Brown rice - calories. Brown rice: benefits and harms

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In the 18-19 centuries in Asian countries, brown rice was considered the food of the poor; noble people preferred exclusively white product. Processing scheme regular rice consists of removing the top hard layer of the harvested rice grains and removing the brown bran from the rice. During processing brown rice Only the top layer is removed, while the second layer of bran remains intact.

Unlike its white brother, brown rice retains huge amount vitamins, micro and macroelements. Brown rice is an excellent source of energy due to B vitamins, includes folic acid, as well as vitamins B1, B2, B3 - involved in metabolic processes. Contains pyridoxine, without which it is impossible to digest proteins and fats, and vitamin E, a powerful antioxidant. The mineral compounds contained in brown rice - magnesium, phosphorus, potassium, selenium and zinc - normalize cell function and serve as raw materials for the reproduction of necessary hormones.

Useful properties

The usefulness of brown rice is in its shell, which, in addition to vitamins and microelements, serves as a source of fiber. Fiber is necessary for normal digestion, appetite regulation, and weight loss. The absence of the plant protein gluten in brown rice makes it an excellent product for people prone to allergic reactions.

Rice is a source of complex carbohydrates that provide strength and energy for for a long time. It does not cause high spikes in insulin in the blood, which means it reduces cravings for sweets and reduces the risk of developing diabetes, obesity, and atherosclerosis.

Thanks to bran, metabolic processes in the body are normalized and the gastrointestinal tract is cleansed. The neutral acid-base balance of rice helps to improve well-being in case of stomach diseases such as gastritis and ulcers. Regular consumption of brown rice improves the condition of hair and nails.

Application

Brown rice is included in diets for weight loss, as ordinary people, and diabetics. Athletes use rice as energy for training, recovery and growth muscle mass. Brown rice also serves as a delicious side dish for fish dishes. You can use it to make delicious puddings, cereals, and pie fillings. Combines with mushrooms and dried fruits. Often serves as the basis for pilaf.

Brown rice requires special cooking to develop its flavor: it is cooked for 10 minutes, then it needs to be rinsed and cooked for another 15 minutes. In addition, it must be pre-soaked and washed before and after cooking.

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Calories, kcal:

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Rice is the most common and consumed cereal, brown () and are, in fact, the same rice, only having gone through different stages of processing. Brown rice is the least processed; only the top yellow peel is removed from it, while the bran shell remains on the rice grain. Brown rice has a color ranging from light brown to , with an elongated grain shape. Bran gives brown rice a slightly nutty odor and flavor.

Rice has been eaten for more than 10 thousand years; it is logical to assume that until they learned to peel rice grains until white and steam them, brown rice served as the main food.

Calorie content of brown rice

The calorie content of brown rice is 337 kcal per 100 grams of product.

Brown rice is a carbohydrate product; it contains slow carbohydrates, which give you a feeling of fullness and energy for a long time. Due to the presence of the bran shell, the product is rich in fiber necessary for normal activity. gastrointestinal tract. Brown rice contains, especially a lot, which is responsible for the transmission of nerve impulses.

Especially necessary female body, since the level of worries, nervous disorders and stress is statistically higher in women (calorizator). From minerals It should be noted that it is recognized as one of the best preventive agents against the occurrence of osteoporosis. Brown rice does not contain , it can be safely consumed by those who are intolerant to wheat gluten. The product has a beneficial effect on the condition of the skin, hair and nails.

Harm of brown rice

Brown rice can cause constipation and heaviness in the stomach if consumed uncontrolled. It should be remembered that glycemic index product is quite high, same as white rice.

The calorie content of boiled brown rice is reduced almost three times and amounts to 111 kcal per 100 grams of product, therefore, including brown rice dishes several times a week in your usual menu, you can gradually reduce weight.

Brown rice in cooking

You only need to take into account that brown rice is tougher and takes longer to cook. For this reason, many people find it less tasty and less familiar, but you just have to learn how to cook it correctly. To do this, you must adhere to the following rules:

• soak it for several hours in cold water (ideally overnight);
• such rice should also be cooked in cold water;
• cook for 10 minutes, remove from heat, rinse in cold water;
• add cold water again and cook for another 15 minutes;
• Remove from heat and wrap in a blanket until the rice is ready.

