HomeDietWhite Rice Calories and Nutrition: is it Weight Loss Friendly?
White Rice Calories and Nutrition: is it Weight Loss Friendly?
December 6, 2019
Rice is known as a staple food for Indonesian people. There are two general types of rice consumed by them namely white rice and brown rice. This article discusses some information about white rice, the process, the calories, the nutritions, and its role in a weight loss diet.
Before being cooked into a rice that
is ready to eat, it is processed through long phases starting from the growth
phase, the flowering phase, and the formation phase of grain / seeds. In these
three phases, rice takes 110 days to 120 days to be ready for harvest. After
the rice is ready to be harvested, it must be dried in the sun for a few days
to dry. Freshly harvested rice or grain has a large moisture content. if rice
or grain is stored directly without doing the drying phase it will make the
rice or grain damaged and destroyed when it is grinded. Rice that has passed
the grinding phase is ready to cook.
White rice contains a glycemic
index (IG) content of 64. The glycemic index is a number that shows the
potential increase in blood sugar from carbohydrates that occur in a food. A
cooked white rice can significantly increase glucose levels in the bloodstream.
A high level of glucose may be a risk trigger of diabetes. However, it does not
mean that rice cannot be consumed. As a staple food, it is safe to consume
regularly as long as you know how much your needs are, so that it does not
become harmful poisons for your body.
White Rice Calorie
100 grams of white rice contains 129 calories consisting of 2% fat, 9% protein, and 89% carbohydrate. Fat content contained in white rice is very small at 0.28 grams, which consists of saturated fat and unsaturated fat. Fat is needed by the body to provide long-term energy, give a feeling of fullness after eating, help regulate body temperature, help to absorb vitamins, assist the most important organs in the body and help manufacture hormones. Fat left in the body has a function as an energy reserve. However, too much fat left in the body will lead to an obesity.
Another content of white rice is
protein. Proteins that enter the body have important roles in the formation of muscle
mass and bone mass. That is why protein is needed, given that bones are the
support of the human body. While the muscles function to create movement,
regulate body posture and joint stability, and produce body heat. The protein
contained in white rice is equal to 2.66 grams, as much as 9% of the total
calories found in 100 grams of white rice.
The largest composition of 100
grams of white rice is carbohydrate by 27.9 grams, as much as 89% of the total
calories contained in 100 grams of white rice. Carbohydrates are the fastest
nutrients to be converted into energy. Therefore Indonesian people are very
fond of eating rice in the morning, to support their full-day activities. The
high fiber content of foods that contain carbohydrates will make a person feel
full quickly and it will not bother their digestive health.
The amount of calories, carbs,
protein, fat, and fiber contained in a plate of white rice can be seen the
According to the table, the
substances contained in white rice are carbohydrates, fat, fiber, protein, and
calories. They have powerful benefits for the body such as:
1.As an energy source,
2. Supporting human growth,
3. Improving mood,
4. Prevents cancer,
5. Containing a lot of vitamins,
6. Good for bone mass, muscle mass, and teeth.
White Rice for a Weight Loss Diet
Some people think that avoiding
white rice when they are on a diet program is a good idea. Most people assume
that white rice is the reason they can get fat because of the high level of carbohydrate
content in it. Some also believe that eating rice at night will also make you
gain weight. Actually all of these things are not true, as long as we know the
portion of rice we need and the right time to it.
For those who are running a diet
program, do not avoid white rice just because you want to lose weight. Why? It’s
because carbohydrates contained in white rice are the only source of energy
needed by the body and cannot be replaced by other source of energy. Avoiding
white rice when you are on diet will only make you weak, tired, lethargic, and
the most fatal is to make you fall ill.
White rice needs of each person
is different depending on his/her posture. You can use your fist to measure the
need for white rice. Look at the picture below:
The best time to consume white
rice is noon precisely at 12.00 to 13.00 because during the day the body’s
metabolism works faster and the body will digest all the food that enters our
body. However, note that you should drink water 30 minutes before having lunch.
It serves to relieve hunger so that we will not be frantically taking food.
Do not avoid dinner because that
will only make you gain weight. How come? Dinner is also essential for the body
because your body will run a burning process at night when you sleep. If you
skip your dinner, then what will be burned is the muscle mass and bone mass
needed by the body.
Do not Heat the Rice
rice is very good for our bodies. However,
when it is put in a heater too long, it can turn into poison. Not to
mention when white
rice is heated for
more than 12 hours. According to the Specialist in Internal Medicine, dr. Ari
reheated rice contains
bad cholesterol, has high calorie levels which leads to blood pressure increase and heart disease.
To sum up, white rice is mostly consumed by people in the
world as a source of energy. It contains calories,
carbs, protein, fat, and fiber and has several health benefits for human body. It is also
good for diet and weight loss friendly. So, consume it regularly to meet the
needs of your body in the appropriate portion.