Can you eat brown rice on a low-carb diet?

In this short article, we will provide an answer to the question, “Can you eat brown rice on a low carb diet?”. Moreover, we will talk about brown rice, the nutritional composition of brown rice, its calories, positive effects of brown rice and we’ll do a brief review about the consumption of brown rice by relating its intake with the aspects of different diseases.

Can you eat brown rice on a low carb diet?

Yes, we can eat brown rice on a low carb diet. It is claimed by the experts that brown rice is better than white rice on a low carb diet and also in the weight loss journey. Brown rice has fewer calories due to low carbs and has all other essential nutrients that are good for health.

Brown rice

Brown rice is considered a part of our healthy diet. Brown rice is a whole grain that is less processed than white rice. In brown rice, only the hull which is termed as hard protective covering of rice is removed while the rest of the nutritious part such as nutrient pack germ and bran is not removed.

In this way, brown rice has all those nutrients which are absent in white rice such as minerals, vitamins and antioxidants. Some people who want to add more carbs to their diet should avoid eating brown rice as they are low in carbs.

Brown rice is a good source of nutrients

As brown rice is simpler than white rice but in respect of nutrition, brown rice is superior to white rice in almost every category of nutritional factor.

Following are the calories in a cup of brown rice

  • The number of calories is 216
  • It consists of 44 grams of carbs.
  • Fibre are 3.5 grams
  • Brown rice fat 1.8 grams
  • Protein is 5 grams
  • Thiamin (B1) are 12 percent of RDI
  • Niacin (B3) are 15 percent of the RDI
  • Pyridoxine (B6) are 14 per cent of the RDI
  • Pantothenic acid (B5) consistency level is 6 per cent of RDI
  • Iron consistency in brown rice is 5 per cent of the RDI
  • Magnesium in brown rice is 21 per cent of the RDI
  • Phosphorus level in brown rice is 16 per cent of the RDI
  • Zinc is almost 8 per cent of the RDI
  • Copper consistency level is almost 10 per cent of the RDI
  • Manganese consistency level is 88 per cent of the RDI
  • Selenium is almost 27 per cent of the RDI in brown rice

Brown rice, which is whole grain rice, is also enriched in potassium, calcium, riboflavin and folate.

The enrichment of brown rice with manganese performs many significant functions in the body such as healing of wounds, development of bones, and metabolism of muscle contraction, nerve function and regulation of blood metabolism.

The deficiency of manganese can cause some serious disorders in the body which are stated as deficiency of metabolic syndrome, demineralization of bones, impaired growth and low fertility rate.

With one cup of brown rice, we can fulfil our daily requirement of nutrients.

Brown rice also provides plant compounds including phenols and flavonoids. We can obtain a group of antioxidants that protects the body from oxidative stress.

Oxidative stress is directly related to some of the significant body aspects like cardiac regulation that lessens heart diseases, also helpful against premature ageing and from cancerous syndromes.

Inflammatory conditions in the body and cell injury that can be caused due to unstable molecules called radicals can be minimized by the antioxidants that are present in brown rice.

Brown rice is good for weight loss

Refined grains such as white rice by replacing them with brown rice helps in weight loss. Nutrients of whole-grain fibres are less in white rice, white pasta and white bread.

Fibres in one cup of brown rice are 3.5 grams and in white rice, these are less than 1 gram.

Fibrous food has fewer calories than other food and keeps you fulfilled for a longer period and it is also beneficial because we eat fewer calories.

Those who take more refined grains weigh more than the people who take less refined grains. 

To lessen belly fat, white rice is replaced by brown rice.

Also, the brown rice intake lessens the blood pressure, marker of inflammation and CRP.

Brown rice reduces the risk of

  • Fibre-rich food prevents the obesity risk
  • Whole grains in brown rice reduces the risk of stroke
  • It lessens type 2 diabetes and improves the insulin level
  • It also minimizes the inflammatory condition. Inflammation is the basic reason for chronic diseases
  • It also reduces the cancer risk

Conclusion

In this short article, we have provided an answer to the question, “Can you eat brown rice on a low carb diet?”. Moreover, we will talk about brown rice, the nutritional composition of brown rice, its calories, positive effects of brown rice and we’ll do a brief review about the consumption of brown rice by relating its intake with the aspects of different diseases.

References

https://www.healthline.com/nutrition/9-benefits-of-whole-grains#TOC_TITLE_HDR_9

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.