Find out how many carbs in brown rice and why is brown rice a good carb. Further, learn if you can eat brown rice on a low-carb diet?
Rice is a cereal grain that is the most popular food in the world. Brown rice is a whole grain cereal with a nutty flavour and is chewier than white rice. It is also higher in fibre and vitamins than white rice.
Is brown rice a good carb?
Carbs in brown rice 100g
Eating brown rice gives you 74.80 gm of carbohydrates and 353.48 kCal energy. Clearly, carbohydrates form 84.64 % of the calories in 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. 27.20 % of the daily requirement of 275 gm for a 2000 kcal diet.
b. 36.27 % of the daily requirement of 206.25 gm for a 1500 kcal diet.
c. 45.33% of the set carb limit of 165 grams for a 1200 kcal diet.
d. 60.44% of the set carb limit of 123.75 grams when following a 900-kcal diet.
The Breakup of carbohydrates in brown rice
Total available carbs in brown rice – 72.00 gm.
Total Starch – 71.31 gm, which is 99.04 % of total carbs in brown rice
Total Free Sugar – 0.69 gm, which is 0.96 % of total carbs in brown rice
Details of free sugars in brown rice
a. Fructose – 0.00 gm.
b. Glucose – 0.55 gm, which is 0.76 % of total carbs in brown rice
c. Sucrose – 0.14 gm, which is 0.19 % of total carbs in brown rice
d. Maltose – 0.00 gm.
Sum of Total Free Sugar – 0.69 gm, which is 0.96 % of total carbs in brown rice
Glycemic index of brown rice
Brown rice has a GI lower than 55, which makes it a low GI food. At GI of 50 and GI of 23, it is the healthiest rice to manage blood sugar.
Is brown rice allowed on a low-carb diet?
Brow rice is high in carbs, just like white rice. If you have medical reasons to go for allow carb diet, don’t eat brown rice.
However, use it in moderation if you are a moderate carb diet. When eaten in moderation, brown rice can be mixed with vegetables to create a healthy recipe and balanced meal.
Conclusion
In conclusion, brown rice is a healthy carbohydrate to consume because it is loaded with fibre, vitamins, and minerals. In addition, it also has a low glycemic index, which means it does not cause a spike in blood sugar levels. Therefore, brown rice is a good choice for people who are trying to lose weight or manage their blood sugar levels.
