Brown Rice Benefits, Nutrition Facts, and Side Effects


Medically reviewed by

Bajaj Finserv Health


7 min read


Brown rice helps prevent various disorders affecting your body. However, moderation is the key, and you should consume it in recommended quantities as suggested by your physician. Check out this blog to learn more about brown rice and its benefits.

Key Takeaways

  • Brown rice is unpolished rice that tastes like nuts
  • It is of two types, red rice and black rice
  • Brown rice contains germ and bran, known as rice fibre

The benefits of brown rice have been in discussion for a long time. The original form of rice was husk rice, but as technology evolved, white rice became more popular. Two types of brown rice are mainly seen in the market, red rice and black rice. The red rice has a red colour bran, and the black one has a back bran. The outer coat is fibre-filled bran, the inner coat is germ full of nutrients, and the middle layer is the endosperm. 

Besides having antioxidants, the benefits of brown rice also include a longer shelf life and can be kept for up to six to nine months at room temperature. In the Indian scenario, the consumption of brown rice was confined to rural areas. But now, the focus has been given to the health benefits of brown rice, and health experts have stressed the importance of consuming brown rice to get these health benefits. This blog shall overlook the advantages of the rice. So, stay tuned! 

Brown Rice Nutrition Facts

The nutritional benefits of brown rice are almost the same for each variety. It is a super food that contains low calories and fat and is gluten-free. Most importantly, it contains antioxidants that can prevent many diseases. One of the benefits of brown rice is that it also contains other significant nutrients. So, it becomes a good food item for people who are health conscious and want to maintain an ideal body weight. 

Look at the calorie content of 100 kg of brown rice:

  • Carbs-18.4g
  • Calories 88 kill 
  • Fibre 0.8 g 
  • Fat 0.7 g
  • Protein 1.9 g
Additional Read: Protein Rich FoodsHealth Benefits of Brown Rice Infographic

Benefits of Brown Rice

The benefits of eating brown rice are many. In fact, the preparation method of brown rice contributes to the health benefits.

Here is a list of some health benefits:

  • High in Antioxidant

Various studies have proved the benefits of brown rice. It is loaded with antioxidants that prevent your body from oxidation or oxidative stress, which causes diseases. Oxidative stress is known to be the potential cause of various health hazards like heart diseases, cancer, diabetes, inflammation, early aging, etc. The antioxidant properties of brown rice block the free radicals in the body to cause damage to the cells and thus ward off health conditions.

  • Best For Weight Loss

Experts suggest brown rice for weight loss as it keeps your stomach full for a longer time. The dietary fibre offered by brown rice stops you from eating unhealthy snacks and helps you eliminate the habit of overeating. As a result, brown rice ultimately helps you lose weight by shedding those extra calories and helps you properly break down fats. It also helps in bowel movements and the passing of stools and manages the intestinal health of an individual.

  • Prevent Various Diseases

The benefits of brown rice are immense as well as powerful. Brown rice contains polyphenols which are a type of dietary reducing agent also known as antioxidants that prevent your body from oxidation which leads to various diseases like cancer, heart ailments, etc.

  • Reduce Diabetes

People who are diabetic should be aware of the benefits of brown rice. Diabetic people are advised to follow a diet low in carbohydrates, and brown rice is a wonderful option for them. A diet low in carbohydrates and fats helps to manage blood sugar levels. 

Brown rice keeps the blood sugar level normal as it has a low glycemic index which means how food affects your blood sugar level. Eating brown rice does not elevate the blood sugar level as it digests slowly. Eating brown rice three times a day could save you from type 2 diabetes.

Additional Read: Balanced DietBrown Rice Health Benefits
  • Lower Cholesterol Level

One of the various benefits of brown rice is that it helps lower cholesterol levels in the body. [1] Studies have shown that dietary fibre is responsible for lowering blood cholesterol levels. It contains amino acids which can control your total cholesterol level, HDL, and VLDL level keeping you safe from heart-related complications. 

  • Protects Your Nerves

The benefits of brown rice are also discussed in respect of neuron degenerative disorders. Brown rice minimizes the risk of various neuron degenerative illnesses like Alzheimer’s and Parkinson’s. The fibre-rich brown rice lowers the cholesterol level and thus helps in preventing nervous system-related disorders. Apart from this, the antioxidants present in brown rice prevent cell injury from free radicals in the body. So it minimizes the risk of inflammatory and degenerative complications.

  • Healthy Gluten-Free

Gluten is a naturally found protein present in barley, wheat, etc. Some people are intolerant to gluten as it causes nausea, stomach pain, vomiting, etch, and hence they avoid eating gluten-contained foods. So brown rice is a great alternative for such people who have gluten intolerance. A gluten-free diet is also known to prevent autoimmune disorders.

  • Makes Bone Stronger

The benefits of brown rice for maintaining bone health have also been discussed in the medical field. Deficiency in manganese could lead to a process of demoralization in the body which means removing mineral ions from your bones and thus could prevent bone growth. But by consuming brown rice, you can regain the minerals as it contains calcium, manganese, and magnesium. It also helps you heal from bone injuries and activate muscle growth. In addition, it manages arthritis and osteoporosis, inflammation of the bones.

Additional Read: Papaya Benefits

How to Add Brown Rice to Your Diet

You can include this rice in your daily recipes to get maximum benefits. You can mix it with various ingredients of foods that you take every day. It can help you avail the benefits of brown rice for weight loss. 

  • You can make porridge from brown rice, which is super tasty and can be consumed in your breakfast 
  • You can mix it with fruits and vegetables and make a whole meal
  • You can prepare brown rice with eggs and add vegetables to enhance the taste 
  • You can make soup from brown rice
  • You can have a plant-based lunch or dinner and include brown rice with other plant-based ingredients
  • You can use flour made from brown rice to make puddings and desserts. You can consume brown rice pasta
  • You can make a curry out of it by adding vegetables

How to Cook Perfect Brown Rice?

The steps to prepare brown rice are as follows:

  • You should wash your brown rice in cool water and rinse them to remove the impurities like dust and starch
  • Place them inside your cooking pot and add water to the cup of rice
  • When the water comes to the boiling point, reduce the heat and let the rice cook.

You can also remove the additional water from the rice and let it sit for a few minutes.

Additional Read: Benefits of Oats

Brown Rice Side Effects

Brown rice is very healthy and usually does not cause any side effects. However, you should not consume it in excessive amounts. 

  • Brown rice also contains arsenic properties, so it should be taken in moderation. [2] Arsenic is harmful to your body and may cause various diseases
  • People with renal problems should also limit the consumption of brown rice as it contains a high amount of potassium and phosphorus, which again could interfere with your cardiac rhythm
  • Also, people with inflammatory bowel diseases should also take it at moderate levels because high fibre and protein are not healthy options for such conditions
  • It is also not advisable for people who have had gastrointestinal surgery in the past, as brown rice’s bran is not easily digestible

So, you came to know both the brown rice benefits and side effects through this blog post. The benefits of brown rice are many, but at the same time, you should be slightly careful about eating it in limited amounts.

You can seek a general physician consultation from Bajaj Finserv Health to discuss possible brown rice side effects. Scheduling both an in-person and online appointment is very easy and simple. So, learn the details and start consuming brown rice today!

Published on 27 Feb 2023Last updated on 5 Apr 2023

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.


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