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Fitness Nutrition: Carbs in Brown Rice

Fitness Nutrition: Carbs in Brown Rice

​​​​​​​​​​​​​​​​​​​​​Looking for a better nutritional alternative to white rice? The nutty tasting and mildly chewy, brown rice, contains a high amount of organic nutrients. White rice could be enriched to restore several of the minerals and vitamins that were lost during processing, nevertheless, fortification cannot replace the original nutrients held onto in brown rice. Hence the carbs in brown rice are very different from bad carbs and we will see the difference below.

​The Difference between Good Carbs and Bad Carbs

Carbs in Brown Rice

Brown rice by definition is a whole grain, and foods that are whole grain are generally great carbs. Newly harvested rice contains a hard outer hull which should be eliminated to ensure that the grain is edible. The end result is brown rice which is whole-grain. Brown rice and all whole grains include 3 distinct levels that have a diversity of nutrients.

Carbs in Brown Rice are defined as complex carbohydrates which maintain their natural fiber, minerals, and vitamins. Most whole grains, which includes brown rice, are carbs that are good.

For white rice to be produced, the grain has to be further prepared to eliminate 2 additional layers: the germ as well as bran. The germ and bran make up the majority of the fiber of the grain and approximately 50% to 80% of its nutrients.

This processed food is definitely a bad carb since it, no fiber and has fewer nutrients.

How Fiber Aids your Carb Intake

White rice consists of about exactly the same level of carbohydrates as brown rice, however, there is a tremendous in the fiber content there is a major difference. A cup of cooked brown rice can supply your body with 45 grams of carbs, that is the carbs in brown rice are 34 % of the least suggested regular amount of 130 grams. Brown rice has greater fiber content compared to white rice.

The fiber quantity you will get in one cup of brown rice is about 4 grams, which when compared with the same quantity of white rice is just half a gram. A brown rice, 1 cup serving of brown rice gives about 9% of males and 14% of female's daily consumption of fiber.

The fiber tends to cause a significant distinction since it controls the speed that carbohydrates are taken in, causing the sugar level in the blood to be stable. 

brown rice VS White Rice

How to Identify a Good Carb

The Glycemic Index

This is an aid that can help you determine bad carbs and good carbs. Foods are scored from 0 to 100 which indicates the impact they have on the blood sugar level. Good carbs have decreased scores due to the fact that the blood sugar doesn't rise considerably, and as fast, mainly as a result of the fiber. Brown rice scores 50 on the glycemic index, which makes it part of the glycemic low foods, based on the Harvard Health Publications.

White rice scores a whopping 89. Once the score is greater than 70, it shows the food is highly glycemic which must stay away from for the keeping of balanced blood sugar level.

Brown Rice Provides your Body with a Variety of Nutrients

Brown rice obviously incorporates 10% to 15 % of your daily consumption of zinc, niacin, thiamin, and iron. It is an even greater source of vitamin B6 and magnesium. A cup of cooked brown rice has 0.28mg vitamin B6 as well as 84 mg of magnesium, which totals to 20% of your recommended daily consumption for either.

Magnesium and vitamin B6 simultaneously support the cardiovascular wellbeing. Magnesium calms the heart muscles as well as the blood vessels, therefore it will aid to maintain your heartbeat and also will help reduce blood pressure.

Vitamin B-6 assist to eliminate extra quantities of the amino acid out of the blood stream. Increased amounts of homocysteine are connected with a heightened risk of cardiovascular disease.

Basmati Rice Nutrients and you Recommended RDA

The brown basmati rice is grown in the Himalayas and is long-grained, small and a nonglutinous rice. As we have seen above the brown rice, is significantly not as processed as white rice, hence, maintaining its nutritional value. Basmati possesses the highest level of every type of rice for essential nutrients and amino acids. This rice is also healthy for what it does not contain such as fat, gluten, sodium, and cholesterol.