Brown rice is perfect for puddings, casseroles, porridges, and pilaf. Goes well with dried fruits and meat or fish.

Brown rice is, in fact, not a separate type of rice, but one of the variations of white rice. Only, unlike white rice, it was not peeled from the shell that covers the grains. Thanks to this, brown rice is many times healthier than its white counterpart, because it is in this thin, weightless skin that the majority of all useful substances.

The main disadvantage of brown rice is its relatively high cost compared to its white counterpart. It would seem that if less effort is put into the production preparation process, the product should be cheaper. But this rule does not work with brown rice. Cunning marketers understand very well that brown rice has many benefits, so the consumer will buy it even at a relatively inflated price.

Composition of brown rice

Unpolished rice contains a record amount of fiber and dietary fiber, as a result of which it has an extremely positive effect on intestinal motility. The gastrointestinal tract is gently cleansed of toxins, and its functioning is gradually improved. Dietary fiber normalizes all metabolic processes, ensures stabilization of sugar levels and dissolution of cholesterol plaques. During the cooking of rice, beneficial mucus is formed, which envelops the walls of the stomach and has an anti-inflammatory effect.

Unpolished rice contains twice as much selenium, thiamine, niacin and riboflavin as white rice. In fact, three times more vitamin E, folic acid and pyrodoxine. And almost half of potassium, phosphorus and magnesium. At the same time, the cereal contains absolutely no vegetable protein gluten, which often causes food allergies. The calorie content of brown rice is also within reason: about 330 kcal per 100 grams of boiled rice.

What are the benefits of brown rice?

So amazing chemical composition makes brown rice an effective “healer” for many diseases. In particular, he:

Normalizes the functioning of the gastrointestinal tract
Cleanses the body of waste and toxins
Fights “bad” cholesterol
Prevents constipation
Improves skin and hair condition
Normalizes water-salt balance body
Protects nervous system, eliminates insomnia
Decreases blood pressure
Improves kidney function and blood circulation

Brown rice is a dietary product. It can be used without fear by people with gastrointestinal disorders. Moreover, for diarrhea, a decoction of rice will serve as an excellent strengthening effect, preventing the leaching of useful substances from the body. And according to recent research by Japanese scientists, regular consumption of brown rice helps improve memory and increase intelligence.

At regular use effective antioxidants in rice help get rid of many chronic diseases, help remove toxins and dangerous radicals from the body, prolong beauty and youth. Impressive dosages of potassium and magnesium eliminate neuroses and help recover from diseases of the blood vessels and cardiovascular system.

To understand how powerfully brown rice affects the body, it is enough to replace your food with it at least once. regular breakfast. You will feel a boost of energy that even coffee cannot provide. Just to stay in good shape, you won’t need a “recharge” in the form of a second cup of coffee closer to noon - the activity from rice will last until the evening without the unpleasant states of “rollback”.

Can brown rice be harmful?

To learn from your own experience about the harm that brown rice can cause, you need to try very hard. For example, not knowing the limits in its use, replacing all other food with it. Then there is a risk that brown rice will cause flatulence, bloating and constipation. However, such a plot, as we see it, is unlikely.

Nutritionists recommend eating brown rice two to three times a week. This is enough for the body to receive required quantity all the beneficial substances contained in rice, but did not suffer from their hyper-dosages. Follow this rule and you will enrich your diet healing product with versatile healing effects on the body.

Many people have heard about the benefits of brown rice. It contains quite a lot of zinc and, compared to refined rice, a considerable amount of iron, as well as almost 4.5 times more fiber than its refined counterpart. Thus, there is no need to talk about its benefits. However, many are also interested in how filling brown rice is, the calorie content of which is of direct concern to those who are watching their figure. There are about 330 calories per 100 grams, but a lot depends on how exactly this cereal is prepared. For example, if you simply boil it, it can become less caloric.

