Plain Rice: कैलोरी, Nutrition and स्वास्थ्य लाभ
ChatGPT 
Claude 
AI Mode 
Perplexity The world's most consumed staple grain, providing quick energy and आवश्यक कार्बोहाइड्रेट for billions दैनिक.
झटपट न्यूट्रिशन फैक्ट्स
प्रति 100g पका हुआ Plain Rice
| पोषक तत्व | मात्रा |
|---|---|
| कैलोरी | 130 kcal |
| प्रोटीन | 2.7g |
| कार्बोहाइड्रेट | 28.2g |
| फाइबर | 0.4g |
| शुगर | 0.1g |
| वसा | 0.3g |
| आयरन | 1.2mg |
| Folate | 58mcg |
| Thiamin (B1) | 0.16mg |
| Manganese | 0.47mg |
मैक्रोन्यूट्रिएंट ब्रेकडाउन
पोषण विशेषज्ञ की सलाह
Plain rice is easily digestible and gluten-free, making it ideal for sensitive stomachs. Cooling पका हुआ rice for 24 hours बढ़ाता है resistant starch, lowering its glycemic impact by up to 40%.
मिथक बनाम सच
मिथक #1: Plain Rice हमेशा Causes Weight Gain
सच्चाई: Weight gain comes from excess कैलोरी, not rice alone. One cup of पका हुआ rice has 205 कैलोरी. Portion control (1/2 to 1 cup per meal) and pairing with प्रोटीन and vegetables सहायता करता है balanced nutrition without weight gain.
मिथक #2: White Rice Has Zero पोषक तत्व
सच्चाई: Enriched white rice शामिल है [B विटामिन (thiamin, folate), आयरन, and manganese](https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/पोषक तत्व). जबकि brown rice has more फाइबर, white rice प्रदान करता है quick energy and आवश्यक micronutrients, विशेष रूप से in fortified varieties.
मिथक #3: Diabetics Must Avoid All Rice
सच्चाई: Diabetics can consume rice strategically. Cooling पका हुआ rice बढ़ाता है resistant starch, lowering glycemic response by 10-40%. Best practices: choose smaller हिस्से (1/3 cup), pair with प्रोटीन and फाइबर, opt for brown or parboiled varieties.
मिथक #4: Rice Has No Place in Low-Carb Diets
सच्चाई: जबकि rice is carb-rich, it fits strict low-carb or keto diets जब portioned carefully. Athletes and active individuals need कार्ब्स for performance and recovery. Rice प्रदान करता है clean energy without added sugars or unhealthy fats.
मिथक #5: Leftover Rice is Dangerous
सच्चाई: Properly stored leftover rice is safe and may be healthier. Cool rice quickly (within 1 hour), refrigerate at 4°C, and reheat thoroughly. Cold storage बढ़ाता है resistant starch, improving ब्लड शुगर control.
मिथक #6: Rice Causes Inflammation
सच्चाई: Plain rice has a neutral inflammatory profile. Unless you have specific grain sensitivities, rice doesn't cause सूजन. In fact, rice is अक्सर अनुशंसित in anti-inflammatory diets for being easily digestible and gluten-free.
हेल्थ गोल्स के हिसाब से न्यूट्रीस्कोर
| स्वास्थ्य लक्ष्य | NutriScore | यह स्कोर क्यों? |
|---|---|---|
| वजन घटाना |  | 130 कैलोरी प्रति 100g, minimal फाइबर. Portion control आवश्यक: limit to 1/2 cup per meal, pair with प्रोटीन and vegetables. |
| मांसपेशी वृद्धि |  | Perfect post-workout कार्ब्स (28g प्रति 100g) for rapid glycogen replenishment. Easily digestible, quick energy source for recovery. |
| डायबिटीज प्रबंधन |  | High GI (73) causes rapid ब्लड शुगर spikes. Better options: brown rice, cooled rice, or limit to 1/3 cup with प्रोटीन and फाइबर. |
| पीसीओएस प्रबंधन | | High GI impacts insulin sensitivity. Limit to 1/2 cup, choose brown rice, pair with स्वस्थ fats and प्रोटीन to minimize hormonal disruption. |
| गर्भावस्था पोषण |  | प्रदान करता है quick energy and folate (58mcg प्रति 100g) for fetal development. Easily digestible for morning sickness. Safe and culturally familiar staple. |
| Viral/Flu Recovery | | Gentle on upset stomach, easy to digest, प्रदान करता है immediate energy. Ideal comfort food के दौरान illness, विशेष रूप से with dal or soup. |
व्यक्तिगत पोषण
अपने भोजन को ट्रैक करें with NutriScan for personalized NutriScores based on your specific health goals!
