Calories In Brown Rice
Brown rice or hulled rice as it is also called, is rice that has either not been milled at all or only been partly milled. This means that only the kernel (or the hull of the rice) is removed. Research has proved that brown rice is a healthier option than white rice.
The amount of calories in brown rice depends on the way the rice is cooked, as well as the type of rice grain – i.e. is the grain short, long, sticky and so on. Generally speaking, one cup of cooked brown rice (of the long grain variety) will have about 216 calories.
The nutrients in brown rice again depend on the way it is cooked. Brown rice contains manganese, which helps gain energy from proteins and carbohydrates. It also helps in the production of cholesterol. It also has fiber and selenium, which helps reduce the risk of colon cancer.
Calories in 1/2 Cup Brown Rice
The nutritional content of ½ cup of brown rice depends as mentioned above, on the type of grain and the way it is cooked. Nutrition facts in ½ cup brown rice (i.e. cooked and long grain rice) are as follows:-
- Calories from Fat: 8
- Calories 108
- Protein 2.52g
- Iron 2%
- Dietary Fiber 1.8g
- Sugars 0.34g
- Total Carbohydrate 22.39g
Calories in 1 Cup of Brown Rice
The nutrient content in 1 cup of brown rice depends once again, on the type of grain that is being examined. For instance, there are 216 calories in 1 cup of brown rice (long grained), while there are 218 calories in 1 cup of medium grained whole rice. The other nutrients in 1 cup of brown rice (long grained) are as follows:-
- Calories from Fat 16
- Dietary Fiber 3.6g
- Total Carbohydrate 44.77g
- Sugars 0.68 g
- Cholesterol 0 mg
- Sodium 10mg
Calories in 2 cups of Brown Rice
The nutritional composition of 2 cups of brown rice is as listed below:-
- Calories from Fat 32
- Calories 433
- Sugars 1.36g
- Protein 10.06 g
- Calcium 4%
- Iron 9%
- Total Carbohydrate 89.54 g
- Dietary Fiber 7g
Properties And Health Benefits:
There are many health benefits of brown rice. Some of them are:-
- Helping in weight loss: It is a well known fact that high fiber grains aid in weight loss and this is the case with brown rice as well.
- Helps to lower cholesterol: The natural oil that brown rice contains helps to lower the cholesterol level.
- Post menopausal benefits: Women who suffer with hypertension and high cholesterol during the post menopausal period benefit from eating brown rice as it lowers blood pressure and cholesterol levels as well.
- Cuts down the risk of gallstones: Studies have shown that the insoluble fiber present in brown rice helps to cut down the risk of gallstones.
- Supplies Magnesium: It is a rich source of magnesium and therefore helps with various health problems. It helps to lower the risk of heart attacks, strokes and so on.
Side Effects:
There are a few side effects of brown rice. However, generally speaking, brown rice is safe for mostly everyone when consumed as part of their diet. Research has not yet been carried out on brown rice to see how safe it is, when it is used for medicinal purposes. Also see alternatives to brown rice
Tips on Intake:
- The recommended quantity of brown rice intake depends on an individual’s nutritional and calorie needs. A person who follows a 2000 calorie diet will require 6 oz daily.
- When to consume brown rice: If you are following a balanced diet and keeping to your calorie limit, you can eat as much brown rice, whenever you want.
- Healthy ways to consume brown rice include steaming it, mixing it in a salad, making fried rice with it and so on.
- The quality of brown rice depends on the chemical make up of the type of grain that you buy.
- Storage tips for brown rice (raw) include storing it in a cool and dry place, preferably around 50°F. Brown rice usually lasts for about 6 months. Keep the rice in the refrigerator if you do not have a cooler place to keep it in.
|