7 Amazing Health Benefits Of Brown Rice

Introduction

Rice has been a primary crop all over the world for centuries. Today, rice is a staple in more than 100 cultures, and there are over 40,000 varieties grown^1,2. In India, our meals are incomplete without rice. There are many types of rice, like long-grain basmati, black rice, white rice, and sticky rice, and they vary in terms of health benefits. 

Traditionally, we used to eat rice with the husk, but with time, dehusked white rice, that is brown rice, came into the limelight because of its numerous health benefits. Brown rice is a super healthy whole grain packed with various nutrients.  

In this blog, we’ll discuss in detail about brown rice, its nutritional value, potential health advantages, and how it compares to white rice.  

What is Brown Rice?

Brown rice is dehusked and unpolished rice produced by removing the outer layer (the hull of the rice kernel). This procedure helps brown rice to keep its nutritional value high. It is chewier as compared to white rice and has a nutty flavor. 

The Nutritional Profile of Brown Rice

Brown rice is healthier than white rice when it comes to nutritional value. This super food is low in calories, fat, and gluten-free. Hence, all diet-conscious people prefer this rice over white rice. This rice also contains some essential nutrients, which are as follows: 

• Dietary fibres   
• Minerals-zinc, magnesium, iron, calcium, phosphorus, and selenium 
• Vitamins-vitamin B1, vitamin B2, vitamin B3, vitamin B6, vitamin E and vitamin K 
• Antioxidants-flavonoids 
• Proteins   
• Essential fatty acids   

Brown rice has a lower glycaemic index compared to white rice, making it a better choice for blood sugar control³.The antioxidants present in brown rice can help protect against oxidative stress and reduce the risk of chronic diseases⁴. Brown rice is a good source of selenium, which is important for thyroid function and immune health⁵.

Owing to its healthy nutrient profile, including brown rice in your diet can have several health benefits. 

Over the years, I have found that incorporating brown rice into one’s diet can have significant health benefits. Brown rice is a nutritious whole grain that is rich in dietary fibre. This fibre helps promote a healthy digestive system and may reduce the risk of colorectal and breast cancers⁴.

Dr. Rajeev Singh, BAMS

Health Benefits of Brown Rice

Some people might not find brown rice to be as tasty as white rice. But the nutritional benefits of brown rice can convince you to make slow and steady changes in your diet. Here are the unknown health benefits of brown rice: 

1. Helps in Weight Loss  

Brown rice is one of the famous foods used for weight loss. It is rich in dietary fibres that help to keep you full for a longer time, so choosing fibre-rich foods may help you consume fewer calories overall. Replacing brown rice with white rice can help support your weight and fat loss efforts⁶.

2. Controls Blood Sugar Level 

To control blood sugar naturally, you can include low carbohydrates and fats in your diet. Brown rice is the best option for it. It is beneficial to control blood sugar levels as it has a low glycaemic index³. A low glycaemic index means the food you consume digests more slowly and it doesn’t cause your blood sugar to spike after that. Studies show that by eating three servings per day of whole grains like brown rice, you can reduce your risk of developing type 2 diabetes by up to 29%⁷. Brown rice contains phytic acid, fibre, and essential polyphenols that help in the slower release of sugars, keeping us healthy. 

3. Aids Digestion  

Brown rice is a helpful staple that can be easily added to the daily diet to optimize the digestive system. The fibres present in brown rice help to regulate intestinal movements and keep your bowel movements regular. They can show good results in managing conditions like colitis and constipation⁸.

4. Regulates Cholesterol Levels  

Brown rice is a preferable choice for many people because it contains a low level of cholesterol⁹. The oil present in brown rice is known to reduce the levels of bad cholesterol (LDL cholesterol) to a large extent. The fibre in brown rice binds to the cholesterol in the digestive system and helps in its excretion, thereby balancing lipid levels.

In my experience, I have observed that incorporating brown rice into the diet might have a positive impact on hyperlipidaemia. Brown rice’s high fibre content and nutrient composition seem to play a role in regulating lipid levels and promoting cardiovascular health⁴. 

Dr. Smita Barode, B.A.M.S, M.S.

5. Neuroprotective Effect 

Brown rice may help to cut down the risk of cognitive dysfunction and neurodegenerative disorders¹⁰. They are rich in fibres that lower the cholesterol levels known to add to the risk of neurodegenerative diseases. This rice can help cut down on cholesterol by replacing it with healthier nutrients, such as fibre. It is also beneficial in dealing with diseases like Parkinson’s or Alzheimer’s. They also help fight depression, anxiety, or stress. 

6. Improves Maternal Health 

Brown rice works amazingly in postpartum depression. Consumption of this rice showed positive results in nursing women to improve disturbed mood, stages of depression and fatigue¹¹.

7. Maintains Bone Health 

Brown rice is rich in calcium and magnesium that help to maintain bone health. It may aid in protecting against medical conditions such as arthritis and osteoporosis¹².

Did you know that brown rice has a distinct nutty flavor and a chewier texture compared to white rice? This nuttiness can possibly be because of its higher oil content. However, it is important to note that brown rice is more prone to rancidity due to its higher oil content. So, it’s recommended to store brown rice properly to maintain its freshness and quality⁴.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Brown Rice vs. White Rice

White rice is more commonly consumed and popular amongst people. However, the benefits of brown rice far outweigh those of white rice. This is due to the fact that brown rice is a whole grain while white rice is a refined grain. What this means is that brown rice contains the bran, germ, and endosperm, all constituents of a grain. These are absent in white rice, which is what makes it less nutritious than brown rice. For this reason, the number of health benefits of brown rice is far greater than white rice. The absence of these integral components that make up a grain leaves white rice with lesser nutritional value than brown rice.   

