Composition, nutritional value and glycemic index of rice

Rice is well known to people, but not everyone knows his characteristics deeply enough.At the same time, an accurate understanding of the composition and consumer characteristics of this cereal, its caloric content and the effect of sugar in the blood is very important. Without such information it is difficult to make the right decision and use the product as competently as possible.

The average content of various substances in whole raw grains (in terms of 100 g) is as follows:

• water - 14 g;
• ash - 4 g;
• dietary fiber - 9.7 g;
• pyridoxine - 0.54 mg;
• thiamine, 0.34 mg;
• Riboflavin - 0.08 mg;
• Pantothenic acid - 0.6 mg;
• biotin - 12 mcg;
• Niacin, 3.8 mg;
• calcium - 40 mg;
• sodium - 30 mg;
• sulfur - 60 mg.

328 mg is the share of such an important component for brain activity as phosphorus. Still in the same 100 g of unprocessed rice contains 133 mg of chlorine. Also, doses of aluminum (912 mcg), vanadium (400 mcg), copper (560 mcg) and boron (224 mcg) are large. The presence of molybdenum, chromium, iron and iodine is noted. In addition to these components, there are quite a few digestible carbohydrates. The concentration of starch and dextrins is very high, there are more than 61 g here, but the amount of sugars is extremely small, no more than 1%. And also in rice there are also essential amino acids, such as lysine, valine, leucine, threonine, tryptophan.

Rice includes omega-3 fatty acids, saturated fatty acids - myristic and palmitic, arachidic and stearic. Of the monounsaturated and polyunsaturated species, the following are found:

• omega-9;
• palmitoleic;
• linoleic;
• linolenic.

BJU formula for 100 grams of rice, not ground and represented by whole grains, the following:

• 62 g of carbohydrates;
• 7.5 g of proteins;
• 2.6 g fat.

The long-grain type of rice loses such a type of protein as gluten after grinding. Such a component adversely affects the characteristics of the product. Therefore, exemption from it allows you to safely use rice even for patients with celiac disease. But if there is no such pathology, it is advisable to give preference to the cereal that has not undergone polishing. Despite the more attractive appearance, unpolished rice is better in composition.

The most widespread white polished product with a long grain. Its nutritional value reaches 365 kcal per 0.1 kg. Connoisseurs can easily recognize a similar cereal in taste and aroma - when cooking, the grains do not stick together. The second line stably takes the steamed version, its energy value - 341 kcal. Brown rice, varieties "Basmati", "Jasmine" and "Indian" are close to it.

This index is of great importance for many people. Contrary to popular belief, it is necessary to know not only diabetics. Excessive rise in blood sugar levels can trigger critical biochemical processes that, over time, trigger the development of pathology. A special index was introduced so that people would not be confused, so that they would not have to scrupulously understand how many simple (fast) products and how many slow complex carbohydrates.

Formally, there is no reason for joy. Glycemic indicator of white polished rice, from which pilaf is prepared, is equal to 70 points. Therefore, in the presence of diabetes, the consumption of such a dish is not recommended. But it is enough to replace the light grass with brown to correct the situation. Even in the case of severe deep diabetes, there will be one benefit.

It is not necessary to absolutize the glycemic index. The body of diabetics from rice can receive many vitamins, other organic and inorganic substances that are impossible or very difficult to enter into the diet by other means. Thanks to dietary fiber, digestion is accelerated, and therefore the absorption of sugar from other foods is reduced.Since rice initially contains a small amount of salt, the appearance of edema and fluid accumulation in the intercellular space are excluded, immunity is stimulated, which is usually somewhat depressed in diabetes. Consumption of golden grain, steamed at high pressure, with long grains is possible in case of insulin deficiency only in small doses, therefore, the presence of rice porridge will be reduced to a minimum. 0.1 kg of this product contains 350 kcal of energy; as for the glycemic indicator, a laboratory study equated it to 60 points.

In the Japanese variety, even with a lower nutritional value - 277 kcal - the glycemic activity is higher and reaches 70 units. Because of this, nishiki, which is a part of rolls and sushi, is contraindicated in patients with diabetes. The rice boiled in water is relatively good. If round white grains have a sugar index of 72 points in such a recipe, then brown is only 60, and Basmati has 58 points. Low salt concentrations can also be recorded as a plus.

More useful for diabetics is the brown variety of rice. Try to make it a special category only for reasons of convenience of trade. In fact, this is the most common rice, only subjected to incomplete cleaning. As a result, the sugar index is limited to 50 points. Exhausted by a severe illness, the body receives solid support through microelements and other nutrients, cholesterol levels are reduced and the risk of diabetic complications is reduced.

According to professionals, the wild variety - the so-called black rice - is most valuable for diabetes. Its glycemic index is 35 points. The product is rich in folic acid and fiber, which have a positive effect on this ailment. Minimum nutritional value - 101 kcal - allows you to get rid of excessive body weight or prevent its occurrence at an early stage.

Red rice "Ruby" is also gaining wider popularity. Agrarians of the southern regions of Russia have mastered its culture. More recently, this product could only be on the table at the “cream” of the old Chinese society, but the twentieth century was able to change that. If we talk about the size of the grain and their geometry, there is no difference with a more familiar product. Very high proportion of carbohydrates - up to 68%. Experienced consumers will immediately realize that Rubin is notable for its impressive energy value, and it is - it reaches 330 kcal. But the glycemic index is only 54, so it is quite possible to use such rice in diabetes, albeit in limited quantities.

Rice groats are included in the diet of almost all people in our country. Nutritionists approve of such preferences and indicate that the grain of Chinese cereal nourishes the body with energy, so such an unpleasant feeling of hunger between meals is reduced. When losing weight, there is less danger of “breaking off,” and later, when body weight returns to normal, it will be easier to withstand nutritional discipline. But experts warn that total nutritional value may vary widely. So, if you boil rice porridge in water, 1 kg will contain no more than 1,400 kcal, and pilaf, depending on what additives the recipe provides, already has a nutritional value of 2800–3800 kcal per 1 kg. Of course, very few people will be able to eat the whole kilogram, but half of this amount will be enough to get half the daily norm of medium-sized physical work. Therefore, nutritionists advise office staff and other individuals of purely intellectual or sedentary professions to refuse pilaf.

But nutritionists give instructions not only for losing weight. They note that boiled rice-based dishes are well suited for those who suffer from digestive disorders. Such food does not irritate the walls of the stomach, intestines and esophagus, as a result, the absorption of food stabilizes. This property is especially valuable when gastritis developed or a gastric ulcer appeared. Minor diuretic activity helps to reduce the severity of hypertension, get rid of disorders in the kidneys. Due to the high nutritional value and a variety of nutrients, the introduction of rice into the diet contributes to the accelerated recovery after surgical interventions or serious diseases.

For the composition, nutritional value and glycemic index of rice, see the following video.