Rice is the main source of energy for the body, especially in Asian countries. For Vietnamese people, almost every dish includes rice and rice is almost indispensable in the daily menu. However, rice is rich in starch, so many people worry that eating a lot of rice will cause weight gain. To know the number of calories in rice and balance a suitable nutritional menu, let’s learn with My Auris through the following article.
How many calories are in rice?
Rice is cooked from rice, soft and supple, with a characteristic aroma depending on the type of rice. Rice is the main food, indispensable in daily meals. Rice can be combined with many different dishes from soup, braised dishes, fried dishes, stir-fried dishes, etc. At the same time, some people also like to eat rice without soy sauce or fish sauce. Furthermore, the Western provinces also eat rice with fruits such as bananas, watermelon, mango, etc. People in the highlands often eat rice with avocado.
Rice is a starchy food so it is something that everyone cares about. So what are the calories in rice?
The amount of calories in rice varies depending on the type of rice. Popular today are white rice, brown rice, black rice, burnt rice, etc. Here are the calories in 100g from some popular types of rice that people often eat:
| Type of rice | Amount calories |
| White rice | 130 calories |
| Red brown rice | 111 calories |
| Black brown rice | 124 calories |
| Brown rice brown | 107 calories |
| Brown rice cooked with black beans | 148 calories |
| Brown rice with green beans | 139 calories |
| Brown rice with lotus seeds | 173 calories |
| Scorched rice cooked from white rice | 375 calories |
Besides calories, rich in starch, rice types also contains essential nutrientsnecessary for the body such as: protein, fat, potassium, iron, calcium, fiber,… Above,the amount of calories in rice is different for each type of rice. Therefore, how much you eat depends on your body condition, activity ability, and the type of rice you choose.
According to nutrition experts, the average adult body needs about 2000-2500 calories/day. If divided into 3 meals, each meal will be about 650-750 calories. Therefore, based on the amount of calories per meal, supplement the appropriate amount of rice and other foods. Because the amount of food and the way of cooking also makes the calories different. If your nutrition is balanced and your meals are nutritious throughout the day, you can eat 2-2.5 cups of white rice to provide energy without worrying about gaining weight.
Should I choose to eat brown rice or white rice?
Many people choose to use brown rice instead of white rice for the purpose of weight loss as well as good health. The reason comes fromthe amount of calories in rice that we can see most clearly. 1 cup of brown rice (100g) provides about 111 calories and 1 cup of white rice (100g) provides 130 calories. Lower calorie content helps lose weight more effectively. At the same time, brown rice is rich in fiber, so when eaten, it helps the stomach stay full longer.
Moreover, brown rice is whole grain rice, containing more nutrients, especially vitamins and minerals, than white rice that has been rubbed a lot.
White rice is heavily milled and most of the necessary nutrients, especially vitamins and minerals, are lost quite a lot.
In addition, for people with diabetes or those who need to eat foods with a low GI, it is better to choose brown rice. The GI of brown rice is 56-69 and the GI of white rice is 73.
So choosing to eat brown rice or white rice depends on each person’s health status, needs, preferences and goals.
How to eat rice to lose weight effectively
Rice is the main food and provides the main energy for the body. Therefore, we cannot completely eliminate rice from the menu even though it is rich in starch. Therefore, knowing how to balance and eat rice will help improve health and protect the body without worrying about gaining weight.
Cook rice with beans
One of the ways to eat rice to lose weight that many people use is to cook rice with beans such as black beans, green beans, peanuts, kidney beans, peas, etc. The amount of calories in this rice will not be too high because beans help you feel full for a long time and are rich in nutrients. nutrients and healthy fats. From there, both ensuring nutrition and limiting the amount of rice and snacks ingested into the body.
Eat brown rice instead of white rice
If you need to lose weight, control weight, blood sugar and be good for your health, you can choose brown rice to replace white rice in your daily meals.
Reasonable portion sizes
Balance the amount of rice in each meal to supplement accordingly, avoid the situation overeating, eating too much rice during the day.
Increase more vegetables and meat in meals
Vegetables add a lot of fiber, meat is rich in protein to help the stomach feel full for a long time. From there, it helps you limit adding too much rice to your meals.
Drink water before eating rice
Drinking water 30 minutes before eating rice will help you feel full, thereby reducing the amount of rice you eat.
Chew rice more thoroughly, slower
This is also one of the good principles for the digestive system and weight loss. Chewing rice thoroughly will help the stomach stay full longer, the rice grains will be crushed, helping the digestive system function optimally.
Don’t eat rice late at night
Eat rice in the eveningBeing late is one of the causes of weight gain and increased blood sugar levels. Furthermore, the calories in rice and food are not consumed and accumulate in the body as excess fat, causing weight gain.
Hopefully sharing in the article about calories in rice will help everyone understand the reference number. From there, balance and choose foods in designing a suitable daily menu. Besides, to improve the effectiveness of weight loss and maintain ideal body shape, people must also harmoniously combine diet with exercise regimen and exercise their body every day.
Anh Thy
