Learn About Calories Present in Different Types of Rice

Rice is a staple food consumed widely in most of South-East Asia, and India. Primarily, there are two main varieties of rice that are consumed on a global scale, white rice and brown rice. If you look at white and brown rice calories, you will be astonished to find that both the varieties have almost similar calorific content.

However, if you look at brown rice nutrition facts, you will find that brown rice has a considerable lead over white rice in terms of fibre, antioxidants, and a host of other important vitamins and minerals. Brown rice, especially if organic, can help you in maintaining a healthy body and facilitating an optimal nutritional balance.

Let’s have a look at the nutrient content of brown rice and white rice.

White and Brown Rice Calories and Nutritional Value

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Below is a table illustrating the white and brown rice calories and their nutritional value per cup of serving. Data sourced from FatSecret.

Looking at the brown rice nutrition facts, it is instantly clear that brown rice has about 5 times more fibre than a similar serving of white rice. The Potassium and Protein content is also significantly higher than white rice. Brown rice is also a rich source of heart-healthy fatty acids, MUFA & PUFA that help in maintaining a healthy heart.

Let’s now move on to the brown rice nutrition facts and the benefits they entail for your body.

Brown Rice Nutrition Facts

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Brown rice nutrition facts vary as per the exact variety of the rice in question. If you want to reap the maximum benefits of brown rice nutrition, make sure that you choose an organic variety. Organic brown rice is free from harmful pesticides, non-GMO, and highly rich in nutrients. Let’s begin with brown rice nutrition facts.

• Rich in fibre: Brown rice is a rich source of dietary fibre. According to a study published on ResearchGate, the fibre in brown rice helps in lowering your body’s cholesterol levels and also reduces the risk of heart disease. The high fibre content has also been linked to controlling blood sugar levels and reducing the risk of your body harbouring type 2 diabetes.
• Low glycaemic index: As per a study published by the Madras Diabetes Research Foundation, brown rice has a glycaemic value of 50, as opposed to 72 of white rice. This is about a third lower than the GI of white rice. A low GI prevents the glucose from brown rice from getting absorbed rapidly in the body and can prove to be an alternative to white rice for diabetics. Although brown rice is a whole grain, diabetics must make sure that their consumption is moderated.
• Rich in Magnesium: A report published by the NCBI claimed that a single cup of brown rice serving fulfils around 21% of daily Magnesium requirements of your body. Magnesium is crucial in ensuring healthy body functions and works as a cofactor for more than 300 enzymes in your body. It also helps the body in fighting type 2 diabetes and has anti-inflammatory properties.
• High anti-oxidant content: Brown rice contains various types of phenolic acids that are best known for their anti-oxidant properties. As published in an NCBI report, consuming brown rice regularly prevents type 2 diabetes, cardiovascular disease, cancer and obesity due to its high antioxidant content. Research has also shown that pre-germinated brown rice increases mental health and helps in building strong immunity.
• Helps in lowering cholesterol levels: The rice bran oil found in brown rice helps in reducing atherogenic levels and increases the HDL cholesterol (healthy cholesterol) levels in the body, as per a study published by the NCBI. The rice bran oil present in brown rice interferes with the digestion process of cholesterols and helps in regulating insulin secretion, reducing emotional unrest and improves kidney and liver function.

Aren’t these brown rice nutrition facts astonishing? Since it is a whole grain, it can go perfectly with any health-centric diet plan and help you in maintaining a healthy body.

Conclusion

Now that you are aware of brown rice nutrition facts, it is instantly clear that it is a healthy option when compared to white rice. Moreover, since brown rice is a whole grain, its regular consumption has been linked to a reduction in the risk of chronic diseases. If you want to reap all the health benefits of brown rice, make sure that you choose an organic variety that is guaranteed to be free from harmful pesticides, growth hormones and is fresher than its non-organic counterparts.