Brown rice only has the hull a hard protective covering removed, leaving the nutrient-packed bran and germ. As a result, brown rice retains the nutrients that white rice lacks such as vitamins, minerals, and antioxidants. This article will discuss the health benefits of brown rice to help you decide if you want to add it to your diet.

Compared to white rice, brown rice has much more to offer in terms of nutrients. Although similar in calories and carbohydrate content, brown rice outshines white rice in nearly every other category.

One cup of cooked long-grain brown rice contains 2 :. Additionally, brown rice is exceptionally high in manganese. This little-known mineral is vital for many important processes in the body, such as bone development, wound healing, muscle contraction metabolism, nerve function and blood sugar regulation 3.

A deficiency in manganese has been linked to a higher risk of developing metabolic syndrome, bone demineralization, impaired growth and low fertility 4 , 5. Aside from being an excellent source of vitamins and minerals, brown rice provides powerful plant compounds, as well.

For example, brown rice contains phenols and flavonoids, a class of antioxidants that help protect the body from oxidative stress 6. Oxidative stress is associated with a number of health conditions, including heart disease, certain types of cancer and premature aging 7.

The antioxidants found in brown rice help prevent cell injury caused by unstable molecules called free radicals and reduce inflammation in the body 8. A randomized controlled trial study with 40 women concluded that brown rice intake can significantly reduce inflammatory biomarkers- CRP or C-reactive protein 9.

Older studies suggest that the antioxidants found in rice may be the reason for the low prevalence of certain chronic diseases in areas of the world where rice is a staple food Brown rice is highly nutritious, providing the body with a wide array of vitamins, minerals and antioxidants.

Replacing more refined grains with brown rice may help you lose weight. Refined grains like white rice, white pasta and white bread lack the fiber and nutrients that whole grains like brown rice contain. For example, one cup grams of brown rice contains 3.

Fiber helps keep you fuller over a longer period of time, so choosing fiber-rich foods may help you consume fewer calories overall In fact, studies show that people who eat more whole grains like brown rice weigh less than those who consume fewer whole grains.

A systematic review and meta-analysis concluded that whole grain intake including brown rice is associated with a lower risk of weight gain or obesity. Results suggest that whole grains reduce hunger and a desire to eat; keeping you satiated Additionally, the women who ate brown rice experienced a significant decrease in blood pressure and CRP, a marker of inflammation in the body Brown rice contains more fiber than refined grains like white rice.

Choosing fiber-rich whole grains like brown rice keeps you feeling full and may help you lose weight. It is rich in fiber and beneficial compounds that may help reduce the risk of heart disease.

Aside from being a good source of fiber, brown rice contains compounds called lignans that may help reduce heart disease risk factors. Diets high in lignan-rich foods, such as whole grains, flax seeds, sesame seeds and nuts, have been associated with reduced cholesterol, lower blood pressure and decreased artery stiffness Brown rice is packed with fiber, lignans and magnesium, which all have beneficial effects on heart health and heart disease risk.

Although carbs have the largest impact on blood sugar, people with diabetes can reduce blood sugar and insulin spikes by eating fewer refined grains like white rice. In one study, people with type 2 diabetes who ate two servings of brown rice per day experienced a significant decrease in post-meal blood sugar and hemoglobin A1c a marker of blood sugar control , compared to those who ate white rice Choosing foods with a lower glycemic index can help those with diabetes better control their blood sugar.

Multiple studies suggest that foods with a higher glycemic index increase blood sugar, insulin and ghrelin, a hormone that drives hunger 21 , Reducing ghrelin levels may help people with diabetes control their hunger, which can reduce overeating and help keep blood sugar in check.

Choosing brown rice over refined grains can help people with diabetes control their blood sugar and reduce the chances of developing diabetes at all. Gluten is a protein found in grains like wheat, barley and rye. These days, more and more people are following gluten-free diets for various reasons.

Certain people are allergic or intolerant to gluten and experience mild to severe reactions to it like stomach pain, diarrhea, bloating and vomiting.

