Brown rice: glycemic index, calories, BJU norms and useful properties

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

In the article, we will consider the glycemic index of brown rice.

This is an old cereal crop. Such groats enjoy wide popularity in the countries of the East. There it is consumed daily, due to the excellent balanced composition. It is worth talking more about the benefits, glycemic index and calorie content of rice.

Varieties of cereals and variety index

India is the birthplace of rice, but it gained popularity in China. Groats vary by grade:

• Rice is white. The glycemic index is quite high. It is in the range of 65-85 units.
• Wild, black rice. His index is 35-40.
• Brown or brown. The glycemic index of brown rice is 45-50 units, which is almost two times lower than white rice. Brown has an index of 50.

What does the GI depend on?

The glycemic index depends on the type of rice. For example, brown rice has a low index and is he althier than white rice. However, even with this value, croup isdietary, well helps to cope with excess weight. It is acceptable to use it for patients with diabetes. The glycemic index of brown brown rice is very low.

Useful properties

White and brown rice cereals are essentially the same product, but processed in different ways. The brown variety experiences fewer treatments, only the peeling of cereals from the upper yellowish peel occurs in production. However, the bran shell remains intact, it is for this reason that grains of this variety have an elongated shape and a brown tint. Brown rice has a specific nutty smell and taste. On the territory of Russia, brown rice groats have not gained such strong popularity compared to white ones.

But this product in Asian countries has become famous for its many useful properties, it is one of the main dishes of the daily family diet.

Brown rice has the following he alth benefits:

• with regular use of cereals of this variety, you can significantly lower the cholesterol content in the blood;
• promotes the proper functioning of the gastrointestinal tract;
• if it is necessary to cleanse the intestinal and gastric walls, rid the body of various toxic substances, it is advisable to consume a small portion of such rice every day; in addition, this product helps to get rid of severe flatulence and constipation;
• the brown variety is often introduced into the diet of people withdiseases like stomach ulcers or gastritis;
• cereals are one of the main components of a rice fasting day or diet;
• often cooks use rice as a side dish for all kinds of fish and meat, in addition, it becomes a good basis for pudding, porridge, traditional varieties of pilaf or salad;
• due to its unique ability to absorb moisture, brown rice is used to restore hydrobalance in the human body;
• Medical studies have shown that regular consumption of brown rice improves blood circulation;
• this kind of cereal can have a relaxing effect on the brain and nerve cells, and therefore this kind of rice is recommended to be included in the daily menu for a person who is subjected to continuous mental stress or is prone to nervous exhaustion;
• helps strengthen gums and teeth, improves the appearance of hair and skin;
• due to the significant concentration of vitamin A in this variety, it is possible to improve vision if the product is consumed constantly;
• restores normal sleep patterns, fights irritability and insomnia;
• improves the functioning of the digestive organs, helps to remove metabolic products and slag formations from the human body.

Contraindications

The glycemic index of rice varieties we reviewed. Are there any contraindications for brown rice, because it has a very low GI. Like any product,This type of rice tends to have certain contraindications. This cereal is primarily contraindicated for people who suffer from severe bloating. In this case, it is recommended to give preference to its white varieties, to use them no more than twice a week. It is absolutely undesirable to use brown rice cereals if there are difficulties with urination. Croup in boiled form has a rather strong diuretic effect. In the presence of colitis in a person, you also need to abandon this product. Despite the fact that one hundred grams of brown rice contains a small amount of calories, they should not be abused by patients with high weight. Due to the fact that rice cereal has the property of long digestion, you can gain extra pounds.

Composition of brown rice

The glycemic index of cereals should be known, especially for those who follow a he althy diet. It should also be remembered that any cereal crop is itself a carbohydrate. But brown rice cereal is a he althy and "long lasting" type of carbohydrate that is broken down entirely in the human body. They are perfectly processed and give an energy charge, do not settle in the form of fat deposits. This rice variety, in turn, contains a lot of vegetable protein, which is a building material for muscle fibers.

It is necessary to dwell in more detail on the equally significant components of brown rice.

• Dietary fiber, often referred to simply as fibre. The concentration of dietary fiber inThe composition of brown rice is small, two hundred grams - only three grams. But, when compared with white varieties of cereals, where two hundred grams of fiber contains one gram, it is better to give preference to the use of brown rice. When brown rice is boiled in water, there will be relatively few calories in the dish, and this is due to the presence of coarse dietary fiber in the cereal.
• The vitamin B complex gave the brown variety of rice groats incredible popularity in eastern countries. In order to almost completely fill the daily need of the human body for these elements, one serving of such a product is enough. However, rice groats that have undergone heat treatment reduce the content of such useful components by five times. In other words, their concentration in cooked rice is much lower than in raw rice.
• The concentration of metals necessary for the body also brings this cereal to a leading position in terms of the content of useful elements in the composition. Brown rice cereal is a rich source of iron, magnesium, manganese, zinc and copper. The composition also contains a small amount of sodium, a rather rare metal that is found in food products. Such a chemical composition of this cereal.
• The presence of iodine, selenium and phosphorus in brown rice allows you to use this product as a prophylactic for thyroid pathology.

Calories

Thanks to the low glycemic index of rice (namely brown), thisthe product becomes a universal favorite for those who are actively struggling with excess weight. One hundred grams of brown rice cereal contains approximately 330 kilocalories. In this situation, we are talking about the product in dry form. However, one hundred grams of brown boiled rice already contains 11 kilocalories. Such a significant decrease in the energy value of rice is due to its pre-treatment, which the cereal undergoes before cooking. Everyone knows that rice groats, regardless of the variety, are recommended to be washed several times in cool water, which helps to remove the adhesive (also called gluten) and starch. It is these two components that add energy value to rice cereal in the form of kilocalories.

Nutritional value

The nutritional value of this variety deserves special mention. As mentioned above, the bulk of brown rice cereals are complex carbohydrates, approximately 74%. Per hundred grams, an impressive protein content compared to other cereals, approximately 24%.

In the composition of brown rice cereal, fats occupy the smallest part - only two percent. It should be noted that even a small concentration of fat in brown rice is in the form of he althy oils that have a beneficial effect on the human body.

The glycemic index of brown rice is of interest to many. But what is the special benefit of unpolished cereals?

Unpolished rice

Unpolished brown (brown rice) is the he althiest variety as itit is cleared only from the upper shell, while retaining all the nutrients and bran. Thanks to the unpolished variety, cholesterol is excreted, kidney activity improves, blood circulation is stabilized, and the water balance in the human body is normalized. Any variety of rice other than white is essentially unpolished. It is the shell of the grain that is responsible for the coloring, when it is grinded, the grits become white.

Glycemic index of different rice everyone should know.

Counting calories in different dishes

100 grams of cooked brown variety can have significantly different calorie content than 100 grams of the raw product. This is due to the active absorption of water by the grains during cooking, which increases the mass. In addition, you need to consider the added ingredients, for example, butter, s alt, milk fat, raisins, etc. S alt is the only ingredient from the above that does not increase the calorie content of the cooked dish.

We reviewed the glycemic index of brown rice.