1 Cup (195.0 G) Brown Rice, cooked contains approximately 218 calories. Brown rice is a popular diet staple because of its rich nutrient profile and health benefits.

Brown rice is an excellent source of complex carbohydrates, dietary fiber, and essential vitamins and minerals. A 1-cup serving of cooked brown rice also contains 5 grams of protein and 3.5 grams of fat.

In this article, we'll explore the nutritional profile, benefits, and different ways to include brown rice in your diet.

Nutritional Information

Brown rice is a nutrient-dense food that is rich in essential vitamins, minerals, and fiber. Here is a breakdown of the nutritional information of 1 cup (195.0 G) brown rice, cooked:

• calories: 218
• Carbohydrates: 45.8 grams
• Protein: 5 grams
• Fat: 3.5 grams
• Fiber: 3.5 grams
• Iron: 2.92 mg
• Magnesium: 83.85 mg
• Phosphorus: 162.75 mg
• Potassium: 83.85 mg
• Zinc: 1.25 mg

Cooking Time

Cooking brown rice can take anywhere from 35 to 45 minutes, depending on the cooking method and whether you soaked it beforehand. Here are some tips to help you cook brown rice perfectly every time:

• Rinse the rice well before cooking to remove excess starch.
• Soak the rice for at least 30 minutes before cooking to speed up the process and reduce cooking time.
• Use a 2:1 water-to-rice ratio when cooking brown rice.
• Bring the water to a boil, then reduce the heat to low and simmer for 35 to 45 minutes, or until the rice is tender and the water is absorbed.

Health Benefits

Brown rice is a whole grain that is loaded with health-promoting nutrients and antioxidants. Here are some of the health benefits of including brown rice in your diet:

• Lowers the risk of heart disease and stroke
• Reduces inflammation and oxidative stress in the body
• May help with weight management and promote feelings of fullness and satiety
• Supports digestive health and bowel regularity
• Maintains steady blood sugar levels and reduces the risk of type 2 diabetes
• May reduce the risk of certain cancers, such as colon, breast, and prostate cancer

Suitable for Different Diets

Brown rice is a versatile and nutrient-dense food that can be enjoyed on a variety of diets. Here are some of the diets that brown rice is suitable for:

• Vegan and vegetarian diets
• Plant-based diets
• Gluten-free diets
• Low-fat diets
• Low-sodium diets
• Diabetic and prediabetic diets
• Weight-loss diets

Recipes with Brown Rice

There are endless ways to enjoy brown rice, from stir-fries and salads to soups and stews. Here are some delicious and healthy recipes that feature brown rice:

• Vegetable Fried Rice
• Black Bean and Brown Rice Bowl
• Thai-Style Brown Rice Salad
• Chicken and Broccoli Stir-Fry with Brown Rice
• Spicy Brown Rice and Bean Soup

Variety of Brown Rice

Brown rice is available in a variety of forms, each with its own unique flavor, texture, and nutrient profile. Here are some types of brown rice you can try:

• Long grain brown rice
• Short grain brown rice
• Basmati brown rice
• Jasmine brown rice
• Purple brown rice

Brown Rice as a Side Dish

Brown rice makes a healthy and delicious side dish that pairs well with a variety of main courses. Here are some ideas for incorporating brown rice into your meals:

• Serve brown rice with grilled chicken, fish, or tofu.
• Use brown rice instead of white rice in your sushi rolls.
• Add brown rice to salads or grain bowls.
• Mix brown rice with vegetables and spices for a quick and easy stir-fry.

Brown Rice for Weight Loss

Brown rice is a great choice for weight loss because it is low in calories and high in fiber, which helps promote feelings of fullness and satiety. Here are some tips for using brown rice to support your weight loss goals:

• Use brown rice as a base for healthy grain bowls or salads.
• Replace white rice with brown rice in your favorite recipes.
• Add brown rice to soups and stews to make them more filling.
• Serve brown rice with grilled veggies or lean protein for a satisfying and nutritious meal.

Brown Rice for Diabetes

Brown rice is an excellent choice for people with diabetes because it is low on the glycemic index, which means it does not cause a sharp increase in blood sugar levels. Here are some tips for including brown rice in a diabetic diet:

• Pair brown rice with lean protein and non-starchy vegetables for balanced and blood sugar-friendly meals.
• Limit your portion of brown rice to 1/2 to 1 cup per meal.
• Avoid adding high-sugar sauces or toppings to brown rice.
• Combine brown rice with other low-glycemic foods, such as legumes, nuts, and seeds, to create balanced and satisfying meals.

Organic vs. Non-Organic Brown Rice

When it comes to the nutritional value of brown rice, organic and non-organic varieties are similar. However, choosing organic brown rice has other benefits.

• Organic brown rice is grown without the use of harmful pesticides, herbicides, or synthetic fertilizers.
• Organic farming practices promote healthy soil and biodiversity.
• Organic farming helps reduce water pollution and minimize the risk of soil erosion.

If possible, choose organic brown rice to support your health, the environment, and sustainable agriculture practices.