Calorie content of rice and buckwheat: which is healthier and more suitable for weight loss

It is known that buckwheat and rice cereals are useful. They contain many minerals and vitamins that have a positive effect on the human body. People who want to boost immunity, detoxify the body or lose weight include them in their daily diet. But what is healthier - rice or buckwheat, what is their composition and what is cheaper in stores? We will understand these issues further.

Chemical composition and trace elements of rice and buckwheat

Both cereals contain vital vitamins and elements.

Rice composition

Just 100 g of rice porridge for breakfast can fill the body's lack of many vitamins and minerals:

• B vitamins: B1, B2, B5, B6, B9;
• PP vitamins;
• vitamins H;
• magnesium;
• copper;
• phosphorus;
• Selena;
• manganese;
• cobalt;
• molybdenum.

At the same time, the body is saturated with dietary fiber, fatty acids, amino acids and ash substances.

Important! Eating rice cereal has a beneficial effect on the digestive system and strengthens the internal organs.

Buckwheat composition

The composition of buckwheat is also rich and contains:

• B vitamins;
• vitamin A;
• vitamin E;
• manganese;
• magnesium;
• phosphorus;
• iron;
• zinc;
• copper;
• calcium;
• potassium.

These beneficial substances have a beneficial effect on the human nervous, circulatory, and reproductive systems. Regular consumption of buckwheat helps to lose weight.

Calorie content and BZHU of rice and buckwheat

There are several types of rice, which differ in the degree of processing and calorie content:

• unpolished - 285 kcal;
• brown - 331 kcal;
• wild - 337 kcal.

Proteins, fats and carbohydrates in all types of rice cereals contain approximately the same:

• proteins - 7.5 g;
• fats - 2.6 g;
• carbohydrates - 62.3 g.

At first glance, it may seem that this is a high-calorie product. The fact is that such an amount of calories is contained in raw cereals - in boiled rice there are only 140 kcal per 100 g.

Important! Calorie content depends on the cooking method. Milk, butter, broths increase it. If you want to lose weight using rice or buckwheat, cook them in water.

Dry buckwheat contains 305 kcal, 12.5 g of protein, 3.3 g of fat and 64 g of carbohydrates. During cooking buckwheat on water its calorie content decreases to 90 kcal.

What is more caloric

If we compare cereals in terms of nutritional value, it is obvious that buckwheat is less nutritious than rice. Both of these cereals are very popular among people who are looking after their health and weight. In fact, it is not so important which cereals are more caloric, because they are equally good at removing excess water and toxins from the body.

If you eat rice or buckwheat cooked in water as part of a diet or mono-diet for five days, you can see minus 5 kg on the scales.

The carbohydrates they contain are beneficial. They provide saturation of the body for a long time and are processed not into fats, but into energy, and some are excreted from the body.

Interesting fact... Many athletes eat rice and buckwheat. Together with physical activity, they help to quickly build muscle mass and not feel hunger for a long time.

The benefits and harms of rice cereals

Rice is 70% complex carbohydrates. Thanks to them, the digestive processes in the body improve and the consumption of simple carbohydrates (sugars) decreases.

Vitamins and minerals of rice have a beneficial effect on important processes in the body:

• brain activity increases;
• blood pressure returns to normal;
• the intestinal mucosa is enveloped, which helps to prevent negative effects on it;
• excess liquid, harmful slags and toxins are removed.

Despite such a number of positive properties, rice can also have a negative effect:

• with frequent use, along with harmful toxins, potassium is removed from the body, which is important for the normal functioning of the cardiovascular system;
• white rice contains a lot of starch - in large quantities it is harmful;
• rice can have a fixing effect, so people suffering from constipation are better off not overusing it.

The benefits and harms of buckwheat

Since ancient times, buckwheat has been considered the "queen of groats", and for good reason:

• helps to increase endurance and has a positive effect on physical activity;
• lowers cholesterol and controls the amount of sugar in the blood;
• strengthens blood vessels;
• removes excess fluid and toxins from the body;
• strengthens the immune system and reduces the risk of depression;
• increases hemoglobin in the blood.

Here are some more interesting and useful facts about buckwheat:

• due to the large amount of protein in the composition, vegetarians replace meat with buckwheat;
• cereal is hypoallergenic - it is recommended to include it in the diet for young children and people prone to allergic reactions;
• due to the fact that buckwheat is unpretentious in the growing process, it is considered an environmentally friendly product, since it is not fertilized with any chemical substances.

There are no contraindications to the use of buckwheat; it is recommended to include it in the diet even for those who suffer from gluten intolerance. Of course, there are cases of individual intolerance to the components of buckwheat, but they are rare.

What's more useful

Both cereals bring invaluable benefits to the human body. Therefore, when choosing cereals for yourself, first of all, be guided by your taste preferences, or better - alternate them in your menu. Do not forget about the individual characteristics of the body, especially about the presence of allergic reactions.

The calorie content of rice and buckwheat is about the same, as well as their benefits. Both cereals help in the fight for a beautiful figure, remove excess fluid from the body, fight edema and extra pounds.

Which is more expensive

Depending on the manufacturer, the price for buckwheat varies in the range of 30-100 rubles per kg.

Rice groats are usually more expensive, the price ranges from 40-150 rubles. It depends on the type of rice and on the packaging.

Council. Buy bulk cereals - so its price will be much lower than cooking bags.

If you choose large packages of 5 kg or more in stores, the price of a kilogram will be much lower.

The opinion of nutritionists

Nutritionists agree that buckwheat and rice should definitely be included in your daily diet. These two grains not only benefit the body, but also help to quickly and effectively fight excess weight.

Here are some nutritionist tips that anyone looking to tidy up their shape should heed:

1. Boil rice and buckwheat only on water. Do not add milk or butter. So you can increase the calorie content several times, and the cereals will no longer be so useful.
2. If there is nothing without oil, add a teaspoon of olive, sesame or hemp oil. They are considered healthier than vegetable and creamy ones.
3. Slimming rice or buckwheat use strictly in the first half of the day.
4. Arrange your fasting days with cereals. One day a week, eat only buckwheat or only rice at all meals and drink at least 2 liters of water per day. In one such day, 1-2 kg will go away.
5. Add less seasoning to the cereal. They are very high in calories. Limit yourself to a pinch of salt and pepper.
6. Be sure to include rice and buckwheat porridge in the diet of young and adolescent children. The minerals that make up their composition protect the fragile child's body from harmful effects.

Conclusion

Rice and buckwheat groats are a storehouse of useful vitamins and microelements. One hundred grams of buckwheat or rice can fill the body's daily need for B vitamins, iron, magnesium and other useful minerals.

For people who want to improve their physical shape, buckwheat or rice are irreplaceable. Cereals are relatively inexpensive, the packaging lasts for several days, and the health benefits are enormous.