How many carbs in 1 cup cooked brown rice? Get this answer and other carbs-related facts here, including brown rice’s glycemic index.
Brown rice is a whole grain that is loaded with fibre and other nutrients. A one-cup serving of cooked brown rice provides about 44 grams of carbohydrates, which is vital for providing energy to the body.
Brown rice also contains thiamin, niacin, vitamin B6, and magnesium. All these nutrients are essential for overall health and can help protect against chronic diseases. Consuming brown rice regularly can provide many health benefits, including reducing the risk of heart disease and diabetes.
How to cook 1 cup cooked brown rice
For every cup of raw brown rice you cook, there will be approximately 3 cups of cooked brown rice. One standard cup contains roughly 180 grams of raw brown rice. So, to get 1 cup cooked brown rice, you will require around 60 grams of raw brown rice. Also, the water to brown rice ratio should be 2 to 1-or-little higher to get 1 cup cooked brown rice.
Carbs in 1 cup cooked brown rice
Serving size – 60g raw brown rice and 140 ml water
Eating 1 cup cooked brown rice, you get 44.88 gm carbs and 212.09 kCal energy. Carbohydrates form 84.64 % of calories in 1 cup cooked brown rice. Here is how it completes your carbs requirements when you set carb intake at 55% of the calories of your diet plan.
a. 16.32 % of the daily requirement of 275 gm for a 2000 kcal diet.
b. 21.76 % of the daily requirement of 206.25 gm for a 1500 kcal diet.
c. 27.20% of the set carb limit of 165 grams for a 1200 kcal diet.
d. 36.27% of the set carb limit of 123.75 grams when following a 900-kcal diet.
The breakup of carbohydrates in 1 cup cooked brown rice
Net carbs in 1 cup cooked brown rice – 43.20 gm.
Total Starch – 42.79 gm, which is 99.05 % of total carbs in a cup cooked brown rice
Total Free Sugar – 0.41 gm, which is 0.95 % of total carbs in a cup cooked brown rice
Details of free sugars in 1 cup cooked brown rice
a. Fructose – 0.00 gm, which is 0.00 % of total carbs in 1 cup cooked brown rice
b. Glucose – 0.33 gm, which is 0.76 % of total carbs in a cup cooked brown rice
c. Sucrose – 0.08 gm, which is 0.19 % of total carbs in 1 cup cooked brown rice
d. Maltose – 0.00 gm, which is 0.00 % of total carbs in a cup cooked brown rice
Sum of Total Free Sugar – 0.41 gm, which is 0.95 % of total carbs in 1 cup cooked brown rice
Glycemic index of 1 cup cooked brown rice
Finally, the glycemic index of brown rice is 50. This is lower than the limit of 55, which means eating brown rice will not make blood sugar spikes.
Nevertheless, the glycemic load of the brow rice is 23, which means if you eat brown rice in excess, it cannot control your blood sugar level rise.
Conclusion
In conclusion, 1 cup cooked brown rice is a healthy carb that may not be as low in calories yet is high in fibre. It is a good source of vitamins and minerals and can help regulate blood sugar levels. Brown rice is a wise addition to any diet and can be cooked in various ways.
