Nutritional Facts of How To Cook Brown Rice, Calories in How To Cook Brown Rice

by Tarla Dalal
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Equipment
Deep Pan

How many calories does one serving of How To Cook Brown Rice have?

One serving of How To Cook Brown Rice gives 211 calories. Out of which carbohydrates comprise 179 calories, proteins account for 18 calories and remaining calories come from fat which is 14 calories. One serving of How To Cook Brown Rice provides about 11 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See recipe How To Cook Brown Rice | how to cook brown rice on an open flame | how to cook brown rice Indian style | how to cook brown rice in a deep non stick pan | healthy brown rice recipe | with 7 amazing images.

Here is how to cook brown rice on an open flame or how to cook brown rice in a deep non stick pan. While pressure cooking is a bit faster, cooking on an open flame gives you greater control over the texture and consistency – you can stop just when it is perfectly done. However, remember to soak the rice for two hours to speed up cooking.

This is our way on how to cook brown rice Indian style on an open flame. We also have a recipe on how to cook brown rice in a pressure cooker.

Notes on how to cook brown rice on an open flame. 1. To make the Brown Rice, wash the rice thoroughly under water. This removes the impurities and the excess starch which prevents the rice from being sticky. Transfer the rice to a deep bowl and cover it with enough water to it. Keep it aside for about 2 hours. Soaking helps in cooking the rice faster. 2. Cook the Brown Rice for about 20 to 25 minutes or till it’s tender but the grains are separate. It should not be mushy.

You can substitute white rice with brown rice while making delicious pulaos and biryanis, to benefit from its added nutrient and fibre content.

Let’s see why this is a healthy brown rice recipe? The glycemic index of brown rice is 20% lower than white rice Therefore, brown rice is good for people with diabetes if consumed in limited quantity. Being a good source of fiber that reduces high cholesterol levels and prevents atherosclerosis and good for your heart.

Check out our collection of recipes using brown rice and make all your favorite rice dishes more healthy.

Is How To Cook Brown Rice healthy?

Yes, this is healthy.

Let's understand the Ingredients.

What's good.

Brown Rice : The glycemic indiex of brown rice is lower than white rice Therefore, brown rice is good for people with diabetes if consumed in limited quantity. Being a good source of fibre that reduces high cholesterol levels and prevents atherosclerosis and good for  your heart. It can be opted by people on weight loss ocassioanlly in very small quantities along with some vegetables. It is rich in thiamine and niacin, which are involved in energy metabolism reactions. See article is brown rice good for you

Note : 1 cup = 200 ml (standard cup available in the market). The weight in grams varies for each ingredient.

Can diabetics, heart patients and overweight individuals have How To Cook Brown Rice?

Yes, this recipe is good for diabetics, heart and weight loss. The glycemic indiex of brown rice is 20% lower than white rice Therefore, brown rice is good for people with diabetes if consumed in limited quantity. Being a good source of fibre that reduces high cholesterol levels and prevents atherosclerosis and good for  your heart. Being a complex carbohydrate and low in GI. It is suitable for people on weight loss diet.

Can healthy individuals have How To Cook Brown Rice?

Yes. 

One serving of How To Cook Brown Rice is high in

1. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains.

2. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

3. Vitamin B3 (niacin) : Vitamin B3 helps in brain functioning and mental health. Also healthy skin formation.  

4. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium.

5. Phosphorus Phosphorous works closely with calcium to build bones.

6. Zinc : Zinc  is involved in collagen synthesis and this helps repair skin and helps build immunity. 

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 211 calories that come from One serving of How To Cook Brown Rice?

Walking (6 kmph) = 1 hour 3 mins
Running (11 kmph) = 21 mins
Cycling (30 kmph) = 28 mins
Swimming (2 kmph) = 36 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per serving% Daily Values
Energy211 cal11%
Protein4.4 g8%
Carbohydrates44.4 g15%
Fiber2 g8%
Fat1.6 g2%
Cholesterol0 mg0%
VITAMINS
Vitamin A0 mcg0%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)2.5 mg21%
Vitamin C0 mg0%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)11.6 mcg6%
MINERALS
Calcium19.2 mg3%
Iron1 mg5%
Magnesium83.3 mg24%
Phosphorus153.7 mg26%
Sodium2.3 mg0%
Potassium156 mg3%
Zinc1.2 mg12%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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