Which is healthier: rice or buckwheat?

To figure out which is healthier - rice or buckwheat, we will compare them by BJU, amount of fiber, macro- and microelements, as well as glycemic index (GI). Besides white rice, we will also talk about brown rice. It is an unrefined grain that retains more fiber and minerals. This rice is considered healthy, and, like white rice, can be easily found in any store.

Which is healthier in composition: rice or buckwheat?

Buckwheat and rice contain similar number of kilocalories (343 and 334 kcal) per 100 grams of dry product, but differ in the percentage of protein. This macronutrient increases satiety level after eating, helps control appetite, maintain and increase muscle mass and strength.

100 g of buckwheat contains 13 g of protein, and this is almost twice as much as white (6.7 g) and brown (7.5 g) rice. On the contrary, there are fewer carbohydrates - 56 g versus 80 and 77 g, respectively. So, if you are trying to lose weight and build muscle, choose buckwheat more often as a side dish.

This cereal also wins in terms of the amount of fiber. 100 g of buckwheat contains about 10–12 g of dietary fiber, useful for gut health, while rice has only 1–1.9 g.

Moreover, buckwheat contains more macro- and microelements, as well as vitamins. Below is their quantity per 100 g of cereal.

Thus, white rice beats buckwheat only in the amount of calcium, and brown rice also surpasses buckwheat in the content of selenium, vitamins B1, B3 and B6.

Which cereal has a lower glycemic index?

Glycemic index (GI) reflectshow quickly your blood glucose level will rise after consuming the product. White rice has this indicator equals 70, and for brown and buckwheat - 50.

The GI itself is high does not meanthat the product is harmful. But if you consume such food in large quantities, it can put a lot of stress on the pancreas.

In one meta-analysis calculatedthat consuming 3–4 servings of white rice per day increases the risk by 1.5 times diabetes 2nd type. This is a disease in which the pancreas stops producing enough insulin, and the body's cells lose sensitivity to it.

Of course, this amount of rice in the diet is more typical for Asian countries. And even if you eat it every day, but add vegetables, meat or fish, this is unlikely to lead to illness.

But if your diet already contains a lot of food high in “fast” carbohydrates - white bread and pastries, sweets, soda - it’s still better to choose buckwheat or brown rice as a side dish.

Which cereal is better for health?

Judging by its composition and effect on the body, buckwheat outperforms rice - at least white rice. In the same time healthy eating should be varied and tasty, so you definitely shouldn’t cross out the latter from your diet. Especially if you love him.

This culture also contains vegetable protein, fiber and minerals. And happily eating a bowl of rice, supplemented with vegetables, fish or lean meat, will be much healthier than choking on boring buckwheat.