ब्लड शुगर रेस्पॉन्स to Plain Rice
Understanding how plain rice affects रक्त ग्लूकोज मदद करता है you make informed dietary decisions.
सामान्य ग्लूकोज प्रतिक्रिया वक्र
*यह चार्ट दिखाता है typical रक्त ग्लूकोज response for स्वस्थ individuals. Individual responses vary. यह मेडिकल सलाह नहीं है.*
स्पाइक को कैसे कम करें
Pairing rice with प्रोटीन, वसा, or फाइबर significantly कम करता है glucose spikes:
- 🍛 Dal or lentils - Adds प्रोटीन and फाइबर, slows digestion
- 🥚 Eggs or paneer - प्रदान करता है complete प्रोटीन and स्वस्थ fats
- 🥗 Vegetable curry - बढ़ाता है फाइबर content, adds पोषक तत्व
- 🥜 Nuts or ghee - स्वस्थ fats delay glucose absorption
This combination not only कम करता है ब्लड शुगर spikes but also प्रदान करता है balanced nutrition and sustained energy.
सांस्कृतिक महत्व
Rice has been cultivated for over 10,000 years, originating in China and India, and remains the staple food for more than half the world's population.
In India:
- आवश्यक in Hindu ceremonies (akshata - unbroken rice grains)
- Offered in temples and के दौरान pujas to deities
- Regional varieties: Basmati (North), Sona Masuri (South), Gobindobhog (East)
- Integral to festivals: Pongal (Tamil Nadu), Bihu (Assam), Onam (Kerala)
- Ayurveda considers rice sattvic (pure), balancing vata and pitta doshas
Global Impact:
- 90% of world's rice consumed in Asia
- Feeds 3.5 billion people दैनिक as primary food source
- Over 40,000 varieties cultivated worldwide
- Cultural symbol in Japan, Thailand, Indonesia, Philippines, Vietnam
तुलना और विकल्प
Plain Rice vs Similar Grains (प्रति 100g पका हुआ)
| पोषक तत्व | 🍚 Plain Rice | 🍚 Brown Rice | 🌾 Quinoa | 🍚 Basmati Rice |
|---|---|---|---|---|
| कैलोरी | 130 kcal | 112 kcal | 120 kcal | 121 kcal |
| कार्ब्स | 28.2g | 23.5g | 21.3g | 25.2g |
| फाइबर | 0.4g | 1.8g | 2.8g | 0.4g |
| प्रोटीन | 2.7g | 2.6g | 4.4g | 3.5g |
| वसा | 0.3g | 0.9g | 1.9g | 0.4g |
| आयरन | 1.2mg | 0.4mg | 1.5mg | 0.5mg |
| GI | 73 (High) | 50 (Low) | 53 (Low) | 58 (Medium) |
| सबसे अच्छा | Quick energy, post-workout | Weight loss, डायबिटीज, फाइबर needs | Complete प्रोटीन, वजन घटाना | Aromatic, lower GI option |
अक्सर पूछे सवाल
Is plain rice good for वजन घटाना?
Plain rice can fit वजन घटाना plans with proper हिस्से. One cup पका हुआ rice (158g) प्रदान करता है 205 कैलोरी with minimal वसा. It's easily digestible but low in फाइबर, requiring careful पोर्शन कंट्रोल.
Best practices for वजन घटाना:
- Limit to 1/2 to 1 cup per meal (100-130 कैलोरी per 1/2 cup)
- हमेशा pair with प्रोटीन (dal, chicken, eggs) and vegetables
- Consume के दौरान active hours (breakfast or lunch), avoid dinner
- Choose brown rice for higher फाइबर content (more filling)
Cooled and reheated rice बढ़ाता है resistant starch, improving satiety and ब्लड शुगर control.
Can diabetics eat plain rice?
Diabetics should consume plain rice cautiously due to its high glycemic index (73), which causes rapid ब्लड शुगर spikes.
Tips for diabetics:
- Portion control: Limit to 1/3 cup पका हुआ rice per meal
- Choose wisely: Brown rice (GI 50), parboiled rice, or basmati (GI 58)
- Cool and reheat: बढ़ाता है resistant starch, lowering glycemic response 10-40%
- हमेशा pair: Combine with प्रोटीन (dal, fish), स्वस्थ fats (ghee), and फाइबर (vegetables)
- Monitor: Check ब्लड शुगर 2 hours post-meal
Consult your healthcare provider for personalized guidance.
