Nutritionally, cooked brown rice is a staple food in many parts of the world, providing a rich source of essential nutrients, including carbohydrates, fiber, and several important vitamins and minerals. One cup of cooked brown rice contains approximately 110 calories, with 25 grams of carbohydrates, 2 grams of protein, and 1.5 grams of fat. It is also a good source of dietary fiber, containing about 3.5 grams per cup, which can help promote digestive health and support healthy blood sugar levels.
Nutritional Benefits of Cooked Brown Rice
Cooked brown rice is considered a nutrient-dense food, meaning it provides a high amount of essential vitamins and minerals while being relatively low in calories. It is an excellent source of manganese, a mineral that plays a crucial role in the body’s antioxidant defenses and is involved in the metabolism of carbohydrates and amino acids. Cooked brown rice is also a good source of selenium, a mineral that acts as an antioxidant in the body and is important for immune system function. Additionally, it contains a range of B vitamins, including thiamin, niacin, and folate, which are important for energy production and maintaining healthy red blood cells.
Macronutrient Composition
The macronutrient composition of cooked brown rice is characterized by a high carbohydrate content, with a relatively small amount of protein and fat. The exact composition can vary depending on the type of brown rice and cooking method, but on average, one cup of cooked brown rice contains:
| Macronutrient | Amount per Cup |
|---|---|
| Carbohydrates | 25 grams |
| Protein | 2 grams |
| Fat | 1.5 grams |
Micronutrient Content
In addition to its macronutrient composition, cooked brown rice is also a rich source of several important micronutrients. These include:
- Manganese: plays a crucial role in the body's antioxidant defenses and is involved in the metabolism of carbohydrates and amino acids
- Selenium: acts as an antioxidant in the body and is important for immune system function
- Thiamin (Vitamin B1): important for energy production and maintaining healthy red blood cells
- Niacin (Vitamin B3): involved in energy production and maintaining healthy skin, hair, and nails
- Folate (Vitamin B9): essential for fetal development during pregnancy and maintaining healthy red blood cells
Overall, cooked brown rice is a nutritious and versatile food that can be incorporated into a healthy diet in a variety of ways, from side dishes and stir-fries to salads and bowls.
Is cooked brown rice a good source of protein?
+While cooked brown rice does contain some protein, it is not a significant source. One cup of cooked brown rice contains about 2 grams of protein, which is relatively low compared to other protein-rich foods like lean meats, fish, and legumes.
Can cooked brown rice help lower cholesterol levels?
+Yes, cooked brown rice can help lower cholesterol levels due to its high fiber content. Soluble fiber, in particular, can help bind to bile acids and remove them from the body, which can help reduce the amount of cholesterol produced in the liver.
In conclusion, cooked brown rice is a nutritious and versatile food that provides a range of essential nutrients, including carbohydrates, fiber, and several important vitamins and minerals. Its high fiber content and complex carbohydrate composition make it a good choice for those looking to manage their blood sugar levels and promote digestive health. Whether you’re looking for a healthy side dish or a base for a nutritious meal, cooked brown rice is an excellent option.
