Have you ever asked, “is brown rice low carb or not?” Well, it’s not.
Rice is a common food staple for many cultures worldwide, but those on low-carb diets often avoid it. There’s another category of people who are interested in following a low-carbohydrate diet but are unsure which foods are considered “low carb.”
So, the question remains – is brown rice low carb?
The answer to this is no, but it can fit into your low-carb diet. If you’d like to know more about the carb content in brown rice, its pros and cons, etc., please read on.
What Is Brown Rice?
Brown rice is a whole grain that has been processed minimally. This means it has all three parts of the grain kernel: the bran, germ, and endosperm, and contains more fiber and nutrients than white rice.
The bran and germ are where most of the nutrients are found in a grain of rice. They’re also where most of the carbohydrates are found. So brown rice is higher in carbs than white rice.
In addition, brown rice has a nutty flavor and chewy texture. And it is often touted as a healthier alternative to white rice.
Is Brown Rice a Low-Carb Grain?
No, it’s not. One cup of cooked brown rice contains about 52 grams of carbohydrates. However, many people following a low-carb diet can still enjoy brown rice in moderation. When choosing white or brown rice, opt for brown rice whenever possible to get the most nutrients.
How Many Carbs Are in Brown Rice?
Brown rice is a whole grain, and therefore, it has more carbs than other types of rice. One cup of cooked brown rice contains about 52 grams of carbs. That’s about 2 grams more than a 1/2-cup (26.72g) serving of cooked white rice.
While brown rice is not technically low carb, it is a healthier option than white rice. It contains more fiber and nutrients than white rice, making it a better choice for those looking to improve their health.
Is Brown Rice Good for Weight Loss?
The short answer is no. Brown rice is not particularly low in calories or carbs, so it can’t help you lose weight simply by being a part of your diet.
However, brown rice does have some nutritional advantages over white rice. It’s higher in fiber and certain vitamins and minerals and has a lower glycemic index, which means it won’t cause spikes in blood sugar levels.
If you’re trying to lose weight, you should focus on reducing your overall calorie intake and increasing your level of physical activity. Brown rice can be a part of a healthy weight-loss diet, but it will not help you lose weight on its own.
Plain Brown Rice vs. White Jasmine Rice: Which One Has More Carbs?
White jasmine rice has more carbs. USDA shows that a ¾ cup of cooked brown rice has about 35 grams of carbs and 1g of fiber, while the same cup of cooked jasmine rice has around 42 grams and no grams of fiber.
Regarding carbs, it’s easy to assume that brown rice and jasmine rice are fairly similar. While both have their unique flavor and nutritional profile, white jasmine rice contains more carbs and less fiber than plain brown rice.
According to Mayo Clinic, fiber has some major health benefits and helps to:
- Lower cholesterol level
- Regulate blood glucose levels
- Weight/appetite control, since it can be filling
- Regulate bowel movements
So, if you’re watching your carb intake, you may want to choose brown rice over white jasmine rice.
Top 13 Health Benefits of Eating Brown Rice
Eating brown rice can offer a variety of health benefits. Brown rice is a good source of fiber, magnesium, selenium, manganese, phosphorus, iron, thiamin, and B vitamins. It is also low in calories and can help with weight loss when you balance it with other nutrients like protein.
These benefits are explained in detail below:
1. Brown rice is rich in fiber
The bran and germ of brown rice are packed with fiber. Fiber helps promote regularity, lower cholesterol levels, and keep you feeling full longer. Just one cup of brown rice contains 3.5 grams of dietary fiber.
2. Brown rice is a good source of magnesium
Magnesium is an important mineral involved in over 300 biochemical reactions in the body. It helps regulate blood pressure, supports bone health, and helps prevent migraines. Brown rice is a good source of magnesium, with one cup providing 21% of the RDA.
3. Brown rice is a good source of selenium
Selenium is an important trace mineral that plays a role in thyroid function, reproduction, and DNA synthesis. It’s also an antioxidant that helps protect cells from damage. One cup of brown rice provides 27% of the RDA for selenium.
4. Brown rice is rich in manganese
Manganese is a mineral involved in bone formation, wound healing, and the metabolism of carbohydrates and amino acids. One cup of brown rice provides 88% of the RDA for manganese.
5. Brown rice is a good source of phosphorus
Phosphorus is a mineral involved in the growth, maintenance, and repair of all tissues and organs in the body. It’s also involved in the metabolism of carbohydrates and fats. One cup of brown rice provides 28% of the RDA for phosphorus.
6. Brown rice is rich in iron
Iron is an important mineral that’s necessary for the transport of oxygen in the blood. It’s also necessary for proper cell growth and development. One cup of brown rice provides 10% of the RDA for iron.
7. Brown rice is a good source of thiamin
Thiamin is an important B vitamin necessary for energy production, nerve function, and carbohydrate metabolism. One cup of brown rice provides 30% DV for thiamin.
8. Provides positive effects on sugar level
Eating brown rice can help to regulate blood sugar levels. This is due to the higher fiber content in brown rice, which helps slow down sugar’s release into the bloodstream.
9. Improves digestion
The high fiber content in brown rice also helps improve digestion and prevent constipation. Fiber adds bulk to the stool and helps to keep the digestive system regular.
10. Brown rice aids weight control
Brown rice can also be helpful for weight loss. This is because brown rice is low in calories and high in fiber. Fiber helps to keep you feeling full longer, so you’re less likely to overeat. Brown rice is also a complex carbohydrate that takes longer to digest and can help stabilize blood sugar levels.
11. May reduce the risk of heart disease
The fiber, magnesium, and selenium content in brown rice may help to reduce the risk of heart disease. Fiber can lower cholesterol levels, and selenium has been shown to protect against atherosclerosis.
Magnesium is also involved in relaxing blood vessels, which can reduce blood pressure.
12. Rich in antioxidants
Brown rice is rich in antioxidants, which help to protect cells from damage. These antioxidants include selenium, manganese, and vitamin E.
13. May improve Brain function
The B vitamins in brown rice can help to improve brain function. These vitamins are also necessary for energy production and nerve function.
Can you eat brown rice daily?
No, you shouldn’t. Brown rice is healthy and highly nutritious, but it’s not okay to eat it every day.
In reality, the amount of brown rice you can eat will depend mainly on your daily calorie needs. If you’re unsure what that is, your best bet is to ask your doctor or dietician.
Is brown rice good for losing belly fat?
Yes, it is. Brown rice can help you lose belly fat and body weight since it’s a fiber-rich whole grain. However, you’ll still need to exercise regularly, reduce your intake of calories from other foods, etc., to achieve weight control.
Does brown rice have carbs?
Yes, it has. 1/2 cup of cooked brown rice has about 28g of carbs.
The bottom line is that brown rice is a healthier option than white rice, but it is not technically low carb. If you are following a low-carb diet, you may want to limit your intake of brown rice or choose another grain option altogether.
However, if you are not following a low-carb diet, brown rice can be a healthy and nutritious option.
Thanks for reading.
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