How many calories in white and brown rice and their nutritional value?

calories in white and brown rice
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calories in white rice vs brown rice, calories in white rice and brown rice

Rice is one of the most known and popular healthful dishes in the world; people cook it with most of the meals on the table. There are many different rice recipes and different ways to cook it since there are varieties of rice, but do you know the number of calories in rice? What about the distribution of these calories and rice’s nutritional facts? To find out the answers to the above questions, read the article below, in which we deal with the calories in white rice and brown rice, and their nutritional facts.

1. White rice

White rice is brown rice without its bran’s outer layer, which causes a significant decrease in the fiber content and nutritional value, as after removing the shell or the outer layer, the grains are cleaned to remove the last layer with essential oils.

2. Brown rice

Whole-grain brown rice, in which the outer layer or inedible shell is removed only during the beating, which makes it retain fiber and considered to be a source of fiber. Rice cultivated in several regions of the world, such as Egypt, is the most prominent Arab country in the production of brown rice and its exportation to many countries of the world. Brown rice has several types: short-grain rice, long-grain rice, and medium-sized in length.

3. Calories in white rice

White rice is the rice that resulted after cleaning the rice bran and crusts; in other words, white rice was at first brown rice (whole grain rice), but most of the people don’t prefer to eat it as it was at first. Besides, the cleaning process of rice from its bran helps it to last for a long time.
One cup of cooked white rice contains 204 calories, which provides about 10% of the daily caloric value, assuming a diet based on eating 2000 calories per day, the caloric content in a white rice cup comes from 187 calories of carbohydrates, and 13 Calories from protein, and four calories from fat.

4.Calories in brown rice

Brown rice as we mentioned is whole grain rice (with the bran and crusts), although its age is shorter than white rice, it may be higher in the proportion of some nutrition facts, in terms of fiber, protein, vitamins, and minerals. A cup of cooked brown rice carries about 246 calories, and as we note, there are more calories in brown rice than in white rice, but that does not prevent that brown rice has a high nutritional value in terms of the nutrients it contains.

5. A comparison of brown and white rice in nutritional value

In the following, we explain the content of the third cup of brown and white rice, in terms of some essential elements, and the content of this amount of both types is as follows:
– Protein 1.83 grams in brown rice, compared to 1.42 grams in white rice.
– Total fat is 0.65 grams in brown rice, compared to 0.15 grams in white rice.
– Carbohydrates 17.05 g in brown rice, compared to 14.84 g in white rice.
-1.1 grams of fiber in brown rice, compared to 0.2 g in white rice. (high in fiber)
– Sugars 0.16 g in brown rice, compared to 0.03 g in white rice.
– Calcium is 2 mg in brown rice, compared to 5 mg in white rice.
– Iron is 0.37 mg in brown rice, compared to 0.63 mg in white rice.
– Sodium is 3 mg in brown rice, as opposed to 1 mg in white rice.
– Saturated fat acids 0.17 grams in brown rice, compared to 0.04 grams in white rice.
– 0 cholesterol in both types.
From the comparison above, we find that brown rice is higher in fiber content than white rice, protein, fat, and carbohydrates. And it is worth noting that it is also higher in the proportion of some minerals, such as manganese and magnesium, but this does not mean that white rice is useless. Still, we can benefit from the different types of rice, in particular brown and white rice, depending on quantities, cooking methods of rice, and other calorie diet content.

6. Is it possible to consume rice with diabetes?

Both white and brown rice can have an elevated degree of the glycemic index (GI), the degree of food GI represents the effect it may have on blood sugar levels, this depends on how slow or fast the food influence the level of Blood sugar.

White rice has a GI index of 72, so the bloodstream can absorb it quickly, and brown rice has a GI index of 50. Although brown rice is slower than affecting blood sugar, it can have a visible effect.
Moderation is the key to controlling sugar and managing diabetes risk. A third of a cup of rice contains 15 grams of carbohydrates, which is equivalent to a third or a quarter of the amount allowed in a single serving of carbohydrates.

Also, remember that the meal must contain protein in order to slow down the absorption of carbohydrates contained in rice, and therefore there is no sudden rise in blood sugar.
On the other hand, basmati rice and brown rice do not cause a sudden increase in the proportion of sugar, such as white rice, so be sure to choose the healthiest and perfect rice for you.

7. Tips for preparing rice

Some varieties of rice and brown rice are unprocessed and contain more fiber. They can be part of a balanced meal when eaten in appropriate quantities.
Mixing brown rice with other foods helps balance blood sugar levels, such as beans, red beans, or protein and healthy fats.
Cooking brown rice takes longer than white rice, but the process of cooking is simple, people can cook brown rice in a rice bowl or rice cooker with 1.5 cups of water per 1 cup of rice.

8. Important note

Rice may contain arsenic, whether it is white rice, brown rice, or organic rice. Therefore, the Food and Drug Administration issued a statement preventing pregnant women from eating whole rice grains because of their arsenic content. As arsenic is a heavy metal that accumulates in the body over time; thus, we recommend eating a variety of foods to reduce the vulnerability to arsenic in rice.

Originally published on Live Positively.