However, white rice cooks faster than brown rice, and its taste may be preferred by some. Due to this , it is more commonly used in a lot of households.  

Also Read: Shilajit: Uses, Benefits & Side Effects By Dr. Anuja Bodhare

Conclusion

Both brown rice and white rice have their own advantages; brown rice provides more fibre, vitamins, and minerals, while white rice is easier to digest and often preferred for taste and texture. Therefore, choosing between the two depends on individual health goals, dietary needs, and personal preferences, making both suitable as part of a balanced diet.  

References

1. Fukagawa NK, Ziska LH. Rice: Importance for Global Nutrition. J Nutr Sci Vitaminol (Tokyo). 2019;65(Supplement):S2-S3. Available form: https://pubmed.ncbi.nlm.nih.gov/31619630/ 

2. Hanafiah NM, Mispan MS, Lim PE, Baisakh N, Cheng A. The 21st Century Agriculture: When Rice Research Draws Attention to Climate Variability and How Weedy Rice and Underutilized Grains Come in Handy. Plants (Basel). 2020 Mar 16;9(3):365. Available form: https://pmc.ncbi.nlm.nih.gov/articles/PMC7154822/ 

3. Sun Q, Spiegelman D, van Dam RM, Holmes MD, Malik VS, Willett WC, Hu FB. White rice, brown rice, and risk of type 2 diabetes in US men and women. Arch Intern Med. 2010 Jun 14;170(11):961-9. Available form: https://pmc.ncbi.nlm.nih.gov/articles/PMC3024208/ 

4. Ravichanthiran K, Ma ZF, Zhang H, Cao Y, Wang CW, Muhammad S, Aglago EK, Zhang Y, Jin Y, Pan B. Phytochemical Profile of Brown Rice and Its Nutrigenomic Implications. Antioxidants (Basel). 2018 May 23;7(6):71. Available form: https://pmc.ncbi.nlm.nih.gov/articles/PMC6025443/ 

5. Ventura M, Melo M, Carrilho F. Selenium and Thyroid Disease: From Pathophysiology to Treatment. Int J Endocrinol. 2017;2017:1297658. Available form: https://pmc.ncbi.nlm.nih.gov/articles/PMC5307254/ 

6. Golzarand M, Toolabi K, Eskandari Delfan S, Mirmiran P. The effect of brown rice compared to white rice on adiposity indices, lipid profile, and glycemic markers: a systematic review and meta-analysis of randomized controlled trials. Crit Rev Food Sci Nutr. 2022;62(27):7395-7412. Available form: https://pubmed.ncbi.nlm.nih.gov/33905269/ 

7. Hu Y, Ding M, Sampson L, Willett WC, Manson JE, Wang M, Rosner B, Hu FB, Sun Q. Intake of whole grain foods and risk of type 2 diabetes: results from three prospective cohort studies. BMJ. 2020 Jul 8;370:m2206. Available form: https://pmc.ncbi.nlm.nih.gov/articles/PMC7341349/ 

8. Kataoka K, Ogasa S, Kuwahara T, Bando Y, Hagiwara M, Arimochi H, Nakanishi S, Iwasaki T, Ohnishi Y. Inhibitory effects of fermented brown rice on induction of acute colitis by dextran sulfate sodium in rats. Dig Dis Sci. 2008 Jun;53(6):1601-8. Available form: https://pubmed.ncbi.nlm.nih.gov/17957470/ 

9. Sarkar M, Hossain S, Hussain J, Hasan M, Bhowmick S, Basunia MA, Hashimoto M. Cholesterol Lowering and Antioxidative Effect of Pregerminated Brown Rice in Hypercholesterolemic Rats. J Nutr Sci Vitaminol (Tokyo). 2019;65(Supplement):S93-S99. Available form: https://pubmed.ncbi.nlm.nih.gov/31619656/ 

10. Ismail N, Ismail M, Farhana Fathy S, Asma Musa SN, Umar Imam M, Foo JB, Iqbal S. Neuroprotective effects of germinated brown rice against hydrogen peroxide induced cell death in human SH-SY5Y cells. Int J Mol Sci. 2012;13(8):9692-9708. Available form: https://pubmed.ncbi.nlm.nih.gov/22949825/ 

11. Sakamoto S, Hayashi T, Hayashi K, Murai F, Hori M, Kimoto K, Murakami K. Pre-germinated brown rice could enhance maternal mental health and immunity during lactation. Eur J Nutr. 2007 Oct;46(7):391-6. Available form: https://pubmed.ncbi.nlm.nih.gov/17885721/ 

12. Matsuzaki K, Yano S, Sumiyoshi E, Shido O, Katsube T, Tabata M, Okuda M, Sugimoto H, Yoshino K, Hashimoto M. Long-Term Ultra-High Hydrostatic Pressurized Brown Rice Intake Prevents Bone Mineral Density Decline in Elderly Japanese Individuals. J Nutr Sci Vitaminol (Tokyo). 2019;65(Supplement):S88-S92. Available form: https://pubmed.ncbi.nlm.nih.gov/31619654/ 

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