Cooked Brown Rice Nutrition Facts

Additional Information

Cooked brown rice is a popular and nutritious grain-based food that offers several health benefits. It is a whole grain rice variety that has had the outer hull removed, but still retains the bran and germ layers that contribute to its distinctive brown color and nutritional profile.

Characteristics of Cooked Brown Rice

Cooked brown rice is a nutrient-dense food that provides essential macronutrients and micronutrients. Here are some key characteristics of cooked brown rice:

1. Calories: A 0.5 cup serving of cooked brown rice contains about 109 calories, making it a relatively low-calorie option compared to other grains.
2. Carbohydrates: Brown rice is a good source of carbohydrates, with 23 grams per serving. These complex carbohydrates provide energy and help maintain stable blood sugar levels.
3. Protein: Cooked brown rice has 2.3 grams of protein per serving. While not as high in protein as some other plant-based sources, it still contributes to your overall protein intake.
4. Fat: Cooked brown rice is low in fat, with 0.8 grams per serving. The fat content consists primarily of small amounts of polyunsaturated and monounsaturated fats.
5. Dietary Fiber: Brown rice is a rich source of fiber, providing 1.8 grams of fiber per serving. Fiber promotes digestive health, helps regulate blood sugar levels, and contributes to a feeling of fullness.
6. Vitamins and minerals: While brown rice is not particularly rich in vitamins, it does contain small amounts of essential nutrients. It provides trace amounts of vitamins A and C, as well as calcium and iron.

Benefits of Cooked Brown Rice

Incorporating cooked brown rice into your diet can provide several health benefits:

1. Heart Health: Brown rice is beneficial for heart health due to its high fiber content. Fiber helps reduce the risk of heart disease by lowering cholesterol and improving overall cardiovascular function.
2. Weight management: Brown rice is a satiating food that can help with weight management. The combination of complex carbohydrates and fiber helps you feel fuller for longer, reducing the likelihood of overeating.
3. Blood sugar control: The fiber in brown rice slows the digestion and absorption of carbohydrates, resulting in a slower release of glucose into the bloodstream. This can help stabilize blood sugar levels and prevent spikes and crashes.
4. Nutrient Density: Brown rice is a nutrient-dense food that provides essential vitamins, minerals, and fiber. By including it in your meals, you can increase your overall nutrient intake and support optimal health.

Disadvantages of cooked brown rice

While cooked brown rice offers numerous health benefits, it is important to be aware of its potential drawbacks:

1. Arsenic content: Rice, including brown rice, may contain trace amounts of arsenic, a naturally occurring element. Prolonged and excessive consumption of rice, especially from regions with high levels of arsenic in the soil, may pose health risks. It is advisable to vary your choice of grains and to consume brown rice in moderation.
2. Longer cooking time: Brown rice takes longer to cook than white rice. It typically takes about 30-35 minutes to cook thoroughly. This longer cooking time may be inconvenient for people who want to prepare meals quickly.
3. Taste and texture: Some people may find the taste and texture of brown rice to be different from white rice. Brown rice has a slightly nuttier flavor and a chewier texture, which may be an acquired taste for some people.

Conclusion

Cooked brown rice is a nutritious and versatile grain that offers several health benefits. It is a good source of complex carbohydrates, fiber, and essential nutrients. Including brown rice in your diet can support heart health, weight management, and blood sugar control. However, it is important to be aware of the potential arsenic content and the longer cooking time. Overall, cooked brown rice is a valuable addition to a balanced and healthy diet.

Questions and Answers

Is cooked brown rice a good nutrient source?

Yes, cooked brown rice is a nutrient-dense food. It provides essential macronutrients such as carbohydrates and protein, as well as fiber. It also contains small amounts of vitamins and minerals, contributing to a well-rounded nutritional profile.

Can cooked brown rice help with weight management?

Yes, adding cooked brown rice to your diet can help with weight management. It is a satiating food due to its complex carbohydrate and fiber content, which can help you feel fuller for longer periods of time and reduce the likelihood of overeating.

Is there a nutritional difference between cooked brown rice and white rice?

Yes, there is a nutritional difference between cooked brown rice and white rice. Brown rice retains its bran and germ layers, which contain valuable nutrients such as fiber, vitamins, and minerals. In contrast, white rice has had these layers removed during processing, resulting in the loss of some nutrients.

How do I store cooked brown rice?

To store cooked brown rice, allow it to cool to room temperature, then transfer to an airtight container. Store in the refrigerator and consume within 3-4 days. Proper storage will help maintain its freshness and prevent the growth of harmful bacteria.

Can people with gluten intolerance or celiac disease eat cooked brown rice?

Yes, cooked brown rice is naturally gluten-free and can be safely consumed by people with gluten intolerance or celiac disease. It serves as a suitable alternative to gluten-containing grains and can be incorporated into a gluten-free diet.