Shirataki rice and brown rice are 2 most popular types of rice for weight loss. Both brown rice and shirataki rice are considered to be healthier and more helpful for those who want to lose weight because they are low in calories. But which one is better?
Shirataki Rice
Shirataki rice is made of konjac roots that contain glucomannan, which is water-soluble natural fibre. It is short-grained, transparent, and tastes like jelly. Shirataki rice is low in carbs and calories. 112 grams or half cup of shirataki rice contains only 3 grams of carbohydrate and 10 calories. Even though it is low in carbohydrate and calorie, this kind of rice still can make you feel full because it is rich in fibres.
According to a study published in the journal Obesity Medicine in 2020, shirataki rice can help obese and overweight people to lose weight. Moreover, according to research released in the journal Bioactive Carbohydrates and Dietary Fibre in 2015, shirataki rice is also great for diabetics. It is because the body takes a longer time to digest this rice, preventing the increase in blood sugar levels.
Shirataki rice is also helpful for lowering cholesterol levels. According to research in the American Journal of Clinical Nutrition, consuming 3 grams of shirataki fibre can lower the level of bad cholesterol or LDL up to 10%.
Brown Rice
Brown rice is considered as the most nutritious rice because it is rich in fibres. A cup of brown rice contains 218 calories, 45.8 gram of carbs, 3.5 grams of fiber, 1.8 grams of fat, and 4.5 grams of protein. Compared to white rice, brown rice contains higher fibre and lower calories. Moreover, brown rice is good for diabetics as it is low in sugar as well.
People who consume brown rice are reportedly at a lower risk of diabetes type 2. Overall, this rice can help you to meet your daily need for fiber. According to the information published by Colorado State University, the recommended daily intake of fibre is 14 grams per 1.000 calories consumed. ¼ cup of brown rice contains 2 grams of fibre, meaning that it already meets 8% of daily fibre intake.
Based on a journal published in the International Journal of Food Science and Nutrition in 2006, people who consume brown rice had lower blood sugar levels after meals.
Which One is Healthier?
Both shirataki rice and brown rice are good for health. When it comes to calories, shirataki rice is better than brown rice as it is lower in calories. However, brown rice is a better choice for everyday consumption, especially for healthy diets. Brown rice contains more nutrients than shirataki rice. But it does not mean you shouldn’t consume shirataki rice every day.
Since shirataki rice has fewer nutrients than brown rice, you must make sure you have other nutrients needed, like proteins, minerals, vitamins, and others. So, you can consume shirataki rice with vegetables, eggs, fruits, chicken, beef, and so on to meet your body’s needs for nutrients.
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