A plate of Rice contains approximately 200 – 250 calories, but it may be higher when served alongside other meals. In a serving of chicken and white rice, there are around 330 calories.
When following a weight loss diet, the first move you make is limiting your calorie intake. While it is obvious that most junk foods are full of calories, let us focus on our daily household dish, Rice.
Rice is a staple meal in various parts of the world. According to the USA rice federation, there is over a thousand variety of rice. But the most common and frequently eaten are white rice, brown rice, red rice, and basmati rice.
In this article, I will discuss rice, how many calories a plate of rice contain, its benefits, side effect, and the best rice for consumption for your weight loss diet.
Overview of Rice
Rice is a seed of a semi-aquatic plant called Oryza sativa. It is a staple food in various countries and an essential part of the diet of many people around the world with its health benefits and wide range of usage.
Types of Rice
There are over a thousand types of rice, but the most common type of rice are Brown and White rice.
Brown rice is a complete grain. It has three layers:
- The outer layer
- The fiber-filled layer known as the bran
- The nutrient-rich layer called the germ
Brown rice is very nutritious and has a low glycemic index. The US federation stated that brown rice contains no cholesterol or trans-fat. A 100-gram serving of brown rice contains 111 calories.
White rice has the bran and germ removed without the fiber-filled layer and the nutrient-rich core. This process alters the flavor and appearance and makes it last longer than the brown rice in storage. A 100-gram serving of white rice contains 130 calories.
What are the Health Benefits of Eating Rice?
1. It is Glucose-Free
Rice has no glucose, making it a healthy option, especially for those with celiac disease or who are gluten sensitive or allergic.
2. Source of Energy
There are loads of carbohydrates in rice. Carbohydrate is converted to energy the brain requires to function effectively and is also used by the body to go about your daily routine.
3. Easy Digestion
The fiber in rice makes it easy for digestion. It helps the body get rid of purine content from the kidney. Purine can be harmful to the kidney and may spring up goat attacks.
4. Formation of Strong Bones
Rice contains magnesium, and this magnesium is vital for forming the structure of bones. It is also essential for muscle contraction and nerve conduction.
5. Skin Health
The antioxidants in rice are vital in treating the skin. They fight and repairs damages done to the skin by oxidizing agents. It also helps in clearing wrinkles and treating acne.
What are the Side Effects of Eating Rice?
Rice is a healthy meal. However, an excess intake of rice could harm your health. Some of these effects include;
1. Issue of Flatulence
When rice is eaten excessively, your stomach may be bloated. Some people tend to go to bed immediately after eating rice, which may lead to constipation or stomach pains.
2. Weight Gain
An excess amount of rice also means more calories; the more calories, the more the weight gain, which may, in time, lead to obesity.
3. Increase in Sugar level
Rice is full of starch; excess consumption of this starch may increase the risk of type 2 diabetes.
4. Increases Risk Of Cancer:
Rice contains a high level of Arsenic, which is a chemical sprayed on crops to keep insects from spoiling them. Mainly in the case of white rice, it absorbs more arsenic than other crops.
Consuming this arsenic can increase the risk of cancer and heart attack because the chemical damages your nerves and affects your brain function.
Is Rice Good for Weight Loss?
The low calories in rice make it an ideal choice for weight loss. However, sizes and portions should be moderated as excess intake will lead you back where you started.
Eating 100 grams of rice is advisable instead of eating the whole plate of rice. A 100-gram serving of rice has between 120 – 150 calories.
Which Exercises Burns Calories?
The amount of calories you burn depends on factors such as age, size, and exercise. Some exercises that can help you burn off some unwanted or extra calories are;
- Walking for 1 hour
- Bicycle for 30 minutes
- Running for 40 minutes
Which Kind of Rice is Good for Weight Loss?
Each variety of rice has its merit, calorie intake, and nutritional value. These are vital components in choosing the best type for weight loss.
Brown rice is one of the best varieties of rice for weight loss. It has a low amount of calories and high nutritional value as well.
How Can You Store Rice?
For uncooked rice, you can store them in a cool, dry place in a tightly closed container that keeps out dust and moisture. You can store uncooked rice for as long as two years.
For leftover rice, you can store them in a freezer. Make sure to place the rice in a container before keeping them in the freezer. You can store leftover rice in the fridge for 5 – 7 days.
Is chicken and rice weight friendly?
Yes, it is. Chicken has low calories as well. The two meals can pair perfectly and are diet-friendly.
Which variety of rice has the lowest calorie?
White rice and brown rice has the lowest calorie contents.
Does rice make your belly fat?
No, rice does not make your belly fat. But excess intake may have some other side effects.
How much rice should You eat per day to lose weight?
The right amount should be around half a plate, which is a moderate amount for weight loss.
Conclusion: How Many Calories in a Plate of Rice?
With an estimate of 200 – 250 calories per plate of rice, rice is the third largest product among the cereal family in the United States. Of the multiple rice varieties, it is no surprise that brown rice is the best.
As much as rice is an enjoyable meal, one must know how to eat rice in a balance and moderated to limit the side effects of eating it.
The health benefits of rice are countless, regardless of the variety, but try mixing it up, so you don’t miss out on other diets. You can try some fiber-filled meals, as fiber is an essential nutrient for a weight loss plan.
Generally, when choosing the best rice for weight loss, you must focus on the calorific value and the nutrients to be gained. Choose from the whole grain section, such as; Red rice, Black rice, and other unprocessed grain. They are rich in fiber, and protein is better for weight loss.
I hope you enjoyed reading this article. You should also check out what ground rice is.
Thank you for reading.