Rice flour, brown
Category: Cereal Grains & Pasta
Nutrition Highlights
Serving Size
Calories
574
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 | 483 (84.2%) |
| Protein | 46 (8.0%) |
| Fat | 40 (6.9%) |
| Total | 574 (100%) |
Serving: 1 cup [158g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 121 (76.5%) |
| Water | 19 (12.0%) |
| Protein | 11 (7.2%) |
| Fat | 4.4 (2.8%) |
| Ash | 2.4 (1.5%) |
| Total | 158 (100%) |
Serving: 1 cup [158g]
Benefits
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High in fiber and minerals. Brown rice flour contains more fiber and nutrients than white rice flour since the bran and germ are intact
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Good source of manganese. Brown rice flour is a good plant-based source of manganese which is an essential mineral that helps the body form bone and metabolize carbohydrates, proteins, and cholesterol
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May aid digestion. The fiber in brown rice flour helps food move through the digestive tract smoothly and prevents constipation
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Rich in antioxidants. Brown rice flour contains antioxidants like vitamin E, selenium, and phytic acid that protect cells from damage
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Gluten-free option. Brown rice flour is a good gluten-free alternative to wheat flour for those with celiac disease or gluten sensitivity
Risks
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Brown rice flour is high in carbohydrates and a serving can significantly raise blood sugar levels if consumed in large quantities by people with diabetes or prediabetes
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It is low in protein and some essential nutrients compared to other flour alternatives like nut and legume flours. Overreliance on brown rice flour as a staple could lead to nutritional deficiencies
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Contains phytic acid which can reduce absorption of minerals like iron from the flour. May need to soak or sprout rice before grinding to flour to reduce phytic acid levels
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Gluten-free but contains arsenic which is a toxic heavy metal that can accumulate in the body over time with frequent high intake of brown rice and rice products like flour
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Prone to rancidity if not stored properly in a cool, dry place and consumed within a few months of purchase due to its high oil content
Additional Information
Rice flour, brown, is a versatile and nutritious food product that offers numerous benefits. Derived from whole grain brown rice, this flour is gluten-free, making it suitable for individuals with gluten intolerance or celiac disease. Let's delve into the primary attribute and secondary attributes of brown rice flour, discussing its nutritional benefits and potential risks.
Primary Attribute:
1. Whole Grain: Brown rice flour is made from the whole grain, retaining the bran, germ, and endosperm, unlike white rice flour. This means it contains higher levels of essential nutrients and dietary fiber.
Nutritional Benefits:
1. High in Fiber: Brown rice flour is an excellent source of dietary fiber. Fiber aids in digestion, promotes bowel regularity, and helps maintain a healthy weight by providing a feeling of fullness. It also supports heart health and helps control blood sugar levels.
2. Rich in B Vitamins: Brown rice flour contains various B vitamins, including thiamin (B1), riboflavin (B2), niacin (B3), and vitamin B6. These vitamins play crucial roles in energy metabolism, nerve function, and red blood cell production.
3. Minerals: This flour is a good source of essential minerals such as magnesium, phosphorus, and manganese. Magnesium supports bone health, regulates blood pressure, and aids in muscle function. Phosphorus is essential for bone and teeth formation, while manganese acts as an antioxidant and supports enzyme function.
4. Antioxidants: Brown rice flour contains antioxidants such as phenolic compounds, which help protect cells from damage caused by harmful free radicals. These antioxidants have been linked to a reduced risk of chronic diseases, including heart disease and certain types of cancer.
Secondary Attributes:
1. Gluten-Free: Brown rice flour is naturally gluten-free, making it a suitable alternative for individuals with gluten sensitivities or those following a gluten-free diet.
2. Low in Fat: Brown rice flour is relatively low in fat, making it a healthier choice compared to some other flours that may contain higher levels of saturated fats.
Potential Risks:
1. Arsenic Contamination: One potential risk associated with brown rice flour is its potential for arsenic contamination. Rice, including brown rice, can absorb arsenic from the soil. However, the risk can be minimized by choosing rice from reputable sources, rinsing it thoroughly before cooking, and consuming a varied diet to reduce overall exposure.
2. Caloric Density: While brown rice flour offers numerous nutritional benefits, it is important to be mindful of portion sizes due to its caloric density. It is higher in calories compared to some other gluten-free flours. Moderation is key to maintaining a balanced diet.
In conclusion, brown rice flour is a nutrient-dense and gluten-free alternative to traditional flours. Its primary attribute as a whole grain provides a range of nutritional benefits, including high fiber content, essential vitamins, minerals, and antioxidants. However, potential risks include arsenic contamination and its caloric density. Incorporating brown rice flour into a well-rounded diet can contribute to overall health and well-being.