How Much Brown Rice Should I Eat?
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Brown rice offers you nutrients in greater quantities than those present in refined white rice or other refined grains. Determining exactly how much brown rice you should eat is a highly individualized process. However, the U.S. Department of Agriculture's current Dietary Guidelines offers you general guidance on healthy quantities of whole grain consumption.
The amount of brown rice you should eat depends on your daily calorie needs and food preferences. In general, you can eat 1 to 3 cups of rice a day.
Brown rice belongs to the grain family. The amount of grains you need varies depending on your calorie and nutritional needs. If you are dieting and limiting your calories to 1,200 per day, you only need 4 ounces of grains. A person consuming the standard 2,000-calorie diet needs 6 ounces of grains. A very active person who eats 2,600 calories can have 9 ounces of grains each day. The Dietary Guidelines for Americans indicates that of your daily grain allowance, a minimum of 50 percent should come from whole grains. If you determine that you should eat 4 ounces of grains a day, a 1/2 cup serving of cooked brown rice equates to 1 ounce of grains.
Brown Rice Nutrition Information
A cup of brown rice has 218 calories, according to the USDA Nutrient Data Laboratory. The 1 cup serving also gives you 46 g of carbohydrates, less than 2 grams of fat and almost 5 grams of protein. Brown rice contains the whole rice grain including the germ, bran and endosperm. The Minnesota Department of Health website explains that the bran gives you B vitamins, and minerals such as iron and magnesium. The middle part of the rice kernel provides many of the carbohydrates and proteins, and the innermost layer, the germ, has some fat, vitamins and the antioxidant vitamin E.
Considerations When Eating Brown Rice
If you have diabetes, you may find brown rice a healthier alternative to refined white rice because of the higher fiber content and its moderate glycemic index. The University of Maryland Medical Center recommends that you set a goal of consuming 50 grams of fiber a day and 1 cup of brown rice gives you 3.5 grams of fiber each day. Always consult your nutritionist before adding more of one particular food to your diet. In addition to holding benefits for people with diabetes, brown rice may help you with weight maintenance because of the filling, satisfying nature of the rice, the high fiber content and the relatively low calories.
Strategies When Eating Brown Rice
Vary the whole grains you eat. If you need 5 ounces of grains a day, eat 2 ounces, or 1 cup from brown rice, and the other from grains such as cereal, steel-cut oats, whole wheat bread, popcorn or quinoa. Make your brown rice part of your meal by adding vegetables, beans or sodium-free seasonings. If you find it challenging to find the time to cook long-grain brown rice for 45 minutes, purchase quick-cooking brown rice or cook a large batch of brown rice at once, and freeze the rice in 1 cup servings.
FAQs
Vary the whole grains you eat. If you need 5 ounces of grains a day, eat 2 ounces, or 1 cup from brown rice, and the other from grains such as cereal, steel-cut oats, whole wheat bread, popcorn or quinoa. Make your brown rice part of your meal by adding vegetables, beans or sodium-free seasonings.
How much brown rice is healthy? ›
Studies show that by eating three servings per day of whole grains like brown rice, you can reduce your risk of developing type 2 diabetes by up to 32%.
How much brown rice per person per day? ›
How much brown rice per day can one safely consume? - Quora. Depends on your body and if you are on a diet, if you are like me and you will like to stick to 2000 calories a day for your diet, you can consume about 170g (6 ounces), an active person who has his limit set on 2600 calories can have 260g (9 ounces).
How many cups of brown rice should I eat a day to lose weight? ›
In one older study, 40 overweight women who ate 2/3 cup (150 grams) of brown rice per day for six weeks had significant reductions in body weight and waist circumference compared to women who ate the same amount of white rice.
Can I eat a cup of brown rice everyday? ›
Eating brown rice everyday might be a better option than eating white rice. Its nutritional superiority makes it a much healthier and beneficial option, and it can even help with weight loss.
What is a portion of brown rice? ›
Cooked brown rice contains 218 calories in a 1-cup (195g) serving. A total of 86% of the calories come from carbs, 8% from protein, and 6% from fat.
What is the healthiest rice to eat everyday? ›
For example, whole grains are better for our health when compared to simple carbs – which is why brown rice or black rice are regarded as the healthiest options. You should certainly be looking into eating whole grain rice.
Is 1 cup of cooked brown rice too much? ›
The amount of brown rice you should eat depends on your daily calorie needs and food preferences. In general, you can eat 1 to 3 cups of rice a day.
How many times a week should I eat brown rice? ›
And it doesn't matter whether the rice is organically grown — all rice can still contain arsenic. Instead: Enjoy brown rice as one of many whole grains in your meal plans a few times a week, but not daily. Swap it out for low-arsenic grains, such as quinoa, barley, buckwheat and millet.
What is the ideal rice intake per day? ›
The amount of rice you should eat per day depends on a variety of factors, such as your age, gender, weight, height, and activity level. In general, the dietary guidelines recommend that adults consume 3-6 servings of grains per day, with at least half of those servings coming from whole grains.
Does eating brown rice help you lose weight? Studies have shown that replacing a diet of refined grains with brown rice can lead to better weight control and weight loss because brown rice contains more fiber than refined grains. such as white rice or white bread, white pasta.
Is brown rice reduce belly fat? ›
Brown rice is one of the famous food used for weight loss. It is rich in dietary fibres that help to keep you full over a longer time, so choosing fibre-rich foods may help you consume fewer calories overall. Replacing brown rice with white rice can help to reduce your belly fat too.
Is rice healthier than bread? ›
Which is healthier: bread or rice? When looking at the nutritional content of a single serving of bread and rice, bread may be considered the healthier option. This is due to bread containing fewer calories and carbohydrates than rice. However, rice does contain more protein, vitamins, and minerals compared to bread.
Does brown rice shred your gut? ›
Brown rice contains lectins, a type of protein that can bind to cell membranes and potentially disrupt gut barrier function. High levels of lectins may contribute to inflammation and increase the risk of 'leaky gut' syndrome in sensitive individuals.
What does brown rice do to your body? ›
Brown rice is also rich in dietary fiber, which can help lower cholesterol, lower high blood pressure and support the good bacteria in your gut. Fiber also helps ward off constipation and promotes weight loss by helping you feel full longer. Need help reaching your health goals? Find a registered dietitian.
Is it OK to eat brown rice everyday for weight loss? ›
Brown rice is very good for weight loss because it contains a lot of fiber and helps to keep you full for a long time.
How many cups of rice should I eat a day? ›
How much white rice should I eat in a day? The recommended serving size of cooked white rice is about 1/2 to 1 cup. The amount you should eat in a day depends on your individual dietary needs and health status.
Is brown rice better for you than potatoes? ›
Brown rice is a healthier choice than white since it's higher in fiber, thiamine, niacin, vitamin B-6, phosphorus and magnesium, per the USDA, but it still isn't quite as nutritious as a baked potato.