Calorie content of brown rice

Basically, per 100 grams of cereal there are up to 73 grams. There is the least amount of fat here, their levels range from 1.8 grams to 2 grams of fat. The rest is proteins. In boiled brown rice, the calorie content can be significantly reduced (up to 25%) due to the leaching of the most sticky and nutritious part. But it decreases if you drain the first water first and steam only the second. And if you don’t do this, then the calorie content of boiled brown rice will remain practically the same. So if you decide to use this product for diets whose goal is weight loss, this point must be taken into account.

What else can determine the calorie content of brown rice?

Since brown rice is not a specific variety of the cereal under discussion, but an unpolished version, it, in turn, can be different types and grow in different regions. Therefore, how many calories are in brown rice also depends on the conditions in which it grew, soil and other factors. Naturally, with regard to specific dishes, the method of processing and what exactly is served with the grains is important. And the calories in brown rice themselves are a more or less constant value.

Brown rice is an ancient cereal crop. This cereal is very popular in eastern countries, where it is used every day, due to its excellent balanced composition, thanks to which brown variety considered one of the best low-calorie cereals. It is worth taking a closer look at the benefits, composition and calorie content of this wonderful product.

Benefits and contraindications

Brown and white rice are essentially the same product, but processed. different methods. The brown variety undergoes fewer treatments; in production, only the grains are cleaned from the upper yellowish skin. But the bran shell is left intact, which is why the grains of this variety have a brown tint and an elongated shape. The brown variety has an interesting nutty flavor and aroma. In our country, brown rice is not as popular as white rice.

However, in Asian countries this product is famous for its many useful properties and is one of the main dishes in the daily diet of every family.

The brown variety has the following beneficial properties:

• Regular consumption of this type of cereal can significantly reduce blood cholesterol levels;
• favors proper operation gastrointestinal tract;
• if it is necessary to cleanse the walls of the stomach and intestines, as well as rid the body of toxic substances, it is recommended to consume a small portion of brown rice daily; This product also helps get rid of constipation and severe flatulence;
• often the brown variety is introduced into the diet of patients with diseases such as gastritis or stomach ulcers;
• is one of the main components rice diet or rice fasting day;
• cooks often use rice as a side dish for all types of meat and fish, and rice is also an excellent basis for making porridge, pudding, salad or traditional types pilaf;

• due to its unique ability to absorb moisture, brown cereal is used to restore hydrobalance in the human body;
• medical studies have shown that regular consumption of brown rice improves blood circulation;
• brown cereal can have a relaxing effect on nerve cells and the brain, and therefore this variety It is advisable to include rice in the daily diet of a person who is subject to constant mental stress or tends to experience nervous exhaustion;
• helps strengthen teeth and gums, and also improves appearance skin and hair;
• due to the significant content of vitamin A in this variety, there is a possibility of improved vision with constant use of the product;
• helps restore normal sleep patterns, helps fight insomnia and irritability;
• helps improve the functioning of the digestive organs, helps remove waste products and metabolic products from the body.

Like any product, this type of cereal tends to have a number of contraindications. First of all, this product is contraindicated for people suffering from severe bloating. In this case, it is advisable to give preference to white varieties of cereals, consuming them no more than twice every seven days. It is strongly recommended not to consume brown rice if you have difficulty urinating. Boiled cereal has a fairly powerful diuretic effect. If a person has colitis, you should also avoid this product. With a relatively low calorie content in one hundred grams of brown cereal, you should not abuse it if you have a large body weight.

Due to the fact that rice grains tend to take a long time to digest, there is a possibility of extra pounds.

Compound

Do not forget that any cereal crop is a carbohydrate. However, brown rice cereal is classified as “long-lasting” and useful form carbohydrates that are completely broken down in the human body. They are perfectly processed, giving a person an energy boost and not settling as fat deposits. In turn, this variety of rice is rich in vegetable protein, which is a building material for muscle fibers.

It is worth taking a closer look at the equally important components of the brown variety.

• Dietary fiber, often referred to simply as fiber. Contents in brown rice cereal There is little dietary fiber, only three grams per two hundred grams of cereal. However, in comparison with white varieties of rice, which contain only one gram of fiber per two hundred grams of cereal, it is better to give preference to eating brown rice. When boiling brown rice in water, there will be relatively few calories in the dish, which is due to the presence of coarse dietary fiber.
• The full complex of B vitamins has made brown rice incredibly popular in eastern countries. One serving of this product can almost completely cover daily requirement human body in these elements. However, rice grains that have undergone heat treatment, reduces the content of these useful vitamins five times. In other words, their concentration is much lower in cooked rice than in raw rice.

