Rice
Rice is the most popular and most widespread type of grain in the world. It is the staple food for more than half of the world's population.
There are many types of rice, and these types are divided into two
parts: white rice and brown rice, depending on the method of processing. Rice
is mainly supplied with carbohydrates, as 80% of its dry weight is
carbohydrates and some protein without almost any sugar or fat, and water makes
up 70% of the weight of cooked rice.
The shape of rice varies after cooking. Some types
seem to stick together, and others do not stick to each other - such as basmati
rice - and this depends on its content of amylose and amylopectin (chains of
glucose that make up starch, the main component of rice).
Rice rich in amylopectin appears sticky after cooking.
As for the amylose rich, it does not stick together after cooking. Is Eating Rice Good For Weight Loss?! What are the nutritional benefits of rice for the
body? Do these benefits differ from one type to another?
Does Rice Increase Or Decrease Weight?
Some studies have shown that people who constantly eat
whole grains - such as brown rice - gain less weight than others who do not eat
it, and the reason for this is brown rice's content of fiber and nutrients that
help in eating fewer calories than usual. By feeling full. While the results of
other studies showed that diets high in processed grains - such as white rice -
are associated with weight gain and obesity. On the contrary, there are studies
that did not find any relationship between consumption of white rice or
processed grains and weight gain, rather, rice consumption was associated with
White rice has a low risk of weight gain, especially in countries where rice is
a staple food; therefore, diets for weight loss contain both white and brown
types, knowing that brown rice is superior to its white counterpart with its
high content of fiber and nutrients; This makes it the healthiest option.
How Does The Nutritional Value Of Rice Differ?
All types of rice are whole grains, but some types are
treated to reduce the cooking time, increase the life of the grains, and
protect them from spoilage.
White rice contains 4 grams of protein per cup, while
a cup of brown rice contains 5 grams of protein, but it is almost fat-free for
both types, and the difference is due to the appearance in the amount of
carbohydrates; White has 53 grams per cup, while brown has about 50 grams per
cup. Rice is rich in B vitamins; Such as thiamine, niacin, and riboflavin, in
addition to iron, manganese, and magnesium. While brown rice contains more
vitamins in addition to containing selenium; It is the element that affects the
functioning of the thyroid gland, and acts as an antioxidant.
The different types of rice are divided according to
the size of the grain of rice into three sections: long grain, medium length,
and short grain. Among the most famous of these types, which are widespread in
a number of countries in the world:
- Sticky rice; It is a short-grain rice that is used in cooking
many Asian dishes.
- Brown rice; It is one of the most prominent fiber-rich whole
grains, which takes longer to cook than white rice.
- Basmati rice; It is long-grain rice, which has a distinct flavor
and aroma.
Effect of eating rice on blood sugar
People can compare how eating foods affect their blood
sugar level by using the glycemic index (GI), an indicator that measures how
quickly the body converts ingested carbohydrates into simple sugars that the
body absorbs into the bloodstream, divided into 0-100, and is classified into
three levels, and the lower the GI number; This indicates that this type of
food causes a gradual increase in blood sugar, on the contrary, the higher the
GI number; This indicates a sudden rapid rise in blood sugar, and this is
explained in the following:
- Low GI: 55 or less.
- Medium GI: 56 to 69.
- High GI: 70 to 100.
White rice has a glycemic index of 64 (medium), while
brown rice is 55 (low), so eating brown rice is better than white rice,
especially for diabetics.
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