Additionally, people with certain autoimmune diseases often benefit from a gluten-free diet Unlike highly processed gluten-free items, brown rice is a whole grain that is packed with beneficial nutrients that your body needs to function properly.

Brown rice is also combined with other food products like crackers and pasta that people on gluten-free diets can enjoy. Brown rice does not contain gluten and is a safe and healthy choice for those following gluten-free diets. As you can see, there are countless ways to consume brown rice.

This nutritious whole grain pairs well with many ingredients and can be enjoyed at breakfast, lunch or dinner. Brown rice is a flexible ingredient that can be enjoyed in various recipes and meals.

You can also use it as a healthy replacement for white rice or pasta. Brown rice is a highly nutritious, gluten-free grain that contains an impressive amount of vitamins, minerals and beneficial compounds. Consuming whole grains like brown rice can help prevent or improve several health conditions, including diabetes and heart disease.

Not to mention, eating brown rice instead of refined grains like white rice may even help you lose weight. Brown rice is a versatile carb that can be eaten at any time of day. Any way you choose to eat this healthy whole grain , you will be making a wise choice for your overall health.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Is the rice diet safe or effective for weight loss?

Cooked brown rice also supplies other essential nutrients needed for optimal health. One concern about brown rice consumption is the levels of arsenic. Arsenic is a groundwater contaminant linked to potential health risks, including adverse pregnancy outcomes and certain cancers.

However, arsenic risks due to rice consumption of any kind are not that easy to assess. Identifying the precise link between rice consumption and health outcomes is complicated by several factors: Populations being studied don't always have comparable rice consumption patterns relative to their total caloric intake.

Plus, the amounts of arsenic in water used to cook rice varies widely. This makes the risk from the rice itself difficult to tease out. Look for parboiled or converted brown rice if you're concerned about arsenic levels. The parboiled method outperformed soaking or rinsing and was also shown to help preserve nutrients such as zinc.

Another way to reduce possible arsenic exposure is to consume brown rice in moderation, as one of several sources of whole-food carbohydrates.

Brown rice is incredibly versatile and can be incorporated into nearly any meal. Other forms of the grain are also readily available. Add puffed brown rice to dark chocolate and other sweet treats, and swap wheat flour for brown rice flour in baking and cooking.

Plain sprouted brown rice protein powder is a great option for smoothies or to bolster the protein content of pancakes, mashed cauliflower, or blended soups. Brown rice is a filling, nutrient-rich whole grain that's naturally gluten-free and versatile.

Its health perks include preventing type 2 diabetes, helping with weight management, and boosting heart health. The antioxidants and other nutrients in brown rice are primarily found in the bran. Reach for brown rice over white rice to up your intake of fiber, vitamins, minerals, and antioxidants and to potentially reduce disease risk.

You may prefer its slightly nutty flavor and hearty texture, too. Just keep in mind that, like any food, it's best to eat brown rice in moderation. Combine moderate portions of brown rice with other whole foods to take advantage of the health benefits and best optimize your overall nutrient and calorie intake.

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Food Sci Nutr. Department of Agriculture FoodData Central. Rice, brown, long-grain, cooked. Office of Dietary Supplements. Manganese - fact sheet for consumers. Food and Drug Administration. Nutrition facts labeling RDIs nutrients. World Health Organization. Menon M, Dong W, Chen X, Hufton J, Rhodes EJ.

Improved rice cooking approach to maximise arsenic removal while preserving nutrient elements. Sci Total Environ. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content.

Use profiles to select personalised content. Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources.

Develop and improve services. Use limited data to select content. List of Partners vendors. Wellness Nutrition Nutrition Basics. By Cynthia Sass, MPH, RD. Cynthia Sass, MPH, RD. Cynthia Sass is a nutritionist and registered dietitian with master's degrees in both nutrition science and public health.

Frequently seen on national TV, she's Health's contributing nutrition editor and counsels clients one-on-one through her virtual private practice.