White rice contains a lot of carbohydrate & water, so the benefits of white rice become the primary source of rapid energy since it quickly absorbed by the body. Compared to brown rice, white does not have much. Therefore, white rice is a less suitable food for those of you who have diabetes. Why? Because white rice is easily digested and it can raise our blood sugar quickly too. If you have diabetes, your blood sugar levels will rise quickly when you consume white rice too often. Know more about nutrition facts for white rice below.
Nutrition Facts for White Rice that You Should Know
In 100 grams of raw white rice contains about 80 grams of carbohydrates. But in 100 grams of cooked white rice, it contains only about 28 grams of carbs because the weight increases with water during the cooking process. Meanwhile, white rice in 1 plate contains 242 calories.
To fulfill the body’s need for energy, function, and maintenance of organs, it is recommended to consume 2 grams of carbohydrates per kg body weight. But if you have high exercise activity in a week and you want to gain weight or muscle mass, then the need for carbohydrates can increase to 3- 4 grams per kg body weight depends on how many thousand kcal you diet a day. For example, you weigh 65 kg, you work as an office administration then ideally you consume 130 grams of carbohydrates per day.
And for you who want to lose weight (weight loss), it would be better to consume brown rice instead of white rice. Because consuming white rice will increase your energy quickly, so if your energy is not immediately used then your body will store and accumulate into fat that inhibits your weight loss program. Although the content is small white rice still contains protein about 2 grams per 100 grams of white rice. Proteins are needed to build and repair damaged cells. That’s nutrition facts for white rice.