Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program)
Category: Cereal Grains & Pasta
Nutrition Highlights
Serving Size
Calories
219
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 183 (83.9%) |
| Protein | 18 (8.3%) |
| Fat | 15 (6.7%) |
| Total | 219 (100%) |
Serving: 1 cup [195g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 142 (73.0%) |
| Carbohydrate | 46 (23.5%) |
| Protein | 4.5 (2.3%) |
| Fat | 1.6 (0.8%) |
| Ash | 0.8 (0.4%) |
| Total | 195 (100%) |
Serving: 1 cup [195g]
Benefits
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Brown rice is high in fiber and manganese which aids digestion and is important for bone health and wound healing respectively
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It contains magnesium which is important for muscle and nerve function as well as blood pressure regulation
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Brown rice is a whole grain and therefore provides more nutrients than white rice. The germ and bran in brown rice contain antioxidants, vitamins, and minerals stripped away in white rice processing
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The fiber in brown rice helps promote healthy digestion and keeps you feeling full for longer
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Medium-grain brown rice has a soft, sticky texture when cooked making it a suitable substitute for short-grain rice in recipes like risottos and paellas
Risks
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Brown rice is high in carbohydrates and a serving can significantly increase daily carb intake if overconsumed. This can negatively impact blood sugar levels and weight management goals
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While high in fiber, a single serving of brown rice only provides a small amount of fiber which may not support optimal digestive health if not balanced with other high-fiber foods and fluids
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Brown rice is relatively high in arsenic which is a toxic heavy metal that can accumulate in the body over time and potentially increase risk of certain cancers depending on consumption levels and individual susceptibility
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Medium-grain brown rice tends to have a higher glycemic index than long-grain varieties which means it can cause a more rapid rise in blood sugar. This makes it a less ideal choice for managing blood sugar levels
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Cooked rice is prone to spoilage if not stored properly in the refrigerator and consumed within 3-4 days. Leaving rice at room temperature promotes bacterial growth like Bacillus cereus which can cause food poisoning
Additional Information
Rice, specifically brown, medium-grain, cooked is a highly nutritious food that offers several health benefits. It is a staple food for many cultures and provides a good source of energy, essential nutrients, and dietary fiber. However, it is important to be aware of certain risks associated with its consumption as well.
Nutritional Benefits:
1. Energy Source: Rice is primarily composed of carbohydrates, which serve as the body's main source of energy. Brown rice is a complex carbohydrate that provides a slow and sustained release of energy, making it ideal for maintaining stable blood sugar levels.
2. Dietary Fiber: Brown rice contains a significant amount of dietary fiber, particularly compared to its refined counterpart, white rice. Fiber aids in digestion, promotes bowel regularity, and helps prevent constipation. It also contributes to a feeling of fullness, which can aid in weight management.
3. Vitamins and Minerals: Brown rice is a good source of various vitamins and minerals, including B vitamins such as thiamin, niacin, and vitamin B6, which are essential for energy production and the proper functioning of the nervous system. It also contains minerals like magnesium, phosphorus, and selenium, which play crucial roles in bone health, energy metabolism, and antioxidant defense.
4. Antioxidants: Brown rice contains antioxidants, such as phenolic compounds and flavonoids, which help protect the body against oxidative stress and reduce the risk of chronic diseases, including heart disease and certain types of cancer.
Risks:
1. Arsenic Content: Rice, particularly brown rice, may contain trace amounts of arsenic, a naturally occurring element found in soil and water. Arsenic can accumulate in rice due to its cultivation methods and the absorption of water. Long-term exposure to high levels of arsenic may increase the risk of certain health issues, such as cancer and cardiovascular disease. To minimize exposure, it is recommended to vary your grain intake and choose rice from different sources.
2. Phytic Acid: Brown rice, like other whole grains, contains phytic acid, which can inhibit the absorption of certain minerals, including zinc, iron, and calcium. Soaking or sprouting the rice before cooking can help reduce phytic acid levels and enhance mineral absorption.
3. Caloric Density: While rice is a nutritious food, it is important to consume it in moderation, especially if you are watching your calorie intake. Rice is relatively high in calories, and excessive consumption without considering portion sizes can contribute to weight gain.
In conclusion, brown, medium-grain, cooked rice is a nutritious food choice that provides energy, dietary fiber, vitamins, minerals, and antioxidants. It can be a valuable addition to a balanced diet. However, it is crucial to be mindful of potential risks associated with arsenic content, phytic acid, and caloric density. By practicing moderation and choosing rice from various sources, you can enjoy the nutritional benefits of this versatile grain while minimizing any potential risks.