Here Are the Benefits of Brown Rice Consumption

Updated on March 5th, 2020
Brown Rice

A staple and primary crop grown all over the world, brown rice is a whole grain, in contrast to white rice, which is a refined grain. Often associated with healthy eating, brown rice is packed with nutrients like vitamins, minerals, and antioxidants.  There are many benefits of brown rice.

Brown rice nutritional facts

Calories 216
Carbohydrates 44 grams
Fiber 3.5 grams
Fat 1.8 grams
Protein 5 grams
Thiamin (B1) 12% of the RDI
Niacin (B3) 15% of the RDI
Pyridoxine (B6) 14% of the RDI
Pantothenic acid (B5) 6% of the RDI
Iron 5% of the RDI
Magnesium 21% of the RDI
Phosphorus 16% of the RDI
Zinc 8% of the RDI
Copper 10% of the RDI
Manganese 88% of the RDI
Selenium 27% of the RDI

Is brown rice healthy? Yes, it is undoubtedly. Here are the health benefits of brown rice consumption

1. Rich in selenium

The high concentration of selenium in brown rice is great, as consumption of this reduces the risk of developing common illnesses such as arthritis, cancer and heart disease.

2. Rich in manganese

One cup of brown rice may provide around 80% of your daily manganese requirement. Manganese is needed by the body as the former helps the latter synthesize fat. Manganese also benefits our nervous and reproductive systems.

3. Has naturally-occurring oils

The oils that naturally occur in brown rice are beneficial to the body, as these are healthy fats, that normalize cholesterol levels.

4. Regulates bowel movements


The fiber content of brown rice helps regulate bowel function, as it makes digestion much easier. It is the perfect addition to the diet of those seeking bowel regularity. Brown rice also makes the stomach feel fuller, which translates into small meal portions(1).

5. Nutritious whole grain

Since there is no refinement, brown rice is a whole grain. Whole grains have been proven to reduce the build-up of arterial plaque, and reduce the risk of heart disease and high cholesterol.

6. Rich in anti-oxidants

One of the most important aspects of brown rice is that it is rich in anti-oxidants currently found in fruits like strawberries and some vegetables. Anti-oxidants are very vital, as our body needs them to combat toxins.

7. Brown rice for weight loss

Anyone interested in losing weight might do well to substitute white rice in their diet with brown rice. The manganese present in brown rice is good for synthesizing body fat. It might help you reduce your Body Mass Index and fat(2).

[Read: Brown Rice Vs White Rice]

8. May prevent Alzheimer’s

Brown rice is rich in gamma-aminobutyric acid, which may help prevent various kinds of neurodegenerative diseases, like Alzheimer’s. It even helps by inhibiting a harmful enzyme called protylendopetidase, which is directly linked with Alzheimer’s(3).

9. May prevent colon cancer

colon cancer

Thanks to the high fiber in brown rice. toxins in the body do not get attached to the colon wall. They get eliminated from the body.

10. Helps stabilize blood sugar levels

An excellent food choice for those suffering from diabetes, one cup of brown rice may help stabilize blood sugar levels. Studies have shown that even one cup may reduce the risk of someone developing diabetes by around 60%.

11. Prevents Candida yeast infection

The natural digestibility of brown rice, coupled with its high fiber content, may help sensitive digestive systems heal from an overgrowth of candida organisms.

12. It is an antidepressant

Germinated brown rice has many important nutrients like glutamine, glycerine, and GABA. These are neurotransmitters that inhibit messages in the brain, that may be related to depression, anxiety, and stress. Consuming brown rice may promote a sense of well-being and happiness.

13. Treat insomnia

Image: shutterstock

Brown rice is very rich in melatonin, which is a sleep hormone. This may even help regulate your sleep cycle, and also provide a deep sleep, thus treating all insomnia related problems.

How to use?

Brown rice can substitute regular rice, and you may use it in all the dishes you normally eat. It may be used in stir-fries, pilafs, curries, and salads. Brown rice syrup may be used in desserts, adding a sweet, buttery, and nutty flavor. You can have it for lunch, dinner, or both.

Myths and side effects

One popular myth is that brown rice causes weight gain. This is absolutely untrue, as brown rice contains fiber. And fiber is good for weight loss. Hence brown rice calories do not cause weight gain. It’s good to visit a doctor to dispel all your doubts. There may be a slight chance of diarrhea if you have never eaten brown rice as your body may not be used to that amount of fiber going through it at once.

Brown rice is very healthy. An excellent substitute for white rice, it is an excellent source of vital nutrients. In addition to being nutritious, it also prevents many issues and ailments in the body and helps to keep you healthy.


1. Can We Substitute White Rice with Brown Rice?

Brown rice is a healthier option than white rice, as it is unrefined and contains many nutrients.

2. Can We Consume Brown Rice on a Daily Basis?

Yes, you can. In fact, brown rice is an excellent addition to your diet if you are looking to be fit and healthy.

3. Is Brown Rice High in Fiber? Also, Which Rice Has More Fiber- Brown, and White?

Yes, brown rice is high in fiber when compared to white rice.

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