Calories in Brown Rice
Brown rice or as it is also known as hulled rice is a whole grain rice that has been partly milled or hasn't been milled at all. Rice is the most consumed grain throughout the world, in some parts of the world it is the staple diet. There is often a debate as to whether it is the brown or white rice that is more nutritious. It is brown, and has been proved. To produce brown rice, only the outermost layer, known as the hull of the rice grain or kernel is removed or milled. Whereas to produce white rice, complete milling and polishing is done. As it is only the hull that is removed the rice grain is not stripped of most of its nutritional value. Nutrition is right in them, but what about brown rice calories? As most of us have gone calorie conscious, a quick check will clean our mind.
Caloric Content
Brown rice calories completely depends on the type of rice grain; long, short, sticky, etc. and the way its cooked and consumed. One cup, equivalent to 195 g of cooked long grain brown rice has approximately 216 calories. Rice being low on cholesterol, sodium and calories help to optimize health by providing the body with adequate energy.
Nutritional Value
Once again the nutritional value will completely depend upon the type of rice and the way it is cooked. 100 gms of rice contains calcium: 10.0 mg, magnesium: 43.0 mg, phosphorus: 83.0 mg, potassium: 43.0 mg, sodium: 5.0 mg, carbohydrates: 23.0 g, dietary fiber: 1.8 g, fat: 0.9 g, manganese: 0.9 mg and protein: 2.6 g.
Health Benefits
Unpolished rice has more benefits than polished white rice. A concentrated source of fiber, brown rice helps to maintain colon health. Combined with traces of mineral; selenium, brown rice can inhibit the growth of cancer causing cells. Selenium is very essential for the body, as it builds the immune system, improves metabolism and activates antioxidant defense systems. In addition to this, fiber ensures a good bowel movement, and reduces the chances of bowel related diseases.
Brown rice is a whole grain and is thus enriched with all nutritional benefits of whole grains. Not just the grain, even brown rice oil helps to lower cholesterol levels, and helps in maintaining cardiovascular health. Consumption of brown rice lowers progression of the build-up of plaque that narrows the vessels through which blood flows (atherosclerosis) as well as the narrowing of the diameter of arterial passageway. Being a good source of magnesium, brown rice can help lower type 2 diabetes risk. Besides, cholesterol, it also assists in controlling blood sugar.
Brown rice is easily digestible, and is excellent for those with a weak digestive system. Individuals suffering from stomach and intestinal ulcers not only have brown rice with comfort, as it is easy to digest, but get nutrients while doing so. The carbohydrates present in the brown rice, aid in building the body and boosting the immune system.
Brown rice can be cooked with vegetables and meat. To keep brown rice calories at a minimum, consume it steamed or boiled. Enjoy all health benefits of this unpolished whole grain, every meal.
