The Health Benefits of Brown Rice, Nutritional Value and Varieties

Medically Reviewed By DR. RASHMI GR , MBBS, Diploma in Diabetes Management October 26, 2023

Last updated on November 2nd, 2023

Every other day, we see a new health trend or healthy food coming our way. Amongst all the information overload thrown at us and a new “superfood” popping up every other day, one dietary staple remains constant and loved by all nutrition and health enthusiasts — brown rice. Known for its earthy flavour and chewy texture, brown rice is a nutritional powerhouse that has garnered significant attention for its health benefits. In fact, it’s often the first thing that comes to mind when people want to become healthier. But does this switch from white rice to brown rice really work, and how helpful is it in achieving your health goals? In this blog, we’ll explore the advantages of including brown rice in your diet, from its incredible nutritional profile to its impact on weight management, skin health, and more.

What is Brown Rice?

Brown rice is a type of whole-grain rice that retains its outer bran layer, germ, and endosperm.

Unlike white rice, which has had these nutritious parts removed during processing, brown rice keeps them intact. This makes it a whole, unrefined grain. Because of its minimal processing, brown rice is considered a healthier option compared to white rice. It has a nuttier flavour and a slightly chewy texture due to the bran layer. This whole grain is an excellent source of complex carbohydrates, dietary fibre, and various nutrients.

Read More: Best Vegetable with Low Glycemic Index for Diabetics.

Nutritional Value of Brown Rice

Nutritional Value of Brown Rice

As discussed above, brown rice is a nutritional powerhouse, providing us with a number of essential nutrients that have a significant impact on our health. According to the U.S. Department of Agriculture following are the nutrients in 100 grams of brown rice:

Nutrients per 100 grams Amount
Calories 141 kcal
Protein 3.52 g
Carbs 30.3 g
Fat 1.06 g
Fiber 2.1 g
Calcium 11 mg
Iron 0.7 mg
Potassium 79 mg

Here’s a closer look at the nutrients in brown rice:

Dietary Fibre:

Brown rice is packed with dietary fibre. In fact, just one cup of cooked brown rice can contain about 3.5 grams of fibre. This fibre plays a crucial role in aiding digestion and maintaining regular bowel movements. It also promotes a sense of fullness, which can be particularly beneficial for those aiming to control their weight.


Brown rice is a valuable source of essential vitamins, including various B vitamins such as niacin (vitamin B3), thiamine (vitamin B1), and pyridoxine (vitamin B6). These B vitamins are key players in overall health:

  • Niacin (Vitamin B3): Niacin is vital for converting food into energy and maintaining healthy skin. It also supports the functioning of the nervous system. Soaking brown rice in water before cooking may increase the absorption of this vitamin.
  • Thiamine (Vitamin B1): Thiamine is important for the metabolism of carbohydrates, and overall energy production, says the National Institute of Health.
  • Pyridoxine (Vitamin B6): Pyridoxine is essential for brain development and function, as well as the production of neurotransmitters.


Brown rice is a notable source of important minerals that contribute to various bodily functions. These include:

  • Magnesium: Magnesium is critical for muscle and nerve function, bone health, and regulating blood pressure. According to a study published by NIH (National Institute of Health), magnesium and type 2 diabetes management are closely related. Consuming brown rice can help you meet your daily magnesium needs.
  • Phosphorus: Phosphorus is a mineral that plays a role in forming healthy bones and teeth. It’s also involved in the body’s energy production and utilisation of proteins.
  • Selenium: Selenium is an essential trace mineral with antioxidant properties. It helps protect cells from oxidative damage and supports the immune system.

Read More: Normal Blood Sugar Level for Adults Age-wise.

Health Benefits of Brown Rice

Health Benefits of Brown Rice

Now that you know that brown rice is packed with essential nutrients, vitamins and minerals, let’s see what this humble grain can do for your body. The important brown rice benefits are given below:

1. Brown Rice for Weight Loss

Brown rice’s role in weight management is primarily attributed to its high fiber content. Fiber has a satiating effect, which means that it keeps you full for longer, which reduces the overall intake of calories. This happens because brown rice has soluble fiber, which forms a gel-like substance in the digestive tract. This gel slows down the digestion of food and the absorption of nutrients, leading to a prolonged feeling of fullness.

Moreover, brown rice’s low glycemic index is a result of its intact bran layer, which slows the breakdown of carbohydrates into sugar. This gradual release of sugar helps to maintain stable blood sugar levels, preventing sudden hunger pangs that can sabotage weight loss efforts.

