Brown Rice: Health Benefits, Nutrition Facts, and Side-Effects

Brown Rice Health Benefits

Rice is a major component of the human diet. Rice has been a staple of the human diet for thousands of years. Brown rice is one of the best types of rice. It is whole-grain rice with the inedible outer hull removed. Brown rice contains all parts of the grain including the nutritious germ, the fibrous bran, and the carb-rich endosperm. It takes a while to cook due to its tough bran exterior. It provides fiber and several vitamins and minerals. Brown rice provides various health benefits and generally, it is considered superior compared to white rice.

It can help against depression and insomnia and is also extremely good for digestion. The antioxidant virtue present in Brown rice can help your body’s immune system to stay strong and even prevent some types of cancer. Brown rice is very good for people with diabetes as it has a low glycemic index and prevents the rapid absorption of sugar in the body. It also reduces bad cholesterol in the body, which is good for your heart. It has low fat and calories, so people who want to lose weight can have it instead of white rice.

Health Benefits of Brown Rice

In this article, we’ll discuss the health benefits of brown rice.

Health Benefits and Uses of Brown Rice

1. Good for diabetes

Brown rice is high in magnesium and fiber, both of control blood sugar levels. Brown rice has a GI of about 50, it helps lower blood sugar levels and decreases the risk of type 2 diabetes. It can help reduce the rise in insulin, which is very beneficial in controlling blood sugar levels. Brown sugar is a complex carbohydrate that can help to reduce the rate of absorption of sugar level in the body.

2. Rich in antioxidants

Antioxidants prevent the damage caused by oxidation and scavenge free radicals from the body cells. A diet high in antioxidants may reduce the risk of many diseases like heart disease and certain cancers. The bran of brown rice contains many powerful antioxidants, which is very helpful for your body.

3. Prevents obesity

For people combating obesity, brown rice is the most recommended variety for weight control. You should add brown rice to your diet instead of white rice. Because it’s rich in manganese, it is good for synthesizing body fat and reducing body weight and waist size. It can help you to reduce BMI (Blood Mass Index) in your body. 

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4. Prevents Alzheimer’s disease

Brown rice is rich in gamma-aminobutyric acid which helps prevent various types of neurodegenerative diseases such as Alzheimer’s disease. It even helps by inhibiting a harmful enzyme called prolyl-endopeptidase. This enzyme is directly related to Alzheimer’s disease.

5. Lowers stress in lactating women

Breastfeeding itself can be stressful, however, with added stress and worry resulting in lower milk production. It’s an endless cycle, which is why it’s so important to reduce the pressure on the woman during this time. Brown rice helps with this. It helps reduce feelings of fatigue, depression and mood swings in lactating or breastfeeding women. It boosts your immunity to infections and diseases during this period.

6. Good for digestion

Brown rice contains fiber which helps in proper bowel movement and transfer along the digestive tract. This is important as it allows for regular and good weapon movement between people. Brown rice has an additional layer on its surface, which prevents excessive absorption of acids. Consequently, the structure is much better retained during digestion. Brown rice is good for constipation and colitis.

7. Good for your heart

Brown rice is rich in dietary fiber and contains compounds called lignans that can help reduce risk of death from heart disease. It reduces the level of bad cholesterol in the body, resulting in a ton of cardiovascular problems such as blocked arteries, heart attacks, and strokes.

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8. It is an antidepressant

Antidepressants present in brown rice may help in combating anxiety-related disorders. It contains essential amino acids like glycerine, glutamine and GABA. These neurotransmitters help in reducing anxiety, stress and depression in the brain and can result in a relaxed state of well-being.

9. Relieve insomnia

Insomnia can be a very frustrating experience. However, resorting to dependency pills is not always the right answer. Sometimes, nature is all the healing you need.  Brown rice as a diet can help by relaxing the nerves and increasing the sleep cycle, which is helpful in the treatment of insomnia. This is because it is very rich in melatonin, which is a sleep hormone. It can regulate your sleep cycle and also when you fall asleep, treating it to provide deeper sleep.

10. Control Cholesterol Levels 

Brown rice contains fiber and low levels of cholesterol. It helps to reduce bad cholesterol in the body. Brown rice also contains some beneficial nutrients that help in lipid and glucose metabolism.

11. Maintain bone health

Magnesium and calcium-rich brown rice help to maintain bone health. It is beneficial in some medical conditions including arthritis and osteoporosis and also prevents bone demineralization.

12. Brown rice Benefits for weight loss

If you are on a weight loss journey, you must consider this low-carb diet. According to experts, brown rice has less carb content, is low in calories, and is enriched with essential nutrients. Adding brown rice as a dietary staple may help people who are overweight to shed more pounds and reduce their body mass index, a common marker of healthy or unhealthy weight.

Nutritional Value of Brown Rice

Energy112 kcal
Carbohydrate 23.5 g
Protein 2.32 g
Dietary Fibre1.8 g
Total Fat0.83 g
Magnesium44 mg
Iron 0.53 mg
Phosphorus77 mg
Vitamin B3 (Niacin)1.33 mg
Vitamin B1 (Thiamin)0.102 mg
Vitamin B6 (Pyridoxine)0.149 mg

Uses of Brown rice

Brown rice is mainly used for cooking. It can be used as a substitute for white rice in any rice-based dish. It can easily be used for cooking stir fry, pilafs or salads, curries, etc. For a delicious side dish, you can toss the brown rice with fresh vegetables and olive oil. Brown rice is available in many forms. It tastes sweet, buttery, and nutty in baked goods and hot drinks. You can add brown rice with your favorite soup. You can cook sweet brown rice and many other sweets from its short grains which have a soft and sticky texture, which is perfect for puddings and serve as a delicious dessert.

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Side effects of Brown rice

Brown rice has the bran and germ intact, both are responsible for giving it its high fiber content. Bran and germs can also inflame the digestive tract, leading to digestive problems such as radishes, diarrhea constipation symptoms. It is always best to consult your doctor before adding anything new to your diet or lifestyle.

Therefore, considering the benefits and harms of brown rice, it should be used in the right amount as excessive use of any product can harm our health. The above is information provided for general knowledge purposes only. It is recommended to consult a doctor before using brown rice in the treatment of diseases.


The information discussed in this article is about the health benefits of brown rice. In this article, you will learn about the advantages and disadvantages, Brown rice for weight loss, its Uses, Health Benefits, and other information on brown rice. I hope the information mentioned in this article will be useful to you. Thank you.

Ref: NCBI Articles


1. What are the benefits of eating brown rice?

Ans: Nutrients present in brown rice help keep your heart healthy. It is a rich source of dietary fiber, which can reduce the risk of heart disease. Brown rice is high in magnesium, which can help reduce your risk of heart disease and stroke.

2. How much brown rice should I eat in a day?

Ans: The amount of brown rice you consume depends on your daily caloric needs and food choices. In general, you can eat 1 to 3 cups of rice a day.

3. Is brown rice a superfood?

Ans: Brown rice has higher nutritional value and more health benefits than ordinary white rice and there are several reasons why it made the superfood list. A bowl of cooked brown rice will also provide your protection against free radicals as it is packed with antioxidants.

4. Is brown rice healthier?

Ans: Brown rice is more nutrient dense than white rice. Brown rice can help lower blood sugar levels and help in weight control efforts.

5. Does brown rice have side effects?

Ans: Bran and germs can also inflame the digestive tract, causing symptoms of digestive problems such as bloating, diarrhea, and constipation. It is always best to consult your doctor before adding anything new to your diet or lifestyle.

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