Grains are considered whole when their three original parts—the bran, germ, and endosperm—are intact. A grain's bran is its fibrous outer skin. The germ is its embryo, which has the potential to sprout into a new plant.

The endosperm is the germ's starchy food supply. The bran, in particular, is what you don't want to miss out on. Brown rice plays a very important role in regulating blood sugar by keeping blood sugar levels low. It is also associated with a lower risk of developing type 2 diabetes.

Scientists think these effects are due to brown rice's whole-grain goodness. The bran layer seems to be why it takes you longer to digest brown rice than white rice. This, in turn, could also be why eating brown rice prevents your blood sugar levels from getting as high as they do when you eat white rice.

White rice is different because it's not a whole grain: It's refined, meaning the bran and germ are stripped away, leaving only the endosperm.

Unlike brown rice, white rice has actually been associated with a higher risk of type 2 diabetes. You may not associate rice with heart health, but there are reasons why you should. Cardiovascular disease CVD comes in many forms including high blood pressure hypertension , heart disease, heart attack, and stroke.

Eating brown rice may be able to help you lower factors that increase your risk of developing CVD. Specifically, these factors are high blood lipid levels, high cholesterol, and high blood pressure.

Scientists studying the effect of brown rice consumption on inflammatory markers and CVD risk factors in 40 non-menopausal female adults who had overweight or obesity had good news.

A diet consisting of brown rice was shown to significantly reduce inflammatory markers, including C-reactive protein , as well as other CVD risk factors.

In addition to cardiovascular protection, brown rice may be beneficial when it comes to weight management. Compared to white rice, brown rice was not found to be associated with weight gain in a study among Japanese workers.

However, the workers who ate equally high amounts of white rice gained more than 6. Eating brown rice in your diet may also help you keep your weight stable.

Some evidence even suggests that brown rice could increase your resting metabolic rate. A higher resting metabolic rate means that you burn more calories when you're sitting or relaxing. Brown rice contains many types of antioxidants : phenolic compounds, flavonoids , anthocyanins, and others.

Antioxidants are powerful molecules found in foods like fruits and vegetables. Their power comes from their potential to prevent or delay some types of cell damage.

Phenolic compounds are a common antioxidant group. They are known to protect cells against damage linked to a greater risk of type 2 diabetes, obesity, cancer, and heart disease. Take note: You won't get the same antioxidants from white rice as you will from brown rice.

The most antioxidant effect is found in the bran in whole grains. Boost your antioxidants even more by incorporating black, purple, and red rice into your diet along with brown rice. One cup of cooked long-grain brown rice contains the following nutrients:.

Brown rice is also rich in vitamins and essential fatty acids. Manganese is a mineral that benefits immune function, reproduction, and strong bones. Magnesium is required for muscle and nerve function, DNA production, and blood sugar and blood pressure regulation.

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. It also contains healthy amounts of protein, and is a good substitute for white rice. Whole-grain couscous, whole-grain rice, soybeans, and lentils are all great options for managing cholesterol.

National Cholesterol Education Program NCEP Expert Panel on Detection, Evaluation, and Treatment of High Blood Cholesterol in Adults Adult Treatment Panel III.

Third report of the national cholesterol education program NCEP expert panel on detection, evaluation, and treatment of high blood cholesterol in adults Adult treatment panel iii final report.

Jung CH, Choi KM. Impact of high-carbohydrate diet on metabolic parameters in patients with type 2 diabetes. Cooper DN, Kable ME, Marco ML, et al. The Effects of Moderate Whole Grain Consumption on Fasting Glucose and Lipids, Gastrointestinal Symptoms, and Microbiota.

Dixit AA, Azar KM, Gardner CD, Palaniappan LP. Incorporation of whole, ancient grains into a modern Asian Indian diet to reduce the burden of chronic disease.

Nutr Rev. Malik VS, Sudha V, Wedick NM, et al. Substituting brown rice for white rice on diabetes risk factors in India: a randomised controlled trial. Br J Nutr. Lau SW, Chong AQ, Chin NL, Talib RA, Basha RK. Sourdough microbiome comparison and benefits.

Tucker A, MacKay K, Robinson L, et al. Nutr Metab Lond. National Institutes of Health: The National Heart, Lung, and Blood Institute. Third Report of the National Cholesterol Education Program NCEP Expert Panel on detection, evaluation, and treatment of high blood cholesterol in adults PDF.

Whitney E, Rolfes SR. Understanding nutrition. USA: Wadsworth Publishing; By Jennifer Moll, PharmD Jennifer Moll, MS, PharmD, is a pharmacist actively involved in educating patients about the importance of heart disease prevention.

Both white and brown rice are high in carbohydrates — but how does their overall nutrition differ? Here's what you need to know. Many health communities view white rice as an unhealthy option. This article helps determine whether white rice is healthy or bad for you.

Brown and white rice come from the same grain, but the two types have very different nutrient profiles and health effects. Studies examining how rice affects weight are conflicting. This article gets to the bottom of whether rice is fattening or weight-loss-friendly. Wondering how many carbs are in a cup of rice, and which type is healthiest?

We'll dig into the details and also offer some veggie alternatives. People with certain conditions need to follow a gluten-free diet plan.

Learn more about the protein gluten, which foods to eat, benefits, downsides…. Arsenic is a toxic substance found in some foods, especially rice and rice-based products. This is a major concern for people who eat a lot of rice. Discover which diet is best for managing your diabetes.

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect.

Nutrition Evidence Based Is Brown Rice Good for You? Medically reviewed by Jerlyn Jones, MS MPA RDN LD CLT , Nutrition — By Jillian Kubala, MS, RD — Updