentage of neurotransmitters that normalize brain function and prevent the development of Alzheimer's and Parkinson's diseases.
9. Antioxidants contained in cereals reduce cholesterol levels and stabilize the functioning of the nervous system.
10. The product is rich in complex carbohydrates, so it perfectly fights hunger , while leaving you feeling full for a long time.
11. It has a mild diuretic effect and helps remove excess fluid from the body . The urinary and diaphoretic effect of rice broth is also useful in the treatment of pneumonia, influenza and sore throat.
12. Important substances in the product are tryptophan and lecithin. They accelerate metabolic processes in cells, rejuvenate and heal the human body .
13. Rice water helps remove phlegm, so it is recommended to drink for bronchitis and bronchial asthma .

Separately, it is worth noting the additional advantages of eating dishes prepared on the basis of rice cereals:

• reduces stomach acidity;
• improves digestion;
• regulates metabolism;
• cleanses the cardiovascular system and the body as a whole;
• regulates the functioning of the thyroid gland and endocrine system.

Despite the significant list of positive properties, some nutritionists and ordinary people classify rice as harmful foods. About 20 years ago, health workers noticed that China had a high incidence of stomach cancer. This fact was immediately associated with the large volume of rice grain consumed by the Chinese and classified it as a product hazardous to health. Later, scientists conducted a number of additional studies that proved that there is no relationship between cancer diseases and the amount of rice cereal consumed.

Interesting! Rice is considered a hypoallergenic grain and is recommended as one of the first foods for introducing complementary foods to babies. For example, it is recommended to give oat and wheat cereals to children much later.

In the absence of individual intolerance, which is extremely rare, rice cereal is an absolutely safe and edible product for any person. However, here, as elsewhere, moderation is important. The fact is that cereal contains a lot of starch, which can cause decreased intestinal motility and constipation. Systematic constipation, in turn, is fraught with the appearance of bloating, hemorrhoids and heaviness. If you drink water after eating dishes with rice, you can easily avoid such unpleasant moments.

Consumption rate

Important! When choosing a diet, it is worth considering the genetic factor. If your ancestors did not eat rice in large quantities, then you should not base your entire diet solely on this product. It will be enough to eat it 3-4 times a week.

According to Order of the Ministry of Health of the Russian Federation No. 614 dated August 19, 2016 “On approval of recommendations for rational standards of food consumption that meet modern requirements for a healthy diet,” the rate of rice consumption per year per person is 7 kg.

Based on this information, it is easy to calculate that government nutritionists recommend eating 19 grams of rice per day. This measure is too inconvenient, since it is unlikely that anyone will cook in such small portions.

If we translate complex arithmetic into simple everyday language, then the recommendations of the Ministry of Health can be reduced to a simpler formulation. A person, without harm to his health, can consume 1 serving of rice cereal of 150 grams once a week, and in addition to this, add cereal to dishes where it is not the main ingredient, for example, stuffed peppers with meat and rice, hedgehogs, and so on .

Beneficial features

The benefits and harms of white grain are caused by its constituent components. Beneficial properties for the human body:

1. Promotes the removal of fluid from the body and improves metabolism. This is due to the presence of potassium in the cereal, which affects salts in the body.
2. Has enveloping qualities. Rice gluten wraps well around the stomach and esophagus, so it is useful for people who suffer from gastritis or ulcers.
3. Reduces cholesterol levels.
4. Increases brain function and improves a person's concentration.
5. Helps strengthen hair, nails and teeth.
6. Useful for the male population. Due to the production of testosterone (if you eat rice dishes with seafood).
7. Helps you fall asleep, and in less time than a person usually needs.
8. Helps restore the body's strength. The product is part of the diet of athletes.
9. Reduces the possibility of cancer growth. Used in the diet of cancer patients.
10. Promotes good pancreatic activity. This occurs due to the amylase and fiber contained in the cereal.
11. It can be used in the diet of overweight people due to its low calorie content.

Rice porridge has therapeutic properties based on varying degrees of thickness:

1. Liquid. Cooked without seasoning, it improves intestinal permeability and quenches thirst.
2. Medium consistency. This dish is good for those recovering from illness. And promotes the functioning of the gastrointestinal tract.
3. Thick. Used in the fight against diarrhea.

The most useful are considered to be unpolished varieties (wild, black, brown), due to the fact that during processing the shell of the grains is only partially removed.

They contain a high content of useful substances: vitamins, macroelements and fiber.

Brown rice boiled in water contains many nutrients that improve metabolism, therefore, this variety can be eaten by people who have diabetes (regardless of its type). Red rice has a low glycemic index and also contains fiber, which aids digestion and lowers cholesterol.

How to choose the right rice

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The health benefits and taste characteristics of rice dishes directly depend on the quality of the raw materials. The fresher the rice grain, the more beneficial it is for the body, and the more conscientious the manufacturer, the more stages of purification from impurities the product has gone through. A few simple tips will help you avoid mistakes when choosing cereals:

• Attention to packaging

First of all, the packaging must be inspected for integrity: check for signs of opening, re-sticking of the label or resoldering of the packaging seams.

Any packaging must contain information about the manufacturer and date of manufacture.

If the cereal was packaged from a large container, then the consumer packaging must contain data on the date of packaging. It’s a good sign if GOST is on the packaging.

Any packaging must be clean, not torn, without traces of dust and dirt. A careless attitude towards the container can lead to the fact that when opened, all microbes will immediately end up in the product itself and on your kitchen table.

• Looking for impurities

Be sure to shake the bag a couple of times in different planes and inspect it for impurities: grains that differ in color and size, larvae, sand, insects, dry grass, and so on. The presence of impurities of plant origin indicates the dishonesty and low culture of the manufacturer.

If you find traces of the presence of insects, larvae, etc., you should immediately refuse to purchase this product, as it may be hazardous to health. You can report such a product to the store manager or salesperson so that they can immediately remove it from the shelf.

• My years are my wealth

This phrase applies only to basmati, which, when properly stored, only becomes more aromatic and tastier, but it cannot be stored for longer than 18 months. All other varieties of rice lose their consumer properties during storage and become less healthy. Other types of cereals can be stored for 16 to 18 months, so you should carefully pay attention to the production date indicated on the product. Otherwise, it may turn out that a product purchased for future use will turn out to be unsuitable for consumption in a month.

When purchasing rice cereal, you should give preference to trusted manufacturers whose products you have already tried and were satisfied with. If you decide to purchase a new brand, do not rush and treat the whole family to this rice; it is better to first prepare a small portion for testing.

Rice and diet

The low calorie content of rice has led to its frequent use in various diets. Some of them promise to get rid of 10 extra pounds in just one week.

Important! Mono-diets based on eating only one food product can harm the body. Having given preference to this method of normalizing weight, you should additionally nourish the body with multivitamins. Only a doctor will help you create a competent diet after studying your tests and health status.

Rice diet

This diet is monocomponent. The entire diet of someone losing weight consists of this grain, and there are two types of such a diet: soft and hard.

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• When choosing a strict weight loss regimen, pour a glass of rice grain in the evening with two glasses of cold boiled water. Over the course of the morning, the rice swells and becomes soggy, resulting in something like porridge. The resulting portion of porridge should be divided into five doses and you should eat it exclusively all day. It is worth noting separately that you cannot add sugar, salt, pepper, honey and other ingredients to the porridge.
• A milder scheme involves eating rice grains for breakfast, lunch and dinner with various additives.

For breakfast, you can eat rice porridge in water with an apple, orange or grapefruit.
For lunch, boiled rice with stewed mushrooms, stewed carrots or boiled broccoli is suitable. For dinner, you can treat yourself to rice with steamed vegetables, cucumber salad or Greek yogurt. Both diets are considered quite severe, so you should not stick to them for more than five days. These options are perfect for quickly getting yourself in order before an important event, such as a wedding.

Important! When choosing a rice diet, the rate of consumption of clean water per day is at least 2 liters.

Buckwheat-rice diet

Rice and buckwheat complement each other perfectly, since both grains contain a large amount of complementary nutrients. Such a diet is much easier to tolerate than a monocomponent diet, although its effectiveness is no less.

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The buckwheat-rice diet lasts 5 days, the diet of each of which is built on the same principle:

• Breakfast – a couple of fruits;
• Lunch – rice porridge with mixed nuts;
• Afternoon snack – fresh vegetable salad;
• Dinner – boiled buckwheat with boiled chicken breast or steamed fish.

For a snack, you can eat a portion of low-fat cottage cheese without sour cream and without sugar.

Rice and honey diet

This is another strict monocomponent diet, which you should not stick to for longer than 5-7 days. This diet is less dangerous than others, as it contains honey, a storehouse of nutrients.

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Attention! The rice-honey diet is contraindicated for those who are allergic to honey and bee products.

The essence of the diet is that the entire diet consists of two elements:

1. 500 grams of rice porridge, which is eaten in five meals.
2. 250 ml of honey drink with lemon, which is drunk in three doses.

Other products cannot be added.

Geisha diet

When you hear the word “geisha,” your imagination immediately draws an image of a miniature, thin woman, almost transparent and immensely charming. They achieved their chiseled forms by periodically adhering to a certain diet:

• Breakfast – 0.5 liters of green tea with the addition of 50 ml of milk;
• Lunch – 250 grams of boiled brown rice with 0.5 liters of green tea;
• Dinner – 250 grams of boiled brown rice with 0.5 liters of green tea.

Photo source: https://geishaofjapan.com

Such a diet can last from three to seven days without harm to the body. During this time, not only the extra centimeters are lost, but also the skin color improves, fine wrinkles are smoothed out and your well-being improves.

Harm of white rice and contraindications for consumption

Along with its benefits, white polished rice can also cause harm to the body. Let's consider cases in which you should refrain from eating cereals:

• Obesity. For patients with a high degree of obesity, the diet is prepared by specialists. Independent attempts to lose weight using a rice diet can lead to serious hormonal imbalances, change bowel function and aggravate the problem. For this reason, white polished rice is included in the diet of obese patients only in doses recommended by the doctor.
• Problems with the gastrointestinal tract . Constipation cannot be cured with rice. On the contrary, the product's ability to absorb moisture will cause additional problems.
• Atherosclerosis and kidney disease . Excessive consumption of rice leads to the formation of kidney stones and blockage of blood vessels. Therefore, if you have problems with the kidneys and blood vessels, you should limit the consumption of high-calorie polished rice, reducing the portion size and excluding fatty pilafs, paellas, and side dishes with roast sauces from the menu.

Recipes for healthy eating

Beef rolls with bacon in the oven

• 13.9 g Protein
• 9.9 g Fat
• 3.6 g Carbohydrates
• 163.5 kcal

60-80 min.

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conclusions

In the absence of contraindications, rice cereal can be considered a uniquely healthy product.
You should definitely include it in your diet at least once a week, especially since it is recommended by the Russian Ministry of Health. A variety of cooking options: rice with onions and butter, with meat (chicken, beef or pork), pies with rice, lazy cabbage rolls - will make each dish made from this cereal unique and special. The low calorie content of the product allows those who are on a diet to eat it without fear. An additional advantage of cereal is that there are many varieties of it, brought from different parts of the world, so it will not be difficult for every resident of the CIS to choose rice to suit their taste and budget.