12 Amazing Health Benefits of Eating Brown Rice

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Brown rice often takes the spotlight when it comes to healthy eating. It is a nutritional powerhouse that tantalizes taste buds and fuels our bodies with many health benefits. Beyond its delightful flavor and satisfying texture, this whole grain offers remarkable nutrients and compounds that can positively impact our health. 

This article examines the 12 benefits of brown rice in your diet. We will explain why this unassuming grain deserves a prominent place on your plate. So, let’s explore the wonders that brown rice has to offer.

What is brown rice?

Brown rice, a whole grain widely acclaimed for its nutritional prowess, is the unrefined version of the more commonly consumed white rice. Brown rice retains its outer bran layer, germ, and endosperm, unlike its polished counterpart. It is a healthy source of nutrients and dietary fiber. 

The captivating nutty taste and slightly chewy texture distinguish this grain from the smoother, less flavorful white rice. As a staple food in many cultures across the globe, brown rice delights the taste buds and nourishes our bodies with vitamins, minerals, and antioxidants. Its wholesome nature and health benefits have propelled brown rice to the forefront of health-conscious diets.

Nutritional value of brown rice

Here’s the nutritional composition of 100 grams of raw, long-grain brown rice: [1]

Protein7.94 g
Total lipid (fat)2.92 g
Carbohydrate77.24 g
Fiber total (dietary)3.5 g
Total sugar0.85 g
Calcium23 mg
Iron1.47 mg

Twelve health benefits of brown rice?

Here are 12 benefits of eating brown rice:

  1. Shielding colonic health

One of the standout features of brown rice is its high fiber content, which does wonders for our digestive system. The abundant fiber present in brown rice acts as a protective shield against colonic disorders. It helps maintain a healthy gut by ensuring regular bowel movements. [1]

  1. Power-packed antioxidants

Brown rice is a treasure trove of antioxidant phenolic compounds that offer many benefits. These potent antioxidants are pivotal in neutralizing harmful free radicals in our bodies and reducing oxidative stress. [1]

  1. Potential cancer protection

Within brown rice lies a compound called tricin, which has been linked to potential cancer chemopreventive properties. Incorporating brown rice into your diet may provide a subtle yet significant defense against certain types of cancer. [1]

  1. Heart-healthy advantages

Brown rice consumption can lower the risk of death from ischemic heart disease. Various phytochemicals, fiber, and antioxidants in brown rice contribute to its heart-protective properties. It is a heart-smart choice for those looking to maintain cardiovascular health. [1]

heart-healthy advantages - brown rice health benefits
  1. Atherosclerotic cardiovascular disease defense

Brown rice can be a powerful ally in the fight against atherosclerotic cardiovascular disease. Including brown rice in your diet can decrease the risk of this condition and provide a natural way to care for heart health. [1]

  1. Cholesterol and triglyceride management

Consuming brown rice can decrease serum LDL-cholesterol and triacylglycerol levels. These are crucial factors in maintaining a healthy lipid profile for reduced risk of heart disease. [1]

  1. Blood pressure regulation

For those looking to manage their blood pressure naturally, brown rice can be a valuable addition to their meals. Its nutrient composition aids in regulating blood pressure and contributes to cardiovascular health. [1]

  1. Diabetes risk reduction

Brown rice is a favorable option for individuals concerned about their blood sugar levels. Its slower digestion and gradual release of sugars into the bloodstream help lower the risk of diabetes. [1]

  1. Promotes regular bowel movements 

The dietary fiber is brown rice promotes regular bowel movements and helps prevent constipation. [1]

  1. Defending against cardiovascular diseases

Thanks to its array of heart-protective properties, brown rice reduces the risk of cardiovascular diseases. It is an excellent choice for those striving to maintain a healthy heart. [1]

  1. Aiding in cancer prevention

Alongside its potential cancer chemopreventive properties, brown rice’s fiber content and antioxidants can bolster your body’s defenses against cancer. It offers another reason to include this wholesome grain in your diet. [1]

  1. Glycemic index advantage

Brown rice holds a nutritional edge over white rice, evident in its lower glycemic index (GI) of 66 compared to white rice’s GI of 72. It causes a slower and steadier increase in blood sugar levels after consumption, making it a wiser choice for individuals seeking to maintain stable energy levels and manage their blood sugar. [1]

How to consume brown rice?

