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Is Brown Rice Healthy? Benefits, Side Effects, and Nutrition!

Brown rice is fantastic and delicious food staple around the world. But many people wonder, Is brown rice healthy? Yes, brown rice is a healthy and fiber-rich whole-grain food, that can be a perfect addition to any diet.

Brown rice is almost safe for everyone if you are following a healthy and balanced diet. But, Is it okay to eat brown rice every day?

Brown rice is a recommended amount that is good to eat as it has many properties that make it beneficial for health. So, you can eat brown rice on daily basis, but it is important to keep in mind some interesting facts about brown rice. 

The article will explain all those things that you need to know about adding brown rice into a healthy diet. Also, here are some amazing health benefits of brown rice. So, let’s find out those facts!

Table of Content

Brown Rice Calories and Nutrition

Brown rice contains various important vitamins and minerals. Therefore, they carry a good amount of calories. A 100 gram of brown rice contains 111 calories. Following is the table demonstrating Nutritional Information about brown rice.

Nutrients% Daily Values
Total fats 1.8 g2%
Saturated fats 0.4 g2%
Cholesterol 0 mg0%
Sodium 9.8 mg0%
Potassium 83.9 mg2%
Total Carbs 45 g14%
Sugar 0.7 g
Protein 5 g
Vitamin C 0%
Calcium 1%
Iron 4%
Vitamin D0%
Vitamin B615%

All these nutrients play a vital role in performing important functions of the human body. That is the reason brown rice is considered a healthy food staple.

Brown Rice vs White Rice

Both the brown and white rice are good for health in the required amount. However, brown rice is considered more healthy. The reason is that they are not refined and contain a lot of nutrients. 

On the other hand, white rice is refined and polished, and the process removes most of nutrients. Also, they are low in fiber and rich in carbohydrates and glucose.


According to a study comparing brown rice and white rice, half a cup of white rice causes 60% more chances of obesity and heart disease as compared to white rice.

Both types of rice contain phytic acid which makes it hard for you to absorb the major nutrients. Therefore, it is important to consume both in moderation.

Brown rice vs white rice – comparison infographic

Is Brown Rice Good for Weight Loss?

If you are following a healthy diet to promote weight loss, then brown rice is the best option to include in your diet. Brown rice has fiber which has a dual effect on your weight loss. It keeps your stomach stuffed.

The carbohydrates present in brown rice are way better in comparison to white rice. It takes a longer time to digest and hence boosts your energy and makes it steady for workouts.

Brown rice is produced when the husk is removed from white rice. The presence of side husk and bran provides complete wholeness to the grain. It is rich in proteins, thiamine, calcium, magnesium, fiber, and potassium.

People who want to lose weight or looking forward to maintaining a healthy diet can add a single bowl of brown rice twice a week.

Is Brown Rice Good for Diabetics?

Brown rice is good for diabetics as this type of rice has a low glycemic index as compared to other types of rice. The complex carbohydrates present in brown rice take time to digest, thus do not spike blood sugar levels.

Moreover, as brown rice are high in nutrition, they provide the essential nutrients to a diabetic individual. Also, they can be a part of a healthy and balanced diet.

Brown rice also helps to avoid drop out of blood sugar levels. So, with all these benefits and a high nutritional value, it is safe to add a moderate amount of brown rice to your diet if you’re suffering from diabetes.

Is Brown Rice Healthy for PCOS?

PCOS is a condition in which a female not only requires a workout but also a proper diet. A diet containing all the essential nutrients, especially iron and B vitamins is very good for those who have PCOs.

Brown rice is fiber-rich and contains all the essential nutrients that are required for PCOS patients. Adding brown rice to the diet instead of white rice can reverse PCOS to a significant level.


Also, as brown rice are good for weight loss and losing weight can help get rid of PCOS, this is another reason to include brown rice in a healthy PCOS diet.

Is Brown Rice Gluten-free?

Yes, brown rice is a whole grain and is completely gluten-free. Brown rice is a naturally occurring delicious staple that is completely safe for people suffering from gluten sensitivity. 

However, beware of different kinds of seasonings and other ingredients that are added to brown rice while preparing. Also, store-bought brown rice noodles or any other alternative may contain gluten in it.

It is important to check out the ingredients list for the presence of gluten-containing substances before buying brown rice. It is wise to eat naturally occurring homemade brown rice if you’re celiac or gluten intolerant.

Health Benefits and Side Effects of Eating Brown Rice

Brown rice is very healthy for overall human health. Eating brown rice in moderation can have many health benefits. However, eating too much brown rice can put you at serious health risks. Here are the common health benefits and disadvantages of eating brown rice.

Health Benefits of Brown Rice

Our body needs different essential nutrients in the required amount. Brown rice is rich in all those nutrients and fiber. Following are the health benefits of eating brown rice.

  • Brown rice is rich in selenium which reduces the risk of developing common illnesses such as cancer, heart diseases, and arthritis.
  • Brown rice contains manganese that helps the body synthesize good fats and also benefits our reproductive system.
  • The fiber content of brown rice keeps the bowel function at its peak since it makes digestion much easier.
  • Brown rice is a whole grain that reduces the build-up of arterial plaque formation and the risk of heart diseases.
  • Brown rice is rich in antioxidants that protect the human body against the damage caused by oxygen-free radicals.
  • Brown rice can help prevent colon cancer due to the high amount of fiber in them.
  • Brown rice can help stabilize blood sugar levels and are good for diabetics.
  • Brown rice is the perfect baby food and can be used as cereals as they are important for the vital growth and development of babies.
  • Brown rice is a perfect adjunct for the treatment of candida yeast infection treatment as it can heal the digestive tract.

All these benefits of brown rice make them an important staple for a healthy diet. People following any type of diet can eat brown rice to enjoy their health benefits.

Disadvantages of Eating Brown Rice

Brown rice is almost safe to eat for everyone if you are eating them in moderation. However, eating too much brown rice can have a few adverse effects.

  • Phytic acid present in brown rice makes it difficult for you to absorb nutrients, especially iron.
  • Eating too much brown rice can raise blood sugar levels.

These are the only adverse effects that occur if you eat too much brown rice. However, there are so many advantages of eating brown rice, so it is safe to eat brown rice as a part of a healthy and balanced diet.


Question: Is brown rice good for high blood pressure?

Yes, brown rice is good for high blood pressure and hypertension as compared to white rice. As brown has more fiber and it lowers blood cholesterol levels hence decreasing blood pressure and preventing cardiovascular diseases.

Question: Does brown rice causes weight gain?

No, brown rice does not cause weight gain if you eat it in a moderate amount. As they do not contain a high amount of carbohydrates and they have a low glycemic index. The fiber present in them reduces cravings and helps in weight loss.

Question: what is unhealthy about brown rice?

The only unhealthy ingredient present in brown rice is phytic acid. It is a compound that gives the brown rice its hard texture and reduces the absorption of iron so it is unhealthy for the human body.

Bottom Line

Is brown rice healthy? Yes, brown rice is very healthy and delicious to include in any balanced meal. It has many properties that are good for your health. It is equally beneficial for weight loss as well as for diabetes.

Brown rice is low in calories as compared to white rice. They are also healthier. However, it is good to eat them in a recommended amount. Half a cup of brown rice twice a week is a safe limit to enjoying the benefits of brown rice.

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