The United States Administration of Food and Drugs makes it possible for manufacturers whose foods contain 51% whole grains in, and are less in cholesterol and fat, to show a label saying the item reduces the risk of certain cancers and heart disease. Let's have a look at the basmati rice nutrition

Fat, Carbs and Cholesterol 

Basmati is a great source for the supply of complex carbs, these generate energy for the central nervous system along with the brain.
A cup of basmati includes 45g of crabs and 216 calories, as well as being empty of cholesterol. The University of Louisiana conducted an investigation, released in the Clinical Nutrition Journal, indicating that the oil contained in brown rice lowers the amounts of bad cholesterol, with volunteers who had reasonably high levels of cholesterol.

Protein

Basmati offers an RDA of 10%, of protein for each cup of rice. However it contains every of the 8 important amino acids, it's very low in lysine. Since beans include lysine, by combining beans and rice you can make a comprehensive protein meal.

Minerals

Probably the most important nutrient present in basmati rice is manganese, important for the metabolic process of carbohydrates and protein and the regulation of your nervous system.

You will get a massive RDA of 88% for manganese with a single cup of rice. Basmati rice is a superb source of magnesium, which is a co-factor in the enzymes' participation in your body's glucose and secretion of insulin. Magnesium deficiencies can cause hypertension and also muscle cramps.

Basmati rice supplies in RDA 21%. Other minerals present in basmati rice consist of potassium, 0.20 mg, copper, 19.50 mg, and zinc, 1.23 mg, calcium, 83.85 mg,

Vitamins

For the breakdown of carbs into glucose, Vitamin B is essential. Additionally, it stabilizes the mood and has an impact on the brain function. The main B vitamins included in basmati rice are niacin, thiamine and vitamin B1, vitamin B6. The rice gives you 15% RDA for niacin, which is crucial for proper digestion and blood flow. Vitamin B6 helps with your body's metabolic processes and also could prevent cardiovascular problems. Vitamin B1 makes sure that the red blood cells stay healthy and ensures the nervous system functions normally.

Fiber

Brown rice offers two times the fiber white rice provides. The bran is probably the greatest source. Dietary fiber is required for ensuring the bowel remains healthy and also lessening the chance of colon cancer. Selenium, which is a trace mineral, also cuts down on colon cancer risk. Along with supplying an RDA of 14% of fiber, basmati rice provides 27% of selenium requirements for your body.

Conclusion

Knowing the carbs in brown rice can greatly assist you in maintaining a healthy body system, from providing your body with a variety of nutrients and aiding in fulfilling your daily RDA, basmati rice nutrition is essential in keeping your body in good dietary shape. We have the vital nature of brown rice to the human body hence it is imperative to include a good amount of quality whole grain to your daily consumption as the nutrients are tremendously beneficial.

6 Best Ways To Increase Female Muscle Growth

6 Best Ways To Increase Female Muscle Growth

Gone are those days when men are the only ones who used to consider muscle growth. These days, some women are also interested in gaining muscles. Of course, it is not easy to maximize the female muscle growth.

Thus, you have to work hard and stay dedicated to your goal. Besides working out in gym, you need to stay focused on the foods you eat. We can recommend you some scientifically proven ways that can help you to grow muscles.

If you are a women who is trying to increase the muscle growth, then these ways will definitely help you. Gaining lean muscles doesn’t happen overnight. Hence, you need to stick to the plan to achieve the goal.

Ways To Maximize Growth Of Lean Muscles

#1: A Proper Weight Training System

Female Muscle Growth - Weight Training

Gaining of lean muscles requires weight and resistance training consistently. You need a tailored workout program which will help you to gain muscles. We always recommend to hire a personal trainer for this.

The growth hormone is testosterone which has a significant impact on muscle growth. Since this hormone is present in very less amount in women body, weight training is important. Once someone goes for weight training then she can certainly develop good muscles despite of less amount of testosterone in the body and without weight training it is almost impossible to have desired amount of muscles.

Weight training can help to stimulate the growth of testosterone in women body. Hence, you will be able to gain more muscles. Some of the weight exercises for female muscle growth are:

-Wide stance squat

-Reverse barbell lunges

-Deadlift

-Biceps curl with barbell

-Incline dumbbell press

These are some of the important exercises that can help you to gain lean muscles. Different workout target different parts of your bodies, such as arms, chest, back and legs.

