Nutrition of Brown Rice
Brown rice is a nutritious, high-fibre food associated with healthy eating. The bran layers that are typically stripped from white rice are retained in brown rice. This means brown rice contains valuable phytochemicals like essential amino acids, fibre, vitamins, flavonoids, phytic acid, and more. If you wonder how healthy and about the nutrition of brown rice, check the information below.
Nutrition of Brown Rice: What does it Contain?
The following information is provided for a 1 cup serving of cooked brown rice.
Calories: 218
Fat: 1.62g
Sodium: 1.95mg
Carbohydrates: 45.8g
Fibre: 3.51g
Sugars: 0g
Protein: 4.52g
Nutrition of Brown Rice: Carbs
A single serving of brown rice contains over 45 grams of complex carbohydrates, 3.5 grams of fibre, and trace amounts of sugar. This means that complex carbs are more nutritious than simple carbohydrates because they contain fibre and other nutrients. Because of the high fibre content, brown rice digests slower in the body for sustained energy. Brown rice also has a medium glycemic index (GI) ranking between 64–72, according to data provided by the American Diabetes Association (ADA). While the GI of some brands of brown rice may be on the higher side, this whole grain is still recommended by the ADA. In addition, the GI score represents how fast a carbohydrate-rich food raises blood glucose. Meal planning with the glycemic index involves selecting carbs that have a low to medium GI rating to better maintain blood sugar levels. In other words, brown rice is a perfectly safe food for you to have.
Nutrition of Brown Rice: Fats
Brown rice has trace amounts of mono and polyunsaturated fats with only 1.2 grams per serving. Unsaturated fats are considered healthy fats coming from plant sources and fatty fish. The American Heart Association (AHA) recommends between 25–35% of total daily calories come from unsaturated fats. Preparing brown rice without added oil or butter would create a virtually fat-free dish.
Nutrition of Brown Rice: Protein
There are over 4 grams of protein per 1 cup cooked serving of brown rice. There are two forms of protein, complete and incomplete. Brown rice, like other grains, contains incomplete protein so it lacks some of the amino acids to make a complete protein. According to the dietary guidelines set forth by the USDA, it is recommended 10–35% of total daily calories come from protein for adult men and women.
Nutrition of Brown Rice: Vitamins and Minerals
Brown rice has several bran layers full of valuable vitamins, minerals, and phytochemicals. Among these are B vitamins, fibre, essential amino acids, flavonoids, minerals, and antioxidant compounds. Brown rice also contains high levels of phytic acid, an anti-nutrient that exhibits antioxidant function and possesses medicinal value according to research.
Nutrition of Brown Rice: Health Benefits
Brown rice is a popular gluten-free, whole grain option for those diagnosed with celiac disease, wheat sensitivity, or non-celiac gluten sensitivity. It also contains valuable phytochemicals shown to play a valuable role in disease prevention.
Many of the health benefits of brown rice come from the antioxidants, fibre, and other valuable chemical compounds found in the bran layers. Research has indicated that brown rice is associated with a wide range of medicinal properties including:
Reduced risk of diabetes
Improved heart health
Improved digestive health
Reduced risk of cancer
Improved cholesterol levels
Decreased inflammation
Weight loss
Nutrition of Brown Rice: Adverse Effects
Arsenic is a toxin found in the environment naturally. It’s also found in nearly all food and drinks to some degree, including brown rice. There are two different types of arsenic—organic and inorganic—the latter being the most toxic form. Higher levels of inorganic arsenic have been found in brown rice because of contaminated irrigation water leaching into the soil feeding the crops.10 Sometimes cooking water is the cause of increased inorganic arsenic levels in brown rice. However, this doesn’t mean brown rice should be excluded from your diet.
The estimated inorganic arsenic concentration in brown rice is 154 parts per billion (ppb) compared to 92 ppb in white rice. These levels do not pose a health concern for immediate toxicity but may pose a risk following long-term exposure. That said, it may be beneficial for those people eating considerable amounts of brown rice daily to moderate intake.
Suggestions to reduce the levels of arsenic in brown rice include:
Wash brown rice in filtered water low in arsenic before cooking.
Cook brown rice in plenty of filtered water low in arsenic. (6 to 1 water to rice ratio is best).
If you eat large amounts of rice, white rice may be a better option than brown rice.
Vary the type of grains consumed during the week.
Eat brown rice in moderation as part of a varied diet.
Nutrition of Brown Rice: White vs Brown Rice
Did you know that all white rice starts out as brown rice? A milling process removes the rice’s husk, bran, and germ. This process increases white rice’s shelf life but removes much of its nutrition, including fibre, vitamins, and minerals. To compensate for this, white rice is artificially fortified with nutrients. The refined grain is also polished to appear more palatable.
Brown rice is generally higher in fibre than white rice. It typically provides 1 to 3 g more fibre than a comparable amount of white rice. Brown rice is an excellent source of manganese while white rice is not. If you’re not aware, manganese is an essential mineral for energy production and antioxidant function. Likewise, contrary to white rice, brown rice is a good source of selenium, which plays an integral role in thyroid hormone production, antioxidant protection, and immune function.
Enriched white rice, contrary to brown rice is a good source of folate. An average 1 cup serving can contain 195 to 222 micrograms (mcg) of folate or about half of your daily recommended amount. Folate helps your body make DNA and other genetic material. It also supports cell division. Although folate is an essential nutrient for everyone, it’s especially vital for women who are pregnant or are planning to become pregnant.
In general, brown rice has more nutrients, it’s a whole grain that doesn’t go through a milling process to remove its husk, and therefore a healthier choice for your diet.
