Rice is the favorite side dish in many countries of the world, and white rice is mostly eaten by the people. There is yellow and brown rice also available, which contain better flavor and nutrition respectively. Rice contains a lot of carbohydrates along with several nutrients which are found in wheat and maize. Yellow rice is nothing but the addition of spices like turmeric and saffron in white rice. This gives the yellow color to the rice, and its flavor is improved a little bit along with the look.
There are several cultures in the world where yellow rice is their traditional cuisine. It is also a custom to celebrate occasions and ceremonies using yellow rice. Before choosing the rice for yourself, you should check the carbohydrates proportion in it. Do you know how many carbs are in a cup of yellow rice? If no, then you have to find it out before adding it in your diet. The yellow rice contains around 90% of carbohydrates, and one cup of yellow rice (cooked) will contain around 45gm of carbs. There will be 240 calories in one cup of cooked rice. The carbs are essential for every body type to stay energized. The nutritionists also believe that 50 to 60 percentage of the calories should come from your food rich in carbs.
What are The Nutritional Advantages of Having Yellow Rice?
In the yellow rice, there is around 8 percent of protein and 2 percent of fat, and it comes from-inflammatory omega-6 fatty acids. The yellow rice doesn’t contain Vitamin A, Vitamin C, beta-carotene, and it is also low in fiber. The yellow rice is an excellent source of niacin, sodium, calcium, magnesium, iron, potassium, zinc, phosphorus, riboflavin, and folate. Iron and folate in the rice are healthy for pregnant women, and it prevents the congenital disabilities.
Reduction of Sodium Content
Yellow rice is high in sodium, and it can cause top BP problems. If you want to stay away from heart diseases, then you should not take more sodium than 2300 milligrams, and one cup of rice contains 750 mg of sodium. So, when you are going to buy the yellow rice, you should check the sodium content in it.
How Can You Make Yellow Rice Healthier?
If you want to make your yellow rice healthy, then you can make some changes in your recipes. The healthier rice can help you to reduce your weight faster, and you don’t have to face any issues because of it. Instead of using white rice, you can use brown rice to prepare yellow rice as these contain 218 calories while the white rice contains 242 calories. Fiber concentration in brown rice is also higher and that’s why you should use it to prepare your yellow rice. If you add peas and beans in the rice, then it can enhance fiber concentration, zinc and iron in it. There won’t be any need of adding salt in the yellow rice if you don’t want excess sodium in it.