How many carbs in white and brown rice?

carbohydrates in rice
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How many carbs in rice

Today, we are going to deal with the number of carbohydrates in rice. Rice considered being the whole grain-rich in carbohydrates. Therefore, a nutritionist or dietitian advises overweight people who want to lose weight or get a healthy weight to reduce the quantities of carbohydrates consumed, on top of which; is rice. So, come with us through the following article to get to know the nutritional value of the different types of rice since there are varieties of rice, and because each type differs in calories and nutrition facts from the rest of the species.

Before starting, let’s have a look at carbohydrates.
Carbohydrates are foods that the body converts into glucose, which is the main source of energy for the body. There are two types of carbohydrates; simple carbohydrates and complex carbohydrates.
-Simple or refined carbohydrates: consist of the sugar found in fruits and vegetables.
-Complex carbohydrates: They are the starches found in whole grains and their derivatives such as wheat, wheat bread, white bread, rice and pasta, and in fruits or vegetables of starchy texture.

1.The importance of carbohydrates in the body

– Hydrocarbons have many benefits for the human body, and the most important of these benefits is that it is the main energy source for the body. The body breaks down starch molecules and turns them into glucose, providing the body with the energy needed for it. Complex carbohydrates are best as they increase the feeling of satiety because they need more time for digestion.

– Carbohydrates are indispensable to the health of the brain, as it depends entirely on them to obtain its energy because the brain cannot utilize the energy resulting from the digestion of proteins or fibers.

– Carbohydrates are also important for a healthy digestive system, as they work to reduce constipation and bloating and reduce colon symptoms.

Let’s move now to our subject, which is the carbohydrates in rice.

2. The number of carbohydrates in rice

Rice consists mainly of carbohydrates, reaching 90% of its total dry weight, and constitutes 87% of rice calories, the majority of which are in the form of starch, which is built from long chains of glucose to form amylose and Amylopectin, which have different properties. They can determine the consistency of rice after being cooked as well as easily digested.

3. The number of carbohydrates according to the type of rice

In order to determine the number of carbohydrates for different types of rice, we follow the following points:

White rice: It contains 53 grams of carbs in one cup of short cooked kernels. It is worth noting that white rice is being processed, and thus it loses fiber, vitamins, and minerals contained in it. Still, nevertheless, it is considered the most popular and most used among the different types of rice.

Brown rice: It contains 52 grams of carbohydrates in one cup of a long-cooked bean, and its taste can be nutty, aromatic, or sweet depending on its type. Brown rice is considered nutritious; it is a whole grain and rich in fiber content, in addition to a large quantity of magnesium and selenium.

Wild rice: it contains 35 grams in one cup of cooked rice. It is important to note that wild rice is one a type of rice, but in reality, it is not so; it is a grain of a kind of grass, which is rich in nutrients and antioxidants.

Black Rice: it contains 34 grams in one cup of cooked rice, and provides fiber, protein, iron, and antioxidants.

Asian rice: or what is called red rice, and contains 45 grams in one cup of cooked rice, which is also a nutritious option

Jasmine rice: Jasmine rice is the commercial name for Thai rice, and there are many rice recipes, especially Thai, that cannot be complete without this type of rice. Jasmine rice also has a very distinctive property, which is about its grains that are less likely to stick to each other, such as many types of Indian basmati rice, which makes the method of cooking Thai white rice or jasmine rice a little different from ordinary rice.

4. The difference between good and bad carbohydrates

4.1 Complex carbohydrates

Complex carbohydrates are a good type, as they contain long chains of sugar molecules, and therefore the body takes longer to dissolute and use them. And some of the foods that contain complex carbohydrates are; legumes, starchy vegetables, and whole grains such as brown rice And wild rice.

4.2 Simple carbohydrates

Simple carbohydrates are composed of basic, easy-to-digest sugars, an essential source of energy, and can be found naturally in milk, fruits, and vegetables, which also contain fiber that makes the body treat them like complex carbohydrates.

Fine and processed sugars, such as those found in sweets, Baked goods, sweetened, soft drinks, and others, are the wrong type that we recommend to limit their consumption.

5. Conclusion

Carbohydrate requirements are based on the minimum average the brain uses. There is no maximum tolerable intake for carbohydrates because there is insufficient scientific data.
On the other hand, we advise limiting the intake of added sugars to less than 15g per day because beyond this amount; individuals tend to consume less essential nutrients.
Besides, the consumption of added sugar promotes overweight and diseases such as diabetes risk. Soft drinks, candies, cakes, cookies, fruit drinks, sweet dairy products, and breakfast cereals are the people’s primary sources of added sugars.

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Originally published on Live Positively.