Product description: energy value, vitamin and mineral composition, useful properties and potential harm. Can I eat a product on a diet? How to cook correctly, what goes best with?
Brown or brown rice is the seeds of an annual plant from the Cereal family that have not gone through a full processing cycle and have retained the bran shell. Unlike white rice, thanks to this technology, grains retain more useful properties and have better nutritional value. In essence, brown rice is simply the white we are accustomed to, only unpolished. Its grains have a reddish-brown color, light nutty aroma and taste. The product is universal in cooking: it is added to soups and salads for satiety, it can be used as a basis for preparing a main course, or it can be served simply as a regular side dish. It is worth noting that brown rice finds its place in diet and diabetic nutrition.
Composition and calorie content of brown rice
In the photo is brown rice
Brown rice has good indicators of nutritional value: a sufficient amount of complex carbohydrates and protein with a wide range of amino acids, a low percentage of fat, fiber - all these parameters make the product ideal for proper nutrition.
The calorie content of brown rice is 367 kcal per 100 g, of which:
- Proteins - 7, 5 g;
- Fat - 3, 2 g;
- Carbohydrates - 72, 7 g;
- Dietary fiber (cellulose) - 3, 6 g;
- Ash - 1, 21 g;
- Water - 11, 8 g.
However, the product is good for a healthy diet, not only because of the energy balance, but also in view of the rich vitamin and mineral complex.
Vitamins per 100 g:
- Vitamin B1, thiamine - 0.541 mg;
- Vitamin B2, riboflavin - 0.095 mg;
- Vitamin B4, choline - 21.5 mg;
- Vitamin B5, pantothenic acid - 1.065 mg;
- Vitamin B6, pyridoxine - 0.477 mcg;
- Vitamin B9, folate - 23 mcg;
- Vitamin E, alpha tocopherol - 0.6 mg;
- Beta tocopherol - 0.04 mg;
- Gamma tocopherol - 0.19 mg;
- Vitamin K, phylloquinone - 0.6 mcg;
- Vitamin PP, NE - 6, 494 mg;
Microelements per 100 g:
- Iron - 1.29 mg;
- Manganese - 2, 853 mg;
- Copper - 302 mcg;
- Selenium - 17.1 mcg;
- Zinc - 2.13 mg;
Macronutrients per 100 g:
- Potassium - 250 mcg;
- Calcium - 9 mg;
- Magnesium - 116 mg;
- Sodium - 5 mg;
- Phosphorus - 311 mg
Fatty acids per 100 g:
- Saturated - 0, 591 g;
- Monounsaturated - 1.054 g;
- Polyunsaturated - 1 g.
It is also important to note that brown rice has a low sugar content - 0.66 g per 100 g of product and a rich amino acid complex. The protein of brown grains contains 18 amino acids, among which all 8 are irreplaceable, which our body does not produce on its own.
The benefits of brown rice
The benefits of brown rice in comparison with white rice primarily lie in the balanced energy value, due to which the product satisfies the feeling of hunger for a long time. Consistent with the concept of healthy eating, brown or brown rice is an ideal lunchtime staple, as it not only keeps you energized during the afternoon, but also keeps you feeling full until the evening so you don't overeat before bed.
However, do not forget that the product satisfies the need not only for energy, but also for vitamins and minerals. Let's take a look at what else brown rice is good for:
- Improving metabolic processes. The product is rich in B vitamins, they are not in vain combined into a group, since everyone is to one degree or another responsible for various metabolic processes, regulate metabolism and energy. Thus, rice gives vigor not only due to balanced BJU, but also due to the presence of B-group vitamins in the composition.
- Normalization of the digestive system … In this process, the fiber contained in the product plays an important role, which is the main "whisk" for the gastrointestinal tract. Dietary fiber promotes faster removal of harmful components and more intensive absorption of useful ones.
- Antioxidant effect and strengthening of the immune system … The product contains important antioxidant elements - vitamin E and selenium, they play an important role in protecting the body from free radicals. These substances neutralize them, which is an excellent prevention of premature aging and neoplastic diseases, including malignant ones. Vitamin E and zinc, also contained in the product, make a significant contribution to the normal functioning of the immune system.
- Prevention of blood diseases … This beneficial effect is provided by vitamin K and the mineral iron. The first thins the blood, its normal amount in the body provides protection against thrombosis, the second contributes to the normal synthesis of hemoglobin and tissue respiration.
- Prevention of vascular diseases … The composition of brown rice includes manganese - an important element of fat metabolism, thanks to it, the level of cholesterol is normalized, the likelihood of developing atherosclerosis is significantly reduced.
- Normalization of the work of the heart muscle … Brown rice is also worth buying for those who have a predisposition to heart disease, since this product contains the main heart elements - potassium and magnesium - in a good ratio.
- Strengthening bone tissue, joints, nails … Finally, it is worth noting the presence in brown rice of the main minerals responsible for the health of bone and connective tissues of the body - calcium and phosphorus. In the complex, they are absorbed better. But the ideal assimilation will be in conjunction with vitamin D, which is found mainly in animal products, so putting a piece of butter in a side dish of rice is a great idea.
The benefits of brown rice are relevant for diabetic nutrition. The diet of a diabetic, as a rule, is significantly limited, due to which a deficiency of certain important biological substances may occur. Brown rice has a low glycemic index - 50 units (for comparison, white - 70 units), and therefore it can be eaten with diabetes, while receiving a good amount of vitamins and minerals.