#2: Cut off Your Cardio

Female Muscle Growth - Cut off Cardio

When you are focusing on growing muscles, you have to limit your cardio. It is better to stick to ligh and low-impact cardio. But do not eliminate completely as cardio helps to get your blood flowing to your muscles. Thus, your muscles receive oxygen which promotes muscle growth.

So, keep it light and focus more on lifting and weight training to increase muscle mass. The best way is to limit your cardio twice a week. Low impact cardio consists of:

-Brisk walk for 5 minutes

-Light jogging

-Running 1 kilometer on treadmill

Think about the body of long-distance runners. They are leaner than the sprinters who have a more muscular body.

#3: Rest Day Is A Compulsory One

Female Muscle Growth - Rest

If you are following a heavy lifting and resistance workout program, then rest day is a must. Take your rest day very seriously. It is an important part for the growth of your muscles. Rest day is meant for giving your muscles an opportunity to recover.

Just like it is important to work your muscles heavily to grow, it is also important to be careful that you are not overdoing it. Some exercises hit a certain group muscles very hard. Thus, taking a day or two off each week is important.

-Plan your workout in a proper way giving two days a week rest

-Target each muscle group individually – Arms, Chest, Back, Legs and Abs

-Allot each day of the week for each of these 5 muscle group

-Take a day off before and after the leg day as it can be the most exhausting one

#4: Carbs Are Important

Female Muscle Growth - Carbs

Though carbs are quite important for your muscle growth, make sure to take it on time. Eat more carbs during your breakfast. Also, take some carbs immediately after the workout in the half an hour anabolic window. This will help to maximize the muscle recovery.

Get some liquid carbs or protein powder to restock the glycogen immediately. This will restore your muscle recovery helping you to increase the growth of muscles. Here are some of the tips for carbs intake:

-Carbohydrate during your cardio session: During your cardio session, sip on some carbohydrate rich drinks. This will help to keep your calorie intake intact and replenish the glycogen. This will help your muscle to recover faster.

-Eat carbs in your breakfast: Start your day with carbs. Then the energy you store from that will be used during your workout session.

#5: Eat More Protein

Female Muscle Growth - Protein

One of the most essential components for female muscle growth is protein. Don’t stray away from consuming protein. This can help you to get the maximum result. Protein contains 9 most essential amino acids.

Proteins are also called the building blocks of muscle tissues. It supplies essential materials that are needed for your hormones and neurotransmitters. It also safeguards against any muscle loss. It helps to gain more lean muscle and make you stronger.

-Eat high protein foods throughout the day

-Include foods like broccoli, salmon, yellow corn, black beans, chicken, eggs and oats in your diet

-Drink protein rich drinks immediately after your workout

Yellow corn contains 15.6 gram/cup of protein. Also, salmon is rich in Omega-3 fatty acid which is a great source of protein. Boiled broccolis also contain about 2.5 gram of protein in it. You must include all these in your everyday diet along with egg whites.

Please visit our nutrition page for more article.

#6: Sleep & Drink Enough Water

Female Muscle Growth - Sleep

Besides gym and protein-rich diet, you must also get proper sleep and keep yourself hydrated. Both can do wonders for your body. After all the intense weight training you do in gym, you need some time to relax and rest. Also, you need to have enough water to keep your body hydrated.

-Drink plenty of water daily to keep your muscles saturated and stay hydrated. It is essential for your muscles to stay healthy and grow.

-Sleeping 7 to 8 hours each nigh is very important. Your muscles needs to relax for proper growth. The water and nutrients you ingest throughout the day will work during night. This will encourage more female muscle growth.

Conclusion

Thus, these are the 6 scientifically proven ways that can help in female muscle growth. You need to be very much dedicated and committed towards your workout regime and diet plan for achieving the goal. Set a realistic goal that you want to achieve and start today!

Sources:

  1. https://www.bodybuilding.com/content/8-tips-to-help-women-gain-muscle.html
  2. https://www.medicalnewstoday.com/articles/321522.php
  3. https://www.webmd.com/fitness-exercise/features/will-eating-more-protein-help-your-body-gain-muscle-faster