Brown Rice - Nutrition Facts, Health Benefits & Cooking Methods
Nutritional Information (100g)
Brown rice is a whole grain food that provides essential nutrients and dietary fiber.
- Calories: 111 kcal
- Carbohydrates: 23 g
- Fiber: 1.8 g
- Protein: 2.6 g
- Fat: 0.9 g
- Magnesium: 11% of the Daily Value (DV)
- Manganese: 45% of the Daily Value (DV)
- Phosphorus: 8% of the Daily Value (DV)
- Potassium: 2% of the Daily Value (DV)
Brown rice is a great source of magnesium, manganese, and dietary fiber, making it a staple in a balanced diet.
Health Benefits of Brown Rice
- Rich in Nutrients: Brown rice is packed with essential vitamins and minerals, making it a nutritious choice over refined grains.
- Supports Digestive Health: The fiber content in brown rice aids digestion and promotes bowel regularity.
- Regulates Blood Sugar: Whole grains like brown rice have a lower glycemic index, which helps stabilize blood sugar levels.
- Improves Heart Health: Brown rice contains nutrients that contribute to lower cholesterol levels and improved cardiovascular health.
- May Aid in Weight Management: The fiber and nutrient content of brown rice can help you feel fuller longer, supporting weight management efforts.
Potential Risks and Side Effects
- Arsenic Content: Like many grains, brown rice may contain trace amounts of arsenic, so it's important to wash it thoroughly and vary your diet.
- High in Carbohydrates: While brown rice is a healthier option than white rice, it is still a carbohydrate-dense food and should be consumed in moderation for those monitoring carbohydrate intake.
Delicious Brown Rice Recipes
1. Simple Brown Rice Pilaf
A flavorful and easy-to-make brown rice pilaf, perfect as a side dish for any meal.
Ingredients:
- 1 cup brown rice
- 2 cups vegetable broth
- 1 small onion, chopped
- 1 clove garlic, minced
- 1 tbsp olive oil
- Salt and pepper to taste
Instructions:
Heat the olive oil in a pot and sauté the onion and garlic until soft. Add the rice and stir for a minute. Pour in the broth, bring to a boil, then cover and simmer until the rice is cooked, about 40-45 minutes. Season with salt and pepper before serving.
2. Brown Rice Stir-Fry
A healthy and filling stir-fry recipe featuring brown rice, vegetables, and soy sauce.
Ingredients:
- 2 cups cooked brown rice
- 1 cup mixed vegetables (carrots, peas, bell peppers)
- 2 tbsp soy sauce
- 1 tbsp sesame oil
- 1 clove garlic, minced
- 1 tsp grated ginger
Instructions:
In a large pan, heat the sesame oil and sauté the garlic and ginger until fragrant. Add the mixed vegetables and stir-fry until tender. Add the cooked brown rice and soy sauce, mixing well. Stir-fry for another 2-3 minutes and serve hot.