I am using the Indian brown basmati rice as my first meal after PWO. However, I can only find the nutritional information for the UNCOOKED rice and not the cooked rice. We all know rice expands once cooked. Can I safely use the cooked version of brown rice even though it’s not specifically basmati?
What I’m trying to do is cook up a decent size pot to last me for a couple of days and I am having a hard time with the COOKED serving size and it’s corresponding nutritional information. Any help is appreciated.
I am using the Indian brown basmati rice as my first meal after PWO. However, I can only find the nutritional information for the UNCOOKED rice and not the cooked rice. We all know rice expands once cooked. Can I safely use the cooked version of brown rice even though it’s not specifically basmati?
What I’m trying to do is cook up a decent size pot to last me for a couple of days and I am having a hard time with the COOKED serving size and it’s corresponding nutritional information. Any help is appreciated.[/quote]
I could be wrong but I believe you can use the nutritional info of Brown rice. Regarding measuring cooked rice, just measure the uncooked rice and divide the cooked rice into equal portions.
For example, if you make 4 cups of uncooked rice, just divide the cooked amount into 4 equal portions. It may not be perfect but saves a lot of hassle.
I ran into a similar problem. I cooked one serving of rice ( I think it was 1/4 cup uncooked.) After cooking, I measured all the rice! It translated to ~1/2 cup cooked rice. I now have the rice conversion factor (RCF = 2). I double the uncooked portion size when measuring cooked rice. You can trust my RCF or determine your own (allowing for rice volume expansion variables across different species)! Hope this makes sense.
So then, if the serving size is 1/4 cup of uncooked rice and the nuritional breakdown for that portion is 1gf, 32gc, and 3gp then the cooked portion, probably about 3/4 cup, does not contain the above macronutrient breakdown?
Both your method makes sense. I don’t want to sound anal, but rice is something that is very carb dense. So if we don’t get it right, it could really kill the aspect of our training.
Anyway, did you guys notice that most nutritional information, for ie. pasta etc. are always dry and uncooked. It never occured to me until I thought about it. Any other foods we T-men eat that suffers from the same problem?