How Much Brown Rice Should I Eat?

How much Brown Rice Should I Eat ?

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Karisssa/iStock/GettyImages Brown rice offers you nutrients in greater quantities than those present in refine white rice or other refine grains. Determining precisely how much brown rice you should eat is a highly personalize summons. however, the U.S. Department of Agriculture ‘s current Dietary Guidelines offers you general steering on healthy quantities of hale grain consumption .
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The sum of brown rice you should eat depends on your daily calorie needs and food preferences. In cosmopolitan, you can eat 1 to 3 cups of rice a day .

Whole Grain Consumption

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 identical 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 percentage should come from hale grains. If you determine that you should eat 4 ounces of grains a day, a 1/2 cup helping of cook brown rice equates to 1 ounce of grains .
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Brown Rice Nutrition Information

A cup of brown rice has 218 calories, according to the USDA Nutrient Data Laboratory. The 1 cup serving besides gives you 46 g of carbohydrates, less than 2 grams of fat and about 5 grams of protein. Brown rice contains the whole rice grain including the germ, bran and endosperm. The Minnesota Department of Health web site explains that the bran gives you B vitamins, and minerals such as iron and magnesium. The middle depart of the rice kernel provides many of the carbohydrates and proteins, and the inmost layer, the germ, has some fat, vitamins and the antioxidant vitamin E .
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Considerations When Eating Brown Rice

If you suffer from 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 as a diabetic, and 1 cup of brown university rice gives you 3.5 grams of roughage each day. Always consult your dietician before adding more of one especial food to your diet. In addition to holding benefits for diabetics, brown university rice may help you with burden maintenance because of the fill, satisfying nature of the rice, the high roughage content and the relatively low calories .
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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 pale yellow 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, buy quick-cooking brown rice or cook a large batch of brown rice at once, and freeze the rice in 1 cup servings .
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reference : https://nutritionline.net
Category : Healthy