How much प्रोटीन is in plain rice?
Plain rice शामिल है 2.7g प्रोटीन प्रति 100g or 4.3g प्रति कप (158g). जबकि not a significant प्रोटीन source, rice is अक्सर paired with प्रोटीन-rich foods in balanced meals.
Complete प्रोटीन combinations:
- Rice + dal (complementary amino acids form complete प्रोटीन)
- Rice + beans or lentils
- Rice + eggs or chicken
- Rice + yogurt (curd)
For मांसपेशी वृद्धि or high-प्रोटीन diets, pair rice with 20-30g प्रोटीन per meal.
What are the main स्वास्थ्य लाभ of plain rice?
Key Benefits:
- Quick Energy: 28g easily digestible कार्ब्स for immediate fuel
- Gluten-Free: Safe for celiac disease and gluten sensitivity
- Easy Digestion: Gentle on stomach, ideal के दौरान illness
- Fortified पोषक तत्व: Enriched varieties provide B विटामिन, आयरन, folate
- Resistant Starch: Cooling बढ़ाता है gut health and ब्लड शुगर control
- Culturally महत्वपूर्ण: Familiar, accessible staple food worldwide
Best consumed as part of balanced meals with प्रोटीन, vegetables, and स्वस्थ fats.
जब is the best time to eat plain rice?
Depends on your goal:
- वजन घटाना: Lunch only (limit 1/2 cup), pair with प्रोटीन and veggies. Avoid dinner.
- मांसपेशी वृद्धि: Post-workout within 1 hour (1-2 cups) for glycogen replenishment. Pre-workout 2-3 hours for sustained energy.
- डायबिटीज: Lunch with प्रोटीन and फाइबर. Avoid dinner जब insulin sensitivity is lower.
- General Health: Consume के दौरान active hours (breakfast/lunch), not पहले bed.
IMPORTANT NOTE
Avoid large rice हिस्से at night if trying to lose weight or manage ब्लड शुगर.
Is cooled and reheated rice healthier?
Yes, cooling पका हुआ rice significantly सुधारता है its nutritional profile. जब rice cools, some digestible starch converts to resistant starch, which:
Benefits of Cooled Rice:
- Lowers glycemic index: कम करता है ब्लड शुगर spike by 10-40%
- सहायता करता है gut health: Resistant starch feeds लाभदायक gut bacteria
- Aids वजन घटाना: बढ़ाता है satiety, fewer absorbable कैलोरी
- Better for डायबिटीज: Improved ब्लड शुगर control
How to do it:
- Cook rice normally
- Cool completely within 1 hour
- Refrigerate at 4°C for 24 hours
- Reheat thoroughly पहले eating
Reheating doesn't eliminate resistant starch benefits. हमेशा store safely to prevent bacterial growth.
How much rice should I eat per day?
General Guidelines:
- 1/2 to 1 cup per meal - Most people (100-200 कैलोरी)
- 1/3 cup per meal - डायबिटीज, वजन घटाना, पीसीओएस, or low-carb diets
- 1 to 2 cups per meal - Athletes, मांसपेशी वृद्धि, high activity levels, गर्भावस्था
Avoid excess: More than 3 cups दैनिक can provide too many कैलोरी and कार्ब्स without sufficient पोषक तत्व.
अपने भोजन को ट्रैक करें with NutriScan app to see how rice fits your personal nutrition goals.
Can I eat plain rice on an empty stomach?
Generally safe for most people - प्रदान करता है quick energy and is easy to digest.
May want to avoid if you have:
- डायबिटीज: Causes faster ब्लड शुगर spike without other foods
- वजन घटाना Goals: Less satiating alone, leads to hunger soon
- IBS: May cause bloating for some individuals
Better approach: Pair rice with प्रोटीन (dal, eggs, yogurt) or vegetables for balanced nutrition, better satiety, and improved ब्लड शुगर response.
Similar पौष्टिक Grains & Foods
Explore More Nutrition Tools & Resources
40 साल के Male के लिए Diet Plan
Best Protein Supplements Women के लिए
Indian Food Calorie Calculator
Indian Food Calorie Calculator - भारतीय खाने के लिए तुरंत Nutrition Facts — 2026
Monthly Grocery List Generator
Second Trimester Protein Guide
Voice-Activated Calorie Counter - बोलकर Log करें Meals और Track करें Nutrition Hands-Free — 2026