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Is Cauliflower Rice Healthier Than White Rice

Cauliflower rice is generally healthier than white rice as it contains fewer calories, carbohydrates, and more fiber, potassium, and calcium. However, white rice may be preferable for athletes needing to replenish glycogen stores or individuals with digestion issues due to its lower fiber content. While cauliflower rice is lower in calories and carbohydrates, making it suitable for those watching intake, white rice still provides benefits for certain groups. Overall, cauliflower rice is the healthier option for most people.

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Judi Ann Magsacay
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124 views2 pages

Is Cauliflower Rice Healthier Than White Rice

Cauliflower rice is generally healthier than white rice as it contains fewer calories, carbohydrates, and more fiber, potassium, and calcium. However, white rice may be preferable for athletes needing to replenish glycogen stores or individuals with digestion issues due to its lower fiber content. While cauliflower rice is lower in calories and carbohydrates, making it suitable for those watching intake, white rice still provides benefits for certain groups. Overall, cauliflower rice is the healthier option for most people.

Uploaded by

Judi Ann Magsacay
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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Is Cauliflower Rice Healthier Than

White Rice?
 James Gardikas
 September 11, 2020

Question: Is Cauliflower Rice Healthier Than White Rice?


Answer:

Recently, cauliflower rice has become a popular substitute for white rice. But is
cauliflower rice a healthy alternative, or just a comparable substitute?
The answer depends on your specific dietary goals and lifestyle. Let’s explore further!

Cauliflower Rice vs White Rice Nutritional Comparison


Cauliflower rice and white rice contain different amounts of carbohydrates, calories,
fiber, potassium and calcium. For a better idea of their differences, here’s a side-by-side
comparison: [1]
Cauliflower Rice (1 cup) White Rice (1 cup)

20 calories 210 calories

4g carbs (2g net carbs) 46g carbs (45g net carbs)

2g protein 4g protein

2g fiber 1g fiber

164mg potassium 57mg potassium

19mg calcium 1mg calcium

Carbohydrates

With very few carbohydrates (4g total, 2g net) cauliflower rice is an excellent option for
people following the keto diet or generally watching their carb intake. Also, the reduced
carbs found in cauliflower rice may help people with type 2 diabetes better control their
blood sugar levels.
Calories

For a well-rounded diet, calories shouldn’t be the only focus. That said, cauliflower rice
contains fewer calories (20 calories) than white rice (210 calories). As such, cauliflower
rice may be a better option for those watching their calories.

Fiber
Cauliflower rice contains 2g of fiber, which is 8% of the daily recommended amount for
women and 5% the daily recommended amount for men. Swap cauliflower rice for white
rice to increase your daily fiber intake. [2]
Potassium
Potassium is an electrolyte that is essential for many bodily functions, including water
balance and muscle contractions. One cup of cauliflower rice contains 164mg of
potassium, while one cup of white rice contains 57mg. The recommended daily
potassium intake is 3,400mg for healthy adult males and 2,600mg for adult females. [3]
Calcium
Calcium plays many roles in the body. Most well-known is its role in bone health,
muscle contraction and blood clotting. One cup of white rice contains only 1mg of
calcium, while one cup of cauliflower rice contains 19mg. For adults, the recommended
daily intake is 1,000mg. [4]

Who Should Choose White Rice?

“So, is cauliflower rice healthier?” you ask. The answer isn’t black and white.
Some people may benefit from choosing white rice over cauliflower rice. Those groups
include:

 Performance Athletes: Athletes deplete their body’s carbohydrate stores


(glycogen) during intense exercise and need to refuel their bodies afterward. White rice
helps quickly replenish these stores.
 People with Digestion Issues: Fiber can cause digestive distress for some people.
Individuals with IBS (irritable bowel syndrome) may benefit from choosing white rice over
cauliflower rice because of its lower fiber content.

Sources:
[1] https://ndb.nal.usda.gov
[2] https://www.eatright.org/
[3] https://www.eatright.org/
[4] https://ods.od.nih.gov/
Reference: https://underscore.factor75.com/is-cauliflower-rice-healthier-than-white-rice/

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