The composition and calorie content of the product. Than rice flour is healthier than wheat flour, contraindications to use. How to make rice flour yourself, the best recipes.
Rice flour is flour made from rice grains. Its main value in comparison with wheat is that it does not contain gluten, intolerance to which has been diagnosed more and more recently. The product is especially popular in Japan, India and Southeast Asia. In these regions, it is used everywhere - for making noodles, flat cakes, sauces, desserts, etc. In our country, gluten-free rice flour is only gaining popularity, and is used as a useful alternative to wheat in dietary and medical diets.
Composition and calorie content of rice flour
Rice flour, like any other, has a large calorie content, and this means that, although it does not include gluten, and it also contains a good amount of useful biologically active substances, it is impossible to abuse products made from it.
Calorie content of rice flour - 366 kcal per 100 g, of which
- Proteins - 6 g;
- Fat - 1, 4 g;
- Carbohydrates - 77, 7 g;
- Dietary fiber - 2.4 g;
- Water - 11, 9 g.
It also contains vitamins and minerals, especially rice flour is rich in B vitamins.
Vitamins per 100 g
- Vitamin PP, NE - 2, 59 mg;
- Vitamin B1, thiamine - 0.18 mg;
- Vitamin B2, riboflavin - 0.021 mg;
- Vitamin B4, choline - 5.8 mg;
- Vitamin B5, pantothenic acid - 0.819 mg;
- Vitamin B6, pyridoxine - 0.436 mcg;
- Vitamin B9, folate - 4 mcg;
- Vitamin E, alpha-tocopherol - 0, 11 mg;
Macronutrients per 100 g
- Potassium - 76 mg;
- Calcium - 10 mg;
- Magnesium - 35 mg;
- Phosphorus - 98 mg
Microelements per 100 g
- Iron - 0.35 mg;
- Manganese - 1.2 mg;
- Copper - 130 mcg;
- Selenium - 15.1 mcg;
- Zinc - 0.8 mg.
Fatty acids per 100 g
- Saturated - 0.386 g;
- Monounsaturated - 0.442 g;
- Polyunsaturated - 0, 379 g.
It should be noted that the composition of rice flour includes a full range of essential amino acids. A person needs 20 amino acids every day, while 8 of them are irreplaceable - they are not produced by the body on its own and must necessarily come from the outside. Rice flour is one of the few plant-based foods that boasts all 8 essential amino acids.
The benefits of rice flour
Rice flour is actively gaining popularity today. The increased demand for it is associated primarily with the fact that the product does not contain gluten - a protein that is found in wheat flour and can irritate the digestive system. Gluten is especially dangerous for people with its genetic intolerance, this disease is called celiac disease.
However, the benefits of rice flour are not only gluten free, it also has the following properties:
- Normalization of bowel function … Rice flour is rich in fiber, which plays a huge role in intestinal function, it helps to collect harmful components of food and quickly remove them from the body. By the way, there is also evidence that foods high in fiber can help lower sugar and cholesterol levels. Keep in mind that there are different types of rice flour, it is richer in fiber and also has a lower glycemic index flour made from brown rice and wild varieties.
- Beneficial effect on metabolism … B vitamins are the main nutrients for normal metabolism. They determine to a greater extent the degree of efficiency of assimilation of proteins, fats, carbohydrates and many vitamins and minerals, as well as the efficiency of their use, that is, the level of human energy depends on them, in fact. Rice flour contains these very vitamins in good quantities.
- Strengthening the nervous system … B vitamins are of particular importance for the brain processes and the nervous system. With a sufficient intake of them into the body, memory is strengthened, clarity of thinking increases, and sleep improves.
- Normalization of the work of the heart and blood vessels … Rice flour contains two of the most valuable minerals for the heart and blood vessels - potassium and magnesium. They help stabilize the rhythm, normalize blood pressure, and also reduce the likelihood of developing atherosclerosis and thrombosis and, accordingly, acute cardiac conditions.
- Strengthening bones, nails, hair … Introducing rice flour into the diet is especially important for postmenopausal women who often suffer from osteoporosis - a disease of fragility of bones. Rice flour helps maintain proper calcium balance, while the phosphorus also contained in the product allows calcium to be absorbed more efficiently.
- Stimulating the body's defenses … Vitamin E, selenium and zinc play an important role in strengthening the immune system. Alpha-tocopherol has an antioxidant effect, which enhances the body's ability to resist free radicals, which, if not properly controlled, can lead to cellular mutations and, consequently, inflammation. Selenium helps vitamin E to be absorbed better, and zinc helps to detoxify the body.
- Prevention of anemia … This effect is achieved due to the presence of iron and manganese in the composition. Although these micronutrients are present in small amounts in flour, they make an important contribution to the overall balance.
As you can see, it makes a lot of sense to include rice flour in your diet, even if you don't have gluten sensitivity issues.