2. Brown Rice Benefits for Skin and Hair Health

Brown rice is a good source of B vitamins, particularly niacin (vitamin B3), riboflavin (vitamin B2), and pantothenic acid (vitamin B5). These vitamins play a vital role in skin health by promoting cell turnover. Niacin, for instance, encourages the production of new skin cells and aids in the repair of damaged skin. It’s often used topically in skincare products to improve skin texture and reduce signs of ageing.

The minerals found in brown rice, such as magnesium and zinc, contribute to hair health. Magnesium strengthens hair, while zinc plays a role in hair growth and preventing hair loss. These minerals help maintain the overall health and appearance of your hair.

3. Brown Rice for Diabetes Patients

The glycemic index of brown rice is significantly lower than that of white rice. This is because the bran layer remains intact, which contains insoluble fibre that slows the digestion process. As a result, carbohydrates are released more gradually into the bloodstream, preventing rapid spikes in blood sugar levels. This slow, steady release of energy helps manage appetite and maintain better control over blood sugar for individuals with diabetes or those aiming for stable energy levels.

4. Brown Rice for Heart Patients

The fibre in brown rice binds with cholesterol and ushers it out of the body. Specifically, it reduces levels of low-density lipoprotein (LDL) cholesterol, which is known as “bad” cholesterol. This process helps prevent the buildup of plaque in the arteries, reducing the risk of heart disease. Brown rice’s naturally occurring oils further contribute to heart health by reducing inflammation and oxidative stress in blood vessels.

5. Digestive Health

The fibre in brown rice not only prevents constipation but also supports a healthy digestive system by promoting regular bowel movements. It adds bulk to the stool, making it easier to pass through the digestive tract. Additionally, the bran in brown rice contains compounds that support the growth of beneficial gut bacteria (Lactobacillus and Bifidobacterium), which is crucial for a well-functioning digestive system.

6. Cancer Prevention

Brown rice’s potential in cancer prevention is linked to its phytonutrients, particularly phenolic compounds. These antioxidants help neutralise harmful free radicals in the body, reducing oxidative stress, which is associated with cancer development. While the specific mechanisms are still being researched, the antioxidant properties of brown rice contribute to its potential role in preventing certain types of cancer.

7. Neuroprotective and Maternal Health

Brown rice’s neuroprotective effects may be linked to its B vitamins, such as folate (vitamin B9), which is essential for brain development and function. Moreover, its role in maternal health is significant due to its folate content, which is crucial during pregnancy to prevent neural tube defects in the developing foetus.

Regarding bone health, brown rice contains minerals like phosphorus and magnesium, which are vital for maintaining strong and healthy bones. Phosphorus is a key component of bone mineralisation, while magnesium contributes to bone density.

Read More: 15 Ways To Lower Your Insulin Levels Naturally

Brown Rice Varieties

Brown Rice Varieties

There are various types of brown rice to choose from, each with its own unique qualities. It’s worth noting that various criteria exist for categorising brown rice, but we’ll focus on the most common distinctions. Let’s take a look at them:

1. Short Grain Brown Rice

  • As the name implies, short-grain brown rice features small, plump grains with a mild and delicate flavour. When cooked, these grains cling together, creating a satisfyingly chewy texture.
  • Short-grain brown rice finds its niche in dishes that require flexibility and softness, such as puddings and Asian cuisine. Cooking this type typically takes around 25 minutes and may require overnight soaking for best results.

2. Medium Grain Brown Rice

  • Medium-grain brown rice often shares visual similarities with short-grain brown rice, leading to their occasional classification as the same type. However, they are distinct and have unique characteristics.
  • Medium-grain brown rice boasts plump grains that are slightly longer than the short-grain variety. These grains are moist and tender, making them suitable for a range of dishes, including risotto, paella, sushi, and rice pudding.
  • Medium-grain brown rice can also be an excellent choice for making vegetable or chicken biryani, as it provides a slightly softer texture that absorbs the aromatic spices and flavours, resulting in a delightful one-pot meal.

3. Long Grain Brown Rice (Brown Basmati Rice)

  • Among the various types of brown rice, long-grain brown rice stands as the most popular and widely recognised. In contrast to the previous two varieties, long-grain brown rice features slender grains, estimated to be three to four times longer than their width.
  • Brown basmati rice benefits include its golden brown colour and a delectable taste, with grains that cook up dry and firm. It’s ideal for side dishes like pilaf, stir-fry, salad, and soup. Notably, the grains do not stick together after cooking. Preparing long-grain brown rice requires about 45 minutes. 
  • Long-grain brown rice is well-suited for preparing fragrant and flavorful pulaos, such as vegetable pulao or mushroom pulao. Its distinct long and separate grains enhance the visual appeal of the dish.

