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

It is known that buckwheat and rice cereals are healthy. They contain many minerals and vitamins that have a positive effect on the human body. People who want to boost immunity, cleanse 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? Let's look at these issues further.

Chemical composition and trace elements of rice and buckwheat

Both cereals contain vital vitamins and elements.

Composition of rice

Just 100 g of rice porridge for breakfast can compensate for the lack of many vitamins and minerals in the body:

• B vitamins: B1, B2, B5, B6, B9;
• vitamins PP;
• 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 internal organs.

Composition of buckwheat

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 excess weight.

Calorie content and BJU of rice and buckwheat groats

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 are approximately the same in all types of rice cereals:

• 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 this 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. It is increased by milk, butter, and broths. 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.

Which has more calories?

If you compare cereals in terms of nutritional value, it is obvious that buckwheat is lower in calories than rice. Both of these cereals are very popular among people who monitor their health and weight. In fact, it is not so important which cereal has more calories, because they remove excess water and toxins from the body equally well.

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 ensure 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 you quickly build muscle mass and not feel hungry for a long time.

The benefits and harms of rice cereals

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

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

• brain activity increases;
• blood pressure returns to normal;
• the intestinal mucosa is coated, which helps prevent negative effects on it;
• Excess fluid, harmful waste and toxins are removed.

Despite so many positive properties, rice can also have negative effects:

• 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 strengthening effect, so people suffering from constipation should not overuse it.

The benefits and harms of buckwheat

Since ancient times, buckwheat has been considered the “queen of cereals,” and for good reason:

• helps increase endurance and has a positive effect on physical activity;
• lowers cholesterol and controls blood sugar;
• 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;
• the cereal is hypoallergenic - it is recommended to include it in the diet of 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 chemicals.

There are no contraindications to consuming 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 buckwheat components, but they are rare.

Which is healthier?

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 yet, alternate them in your menu. Do not forget about the individual characteristics of the body, especially the presence of allergic reactions.

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

What is more expensive

Depending on the manufacturer, the price of buckwheat ranges from 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 packaging.

Advice. Buy bulk cereals - this way their price will be much lower than cooking bags.

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

Nutritionist opinion

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

Here are some tips from nutritionists that anyone who wants to get in shape should listen to:

1. Cook the rice and buckwheat only on water. Do not add milk or butter. This way you can increase the calorie content several times, and the cereal will no longer be so healthy.
2. If you can’t do without oil, add a teaspoon of olive, sesame or hemp oil. They are considered healthier than vegetable and creamy ones.
3. For weight loss, rice or buckwheat consumed strictly in the first half of the day.
4. Arrange yourself fasting days with the help of cereals. One day a week, eat only buckwheat or only rice for all meals and drink at least 2 liters of water per day. In one such day, 1-2 kg will be lost.
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 early and teenage children. The minerals that make up them protect the fragile children's body from harmful influences.

Conclusion

Rice and buckwheat cereals are a storehouse of useful vitamins and microelements. One hundred grams of buckwheat or rice can replenish 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. The cereals are relatively inexpensive, the packaging lasts for several days, and the health benefits are enormous.