Are you looking for a healthy and nutritious breakfast option? Check out this blog post, where we’ll be discussing the 1 cup cooked brown rice calories, nutrition facts, and health benefits of brown rice.
This rice grain is a complete protein and offers many health benefits, such as being low in calories, carbs, and sodium. In addition, brown rice is a good source of fiber and vitamin B6. So next time you’re wondering what to eat for breakfast, reach for a cup of cooked brown rice!
1 Cup Cooked Brown Rice Calories
History of rice
If you’re looking to cut down on your caloric intake, rice is a great choice.
According to HSPH, recent archaeological finds in China include prehistoric farm implements and primitive rice seeds that date back around 8,000 years.
Ancient Greeks first saw rice thanks to Arab traders, and Alexander the Great (r. 356-323 B.C.) introduced it to India.
In the ninth century, the Moors brought rice to Spain, and in the seventeenth century, the Spanish carried it to South America.
Prepare brown rice
Cooking brown rice is a great way to enjoy a healthy and nutritious meal that can be easily incorporated into your diet.
Like all grains, brown rice should be properly rinsed under running water to get rid of any dirt or debris.
Brown rice should be cooked by mixing it with two parts of boiling water or broth. Turn reduce the heat, cover the pot once the liquid has come back to a boil, and let it simmer for around 45 minutes.
According to HSPH, brown rice requires more time to cook than white rice because the nutrient-rich germ layer and fiber bran layer have been removed. Brown rice also has a chewier, nuttier texture than white rice thanks to these layers.
1 Cup of Cooked Brown Rice
Despite being a straightforward dish, brown rice has a complex nutritional composition.
In terms of nutrition, brown rice is far more beneficial than white rice.
Despite having identical amounts of calories and carbohydrates, brown rice outperforms white rice in almost all other areas.
- Calories: 216
- Carbs: 44 grams
- Fiber: 3.5 grams
- Fat: 1.8 grams
- Protein: 5 grams
- Thiamin (B1): 12% of the RDI
- Niacin (B3): 15% of the RDI
- Pyridoxine (B6): 14% of the RDI
- Pantothenic acid (B5): 6% of the RDI
- Iron: 5% of the RDI
- Magnesium: 21% of the RDI
- Phosphorus: 16% of the RDI
- Zinc: 8% of the RDI
- Copper: 10% of the RDI
- Manganese: 88% of the RDI
- Selenium: 27% of the RDI
Additionally a good source of folate, riboflavin (B2), potassium, and calcium, whole grains are.
Brown rice also has a very high manganese content. This little-known mineral is essential for several crucial bodily functions, including neuron function, blood sugar management, muscle contraction, bone growth, and wound healing.
Brown Rice Health Benefits
For those who have been diagnosed with celiac disease, wheat sensitivity, or non-celiac gluten sensitivity, brown rice is a well-liked naturally gluten-free whole grain option. It also has beneficial phytochemicals that have been demonstrated to be important in the prevention of disease.
The antioxidants, fiber, and other beneficial chemical components present in the bran layer of brown rice are mostly responsible for the health advantages of this grain. According to research, brown rice contains a wide variety of therapeutic benefits.
Offers a Healthy Source of Energy
Brown rice has a lot more nutrients than white rice, especially when compared to the latter. These consist of lipids, minerals, vitamins, and proteins.
The majority of the daily energy in people’s diets is derived from carbs, which are mostly found in cereal grains like rice of all kinds.
Brown rice is a fantastic source of energy since a large portion of its composition is made up of carbohydrates in the form of starch. Given that the outer bran layer of brown rice is still present, it has more dietary fiber than white rice.
Brown rice and other nutritious grains may help lower your chance of contracting specific chronic conditions.
Provides wholesome fiber
Consuming adequate amounts of fiber promotes healthy digestion, blood sugar regulation, weight management, heart health, and a host of other advantages.
11 Dietary fiber is quite well-present in brown rice. 1 cup of cooked brown rice supplies 13% of your daily requirements for fiber.
Decreases the risk of chronic diseases
Brown rice and other whole grains lower your risk of getting chronic diseases. Brown rice has diabetes-fighting, cholesterol-lowering, cardioprotective, and antioxidant properties. Due to its lower glycaemic index as compared to white rice, brown rice is advantageous for controlling blood sugar levels after meals (55 vs. 64).
Contains phytochemicals that promote health
Numerous phytochemicals, which are proven to improve health, are present in brown rice. These include minerals, gamma-aminobutyric acid (GABA), functional lipids, essential amino acids, phytosterols, phenolic acids, flavonoids, anthocyanins, proanthocyanins, tocopherols, and tocotrienols.
Brown rice contains phenolic chemicals that have a variety of health advantages, including anti-inflammatory, hypoglycemic, anticarcinogenic, antiallergenic, and antiatherosclerotic qualities. These consist of tannins, coumarins, flavonoids, phenolic acids, and stilbenes.
Aids in preventing anemia
Iron, phosphorus, magnesium, potassium, zinc, and copper are all found in brown rice. Anemia and zinc deficiency illnesses are thought to be caused, mainly in third world nations, by eating white rice with a low level of trace minerals.
Over 30% of the world’s population, primarily due to iron deficiency, is anemic, according to the WHO. More iron is found in brown rice than in any other kind of processed rice.
Due to the vast amount of rice consumed worldwide, the iron and other mineral content of brown rice has a substantial impact on health and the prevention of anemia.
Is Brown Rice Beneficial for Losing Weight
You might lose weight if you switch to more refined grains for brown rice.
White rice, white pasta, and white bread are examples of refined grains that lack the fiber and nutrients found in whole grains like brown rice.
For instance, white rice has less than 1 gram of fiber per cup (158 grams), but brown rice has 3.5 grams.
Choosing meals high in fiber may help you eat fewer calories overall since fiber keeps you feeling fuller for longer.
In actuality, studies demonstrate that individuals who eat more whole grains, such as brown rice, weigh less than those who do not.
According to a study involving over 74,000 women, those who consumed more whole grains consistently weighed less than those who consumed fewer of them.
Furthermore, compared to women who consumed the least fiber, those who consumed the most fiber had a 49% decreased risk of severe weight gain.
Brown rice can help reduce abdominal fat in addition to white rice.
In one study, compared to women who consumed the same amount of white rice, 40 overweight women saw substantial reductions in their body weight and waist circumference after eating 2/3 cup (150 grams) of brown rice each day for six weeks.
Brown rice contains arsenic
While arsenic occurs naturally in a number of foods, including rice, it is more likely to contaminate brown rice due to its high water absorption rate during growth, according to a 2012 article in Consumer Reports.
The Food and Drug Administration, however, examined more than 1,000 samples of rice and reported in 2014 that “the arsenic levels that FDA found in the samples it evaluated were too low to cause any immediate or short-term adverse health effects.” The FDA suggested eating a variety of whole grains as part of a healthy diet.
According to the FDA, consumers who are concerned about arsenic levels can cook their rice in six times as much water as usual, which will cut the arsenic level in half.
Conclusion
Do you know the calories in one cup of cooked brown rice? Well, if not, read on to find out! cooked brown rice is whole grain rice that has been cooked until it is soft and fluffy. Apart from its nutritional value, cooked brown rice also offers a number of health benefits. For example, brown rice is a good source of dietary fiber and magnesium, both of which are essential for a healthy heart.
In addition, brown rice is a low-glycemic index food, which means that it will slowly release sugar into your bloodstream over time. So, next time you’re in the mood for a nutritious and filling dish, try adding a cup of cooked brown rice to your diet!
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