Including brown rice in your diet is easy and opens up a world of nutritious culinary possibilities. Here are some simple methods on how to consume brown rice:

  1. Classic steamed brown rice

The most straightforward and time-tested method is to steam brown rice on the stovetop or using a rice cooker. The basic preparation preserves the natural flavor and chewy texture of brown rice. It is an excellent dish to accompany the main courses.

how to consume brown rice
  1. Brown rice pilaf

Elevate your brown rice experience by preparing a delightful pilaf. Saute some onions, garlic, and your favorite vegetables in a pan before adding the rice and cooking it in vegetables. The method infuses the rice with additional flavors and creates a delightful one-pot meal.

  1. Brown rice salad

Create a nutritious salad by mixing cooked brown rice with colorful vegetables, fresh herbs, and a zesty dressing. You can add protein-rich ingredients like chickpeas to make it a wholesome lunch option.

  1. Brown rice bowls

Build your nourishing rice bowl by layering brown rice with toppings like avocado, roasted vegetables, nuts, seeds, and a drizzle of dressing. The customizable option allows you to match your taste preferences while enjoying a nutritious meal.

  1. Brown rice porridge

Try making a creamy brown rice porridge for a warm and comforting breakfast. Cook the rice with milk (dairy or plant-based) and your choice of sweeteners and spices like cinnamon or nutmeg. Top it with fruits and nuts for a filling morning treat.

Brown rice and Ayurveda

In Ayurveda, brown rice is valued for its tridoshic nature. It balances Vata, Pitta, and Kapha doshas. Its gentle, sattvic quality supports digestion and fosters mental clarity. Brown rice’s grounding and nourishing properties offer stability, while its high fiber content aids detoxification. 

As a complete protein source, it complements vegetarian diets. Cooking methods, like steaming, preserve its nutrients and digestibility. The cooling nature of brown rice also benefits Pitta dosha. Embracing brown rice in an Ayurvedic diet fosters holistic wellbeing and promotes a harmonious connection between food and health. Consultation with an Ayurvedic practitioner can help you with personalized dietary choices for optimal results.


1. What are the brown rice benefits and side effects?

Brown rice offers numerous benefits, including high fiber for digestive health and antioxidants for overall well being. It is generally safe and well-tolerated. However, some people with digestive sensitivities may experience mild discomfort. Moderation is vital to avoid excessive calorie intake.

2. What are brown rice’s health benefits?

Brown rice provides benefits like improved digestion, heart health support, reduced risk of diabetes, and potential cancer prevention due to its antioxidant properties and fiber content.

3. Is it good to eat brown rice every day? 

Eating brown rice daily can be a healthy choice due to its nutrient-rich profile and health benefits. However, a varied diet is essential to ensure a balanced intake of nutrients.

4. Is brown rice good for weight loss? 

Yes, brown rice can support weight loss efforts. Its high fiber content helps keep you full, reducing overeating. Its lower glycemic index can also stabilize blood sugar levels, aiding in weight management.

5. Is brown rice better than normal rice? 

Brown rice is often considered healthier than white rice. It retains the bran and germ, providing more fiber, vitamins, and minerals. White rice, on the other hand, is more processed, stripping away some of these beneficial nutrients.

6. Is brown rice actually healthy? 

Yes, brown rice is a nutritious and wholesome food choice. It offers various health benefits, including supporting heart health, digestion, and providing essential nutrients.

7. What are brown rice benefits for weight loss?

Brown rice can aid in weight loss due to its fiber content, which promotes satiety and helps control appetite. Its complex carbohydrates provide sustained energy and reduce cravings for unhealthy snacks.


The benefits of brown rice extend far beyond its delightful taste and satisfying texture. The 12 fantastic health benefits of brown rice are genuinely remarkable. From promoting heart health and aiding in digestion to lowering the risk of chronic diseases like diabetes and certain cancers, this wholesome grain has proven to be a nutritional powerhouse. 

Its high fiber content, abundant antioxidants, and unique phytochemicals contribute to its exceptional ability to nourish our bodies. Whether enjoyed as a simple side dish, a vibrant salad, or a comforting porridge, brown rice’s versatility allows us to savor its goodness in countless ways. 

So, let’s embrace the wonders of brown rice and make it a nutritious staple in your daily culinary journey toward a healthier life.


The information provided here does not mean to replace professional advice or treatment.


1. Brown Rice: Nutritional Composition and Health Benefits. 2018


Dr. Deepa Kadam

Dr. Deepa has over 25 years of experience making her one of the notable medical professionals in the field of Ayurveda with expertise in Ayurvedic pharmacology.