How much rice and wheat one should take per day ?

How much rice and wheat one should take per day ? 

 

How much rice and wheat one should take per day ? 

How to Balance Your Rice and Wheat Intake for Optimal Health :

Introduction :

Rice and wheat are two of the most widely consumed grains in the world. They provide energy, carbohydrates, protein, fiber, and various vitamins and minerals. However, not all types of rice and wheat are equally nutritious, and eating too much or too little of them can have negative effects on your health. In this article, we will explore how much rice and wheat you should eat per day, and what are the best sources of these grains.

The Benefits of Rice and Wheat :

Rice and wheat are both sources of complex carbohydrates, which are digested slowly and provide a steady supply of glucose to your cells. Glucose is the main fuel for your brain and muscles, and it helps regulate your mood, appetite, and metabolism. Carbohydrates also spare protein from being used as energy, allowing it to be used for building and repairing tissues.

Rice and wheat also contain protein, which is essential for growth, maintenance, and repair of your body. Protein is made up of amino acids, some of which your body cannot produce on its own. These are called essential amino acids, and you need to get them from your diet. Rice and wheat provide some of these essential amino acids, but not all of them. Therefore, you need to combine them with other protein sources, such as beans, nuts, seeds, dairy products, eggs, meat, fish, or poultry.

Rice and wheat also provide fiber, which is a type of carbohydrate that is not digested by your body. Fiber helps prevent constipation, lower cholesterol levels, regulate blood sugar levels, and reduce the risk of heart disease and diabetes. Fiber also makes you feel full longer, which can help you control your weight.

Rice and wheat also contain various vitamins and minerals that support your health. For example, rice is a good source of thiamine (vitamin B1), niacin (vitamin B3), magnesium, phosphorus, manganese, selenium, and iron. Wheat is a good source of folate (vitamin B9), riboflavin (vitamin B2), pyridoxine (vitamin B6), zinc, copper, and iron.

The Drawbacks of Rice and Wheat :

While rice and wheat have many health benefits, they also have some drawbacks that you need to be aware of. 

• One of the main drawbacks is that they can raise your blood sugar levels quickly if you eat too much of them or choose refined varieties.

• Refined grains are those that have been processed to remove the bran and germ, which are the outer layers that contain most of the fiber and nutrients. 

• Examples of refined grains are white rice, white bread, white pasta, white flour, and cereals made from refined grains.

• Eating too many refined grains can cause spikes in your blood sugar levels, which can lead to insulin resistance, weight gain, inflammation, and increased risk of diabetes and heart disease. 

• To avoid these problems, you should limit your intake of refined grains and choose whole grains instead. 

• Whole grains are those that retain the bran and germ intact. Examples of whole grains are brown rice, whole wheat bread, whole wheat pasta, whole wheat flour, oats, barley, quinoa, and buckwheat.

• Another drawback of rice and wheat is that they can contain gluten, which is a protein found in wheat and some other grains. 

• Gluten can cause digestive problems for some people who have celiac disease or gluten sensitivity. 

• Celiac disease is an autoimmune disorder that damages the lining of the small intestine when gluten is ingested. 

• Gluten sensitivity is a less severe condition that causes symptoms such as bloating, gas, diarrhea, constipation, headache, fatigue, and joint pain when gluten is consumed.

If you have celiac disease or gluten sensitivity, you need to avoid all sources of gluten in your diet, including rice and wheat products that may be contaminated with gluten during processing or storage. 

You can replace them with gluten-free grains such as rice, corn, millet, sorghum, amaranth, and teff.

How Much Rice and Wheat Should You Eat Per Day?

The amount of rice and wheat you should eat per day depends on several factors, such as your age, sex, activity level, and overall health. 

According to the Dietary Guidelines for Americans 2020–20251, carbohydrates should make up 45% to 65% of total daily calories. That’s equal to about 225 to 325 grams of carbs if you eat 2, 000 calories a day. 

However, this does not mean that all your carbs should come from rice and wheat. 

You should also include other sources of carbs in your diet, such as fruits, vegetables, legumes, nuts, and seeds.

As a general rule, you should aim for at least half of your grains to be whole grains. This means that if you eat six servings of grains per day (one serving equals one ounce or 28 grams of grains), at least three of them should be whole grains, such as brown rice or whole wheat bread. 

The other three servings can be refined grains, such as white rice or white bread, but you should limit them to avoid excess sugar and calories.

You should also vary your grain choices and try different types of grains, such as oats, barley, quinoa, and buckwheat. 

These grains have different nutritional profiles and can provide different health benefits. For example, oats are high in soluble fiber, which can lower cholesterol and blood sugar levels. 

Barley is rich in beta-glucan, which can boost your immune system and lower inflammation.

Quinoa is a complete protein, which means it contains all nine essential amino acids.

Buckwheat is a good source of rutin, which can strengthen your blood vessels and prevent bleeding.

Conclusion :

Rice and wheat are nutritious grains that can provide energy, carbohydrates, protein, fiber, and various vitamins and minerals. 

However, they also have some drawbacks, such as raising blood sugar levels and containing gluten. 

To balance your rice and wheat intake for optimal health, you should choose whole grains over refined grains, limit your portion sizes, and vary your grain choices. 

By doing so, you can enjoy the benefits of these grains without compromising your health.

Content Source Courtesy : 

1: Dietary Guidelines for Americans 2020–2025 2: Make Half Your Grains Whole Grains 3: Oatmeal: Nutrition, Benefits, Types, Toppings 4: [Barley: Health Benefits, Facts, Research] 5: [Quinoa: Nutrition, health benefits, and dietary tips] 6: [Buckwheat 101: Nutrition Facts and Health Benefits] 7: https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf 8: https://www.choosemyplate.gov/eathealthy/grains/grains-nutrients-health 9: https://www.webmd.com/diet/oatmeal-benefits : https://www.medicalnewstoday.com/articles/295268 : https://www.medicalnewstoday.com/articles/274745 : https://www.healthline.com/nutrition/foods/buckwheat