4. Light Brown Rice

  • Light brown rice is partially milled during the harvesting and processing stages, setting it apart from other brown rice types. Its colour is notably lighter, and it contains less fibre compared to other varieties.
  • Notably, light brown rice cooks much faster, taking only about 20 minutes, in contrast to the nearly hour-long preparation required for regular long-grain brown rice.
  • Light brown rice, with its quicker cooking time and slightly lighter colour, is ideal for preparing aromatic and simple jeera rice (cumin rice). It pairs exceptionally well with curries, dal, or as a side dish.

Another important category of brown rice is organic brown rice. Depending on the specific variety, it can offer flavours ranging from mild to nutty, but it’s generally free from artificial chemicals and pesticides, making it a clean and natural option. Its main distinction is the commitment to organic farming practices, making it a healthier choice for both you and the environment.

A Few Yummy Yet Nutritious Brown Rice Recipes

A Few Yummy Yet Nutritious Brown Rice Recipes

Here are some healthy brown rice recipes that you can try. The recipes suggested below can be included in the diet plan of cholesterol, diabetes and heart patients.

1. Vegetable Brown Rice Pulao

  • Cook brown rice with mixed vegetables like carrots, peas, and beans.
  • Use minimal oil and add diabetes-friendly spices like cumin and coriander.

2. Methi (Fenugreek) Brown Rice

  • Incorporate fenugreek leaves into cooked brown rice for a unique flavor.
  • Fenugreek may help manage blood sugar levels.

3. Tomato Basil Brown Rice

  • Sauté brown rice with fresh tomatoes, garlic, and basil.
  • Tomatoes contain lycopene, linked to heart health.

4. Spinach and Mushroom Brown Rice

  • Cook brown rice with spinach and mushrooms for a nutrient-rich option.
  • Spinach is low in carbohydrates and calories.

5. Lentil and Brown Rice Soup

  • Prepare a hearty soup with brown rice, lentils, and plenty of vegetables.
  • Lentils provide protein without spiking blood sugar.

6. Cumin-Spiced Brown Rice

  • Infuse brown rice with cumin seeds for added flavor.
  • Cumin may have cholesterol-lowering properties.

7. Okra (Bhindi) and Brown Rice Stir-Fry

  • Sauté okra with brown rice, using minimal oil.
  • Okra is a low-calorie vegetable beneficial for diabetes.

8. Lemon Garlic Brown Rice

  • Enhance brown rice with a squeeze of lemon and minced garlic.
  • Lemon may have cardiovascular benefits.

Remember to consult with your diabetologist or dietician to tailor these recipes to individual dietary needs.

Read More: Is Rice Good For Diabetes?


There are numerous advantages of eating brown rice. Incorporating it into your diet is a simple yet effective way to enhance your overall well-being. From its incredible nutritional value to its role in weight management, skin health, and more, brown rice is a versatile grain. So, whether you’re aiming to manage your weight, improve your skin, or manage diabetes, brown rice is an excellent choice that can contribute to your path to a healthier and happier you.

Read More: Is Cauliflower Good for Diabetic Patients?

FAQ’s(Frequently Asked Questions)

What are some brown rice benefits over white rice?

Brown rice is a whole grain that retains its outer bran layer, germ, and endosperm, making it a more nutritious choice compared to white rice. It is rich in fibre, vitamins, and minerals, offering benefits like improved heart health and better weight management.

Can you eat brown rice for weight loss?

Yes, brown rice can support weight loss. Its high fibre content promotes a feeling of fullness, reducing the urge to snack between meals. Additionally, it has a lower glycemic index, providing a stable source of energy and preventing rapid spikes in blood sugar levels.

Are there any side effects to consider when consuming brown rice?

Generally, brown rice is a healthy choice. However, individuals transitioning from white to brown rice may experience mild digestive discomfort due to its higher fibre content. To minimise this, introduce it gradually into your diet and drink plenty of water.

What are the benefits of eating brown rice for skin and hair?

 Brown rice contains B vitamins like niacin, riboflavin, and pantothenic acid, which promote skin health by supporting cell turnover and reducing signs of ageing. The minerals in brown rice, such as magnesium and zinc, contribute to healthy hair and may help prevent hair loss.

Can brown rice be beneficial for people looking to gain weight?

 Yes, brown rice can be a healthy addition to a weight gain diet. It offers a balance of calories and nutrients, making it suitable for those seeking to put on weight in a gradual manner. Pair it with protein sources and healthy fats for a well-rounded diet.

Last Updated on by Dr. Damanjit Duggal 


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