• The content of metals necessary for the body also brings this product to a leading position in terms of quantity. useful elements in the composition. Brown rice grains are a rich source of copper, zinc, manganese, magnesium and iron. The composition also contains a small amount of sodium, a rather rare metal found in food products. This is the chemical composition of the product.
• The presence of phosphorus, selenium and iodine in brown rice allows this product to be used as a prophylactic for thyroid disease.

By consuming 50–70 grams of cooked brown rice, you can cover your body's daily needs for these elements.

Calorie content, dietary fat and glycemic index

The low calorie content of brown rice makes this product a favorite of everyone who is actively fighting against extra pounds. The calorie content of one hundred grams of brown rice cereal is approximately three hundred and thirty kilocalories. And in in this case We are talking about a dry product. But one hundred grams of boiled brown rice already contains one hundred and ten kilocalories. This strong decrease in the energy value of rice cereal is explained by pre-treatment, to which the cereal is exposed before cooking. It is no secret that, regardless of the variety, it is advisable to wash rice cereals in cool water several times, which helps remove starch and adhesive, which is also called gluten.

It is these two elements that add energy value to rice cereal in the form of kilocalories.

It is worth mentioning separately nutritional value of this variety. This information will be useful to everyone, especially those who are interested in consuming exclusively low calorie foods. The main part of brown rice cereal, as mentioned earlier, is occupied by complex carbohydrates, about seventy-four percent. The protein content per 100 grams is quite significant when compared with other cereals, about twenty-four percent. Fats in brown rice occupy the smallest part - only two percent. By the way, even a small percentage of fats in the brown variety is presented in the form healthy oils, influencing human body favorable action.

First, we need to remind you what the glycemic index is. Without delving deeply into medical terminology, the glycemic index or GI is an indicator indicating the difference in the level of sugar in the blood vessels after any food. Sugar, starch and glucose have a value of 100 units. A raw cabbage will be marked at approximately ten units. It is worth comparing the two main varieties of rice grains - white and brown. The glycemic index of white rice is eighty-five units. While the glycemic index of brown rice groats varies from forty-five to fifty units. Consequently, eating brown rice increases blood sugar levels by half as much as white varieties. In this regard, white rice grains are usually classified as an unhealthy, fast group of carbohydrates, and brown rice, on the contrary, is a slow and healthy group of carbohydrates.

Counting calories in different dishes

The calorie content in one hundred grams of cooked brown variety can vary significantly from one hundred grams raw product. This is due to the active absorption of water by the grains during the cooking process, which contributes to an increase in weight. It is also necessary to take into account the added ingredients, for example, salt, spoon butter, a handful of raisins and the fat content of milk. Salt is the only ingredient above that does not add calories. ready-made dish. While one hundred grams of butter can increase the energy value of boiled brown rice by seven hundred and forty-eight calories.

People tend to ignore the fact that extra ingredients add several calories to a dish. Do not forget about this, as this can lead to gaining extra pounds. Raisins, which are often added when preparing pilaf, will increase the calorie content of the dish by two hundred and sixty-four calories (per one hundred grams). In one teaspoon granulated sugar contains sixteen calories. As for milk, there is no clear answer. Its calorie content will depend on the fat content in its composition. For example, the calorie content of brown rice with milk, which contains two and a half percent fat, without adding any additional ingredients, will be approximately one hundred and ten calories per one hundred grams of the finished dish.

The brown variety prepared using a double boiler has a higher energy value, when compared with boiled - one hundred and fifty-five calories per one hundred grams of dish. Boiled brown rice becomes healthier when added stewed vegetables, such as sweet peppers, carrots, green peas and corn. Boiled vegetables do not greatly change the calorie content of the dish, and, as a rule, boiled rice with vegetables contains no more than one hundred and eighteen calories. Adding seafood to cooked brown rice is another great way to add variety to your diet without harming your figure.

For example, a dish of rice and mussels will be only 121 kcal.

See the following video about the benefits of brown rice.