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Rice is a grain that has been consumed for thousands of years and is an important part of food in many cultures. It is an excellent source of energy, especially due to the high carbohydrates content. But is rice healthy? This depends on the type of rice that you choose and how you combine it in your meals. Brown rice is often seen as healthier because it contains more fiber and nutrients than white rice. The fibers help with a slower digestion and give you a feeling of saturated longer, which can help with weight management. White rice, on the other hand, is polished and lacks many of the nutrients in the bran and germs of the rice grain. However, white rice contains fewer calories than brown rice and that is the most common.
The amount of carbohydrates in rice varies per type, but in general cooked rice contains approximately 28 grams of carbohydrates per 100 grams. This makes rice an excellent source of energy, especially for athletes who want to supplement their glycogen stocks after intensive training.
Here are some examples of the carbohydrate content in different types of rice:
Brown rice contains slightly less carbohydrates and more fiber, which makes it a better choice for those looking for slow energy.
Rice comes in different variants, each with its own food profile and benefits. Here are the most popular types of rice:
Brown rice: Similar to brown rice, but contains even more fiber because the bran remains intact.
Rice is a versatile food that offers multiple benefits:
A big advantage of rice is that it is naturally gluten -free, making it an excellent choice for people with celiac disease or a gluten intolerance. Whether you choose white, brown or basmati rice, you don't have to worry about gluten in your diet.
The recommended amount of rice per person varies depending on your activity level and objectives. On average, 75 to 100 grams of uncooked rice per person are recommended. This amounts to approximately 200 to 250 grams of boiled rice. Athletes who want to supplement their energy supply can consume more.
A classic meal for athletes is rice with chicken and vegetablesThis meal is popular because of its perfect balance of macronutrients: carbohydrates from rice for energy, protein from chicken for muscle recovery, and vegetables for fiber and vitamins. This makes it an excellent option for athletes who want to recover after a workout or are looking for a balanced meal. Of course, you don't have to eat this every day, but it is a perfect example of a balanced meal.
Bee Prep The Food we offer ready-made meals Ideal for athletes and conscious eaters, our prep meals include carefully composed rice dishes with chicken, vegetables, and other healthy ingredients. They're perfect for anyone who wants a quick, healthy meal without compromising on nutrition. Moreover, our dishes are flavorful and high in protein. Here are Prep The Food's top 5 rice meals:
Rice is a healthy and versatile food that fits perfectly within the diet of athletes and conscious eaters. It is an important source of carbohydrates and, depending on the species, can vary in nutritional value. Whether you opt for white rice, brown rice or basmati, rice can be a valuable addition to your diet.
For ready-made rice dishes that will help you achieve your fitness goals, visit Prep The Food. View our range of healthy meals, juices and supplements on www.prepthefood.nl
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