Exploring Brown and Wild Rice: A Nutritional Analysis
Brown and wild rice blends offer a delicious alternative to white rice with additional nutritional benefits and a more complex flavor profile. In this post, we’ll examine the glycemic impact and nutritional composition of cooked brown and wild rice with added fat.
Glycemic Impact
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With a Glycemic Index (GI) of 54, brown and wild rice falls into the medium GI category. This means it causes a more moderate rise in blood glucose levels compared to high-GI foods (70 and above).
The Glycemic Load (GL) is 12.26, which is considered moderate. The glycemic load takes into account both the quality (GI) and quantity of carbohydrates, making it a more practical measure for meal planning purposes.
Nutritional Breakdown per 100g Serving
- Calories: 138
- Protein: 2.82g
- Fat: 3.24g
- Total Carbohydrates: 24.3g
- Dietary Fiber: 1.6g
- Sugar: 0.3g
- Net Carbs: 22.7g
Health Benefits
The combination of brown and wild rice offers several nutritional advantages compared to white rice:
- The moderate GI of 54 makes it suitable for those monitoring blood sugar levels
- Contains 1.6g of fiber, which supports digestive health
- Very low in sugar at just 0.3g per serving
- Provides 2.82g of plant-based protein
Dietary Considerations
Brown and wild rice with added fat can be incorporated into various dietary patterns:
- For diabetics: The moderate GI and GL values make this a better choice than white rice, but portion control remains important
- For weight management: At 138 calories per 100g, this can fit into a calorie-controlled diet when portioned appropriately
- For low-carb diets: With 22.7g of net carbs per serving, this should be consumed in moderation on low-carb eating plans
Serving Suggestions
This nutritious rice blend pairs well with:
- Grilled lean proteins like chicken or fish
- Roasted vegetables to increase the fiber content of your meal
- In grain bowls with additional healthy fats from avocado or nuts
- As a base for stir-fries with plenty of non-starchy vegetables
When incorporating brown and wild rice into your meals, consider balancing it with foods that have lower GI values and adding protein and healthy fats to further moderate the glycemic impact of your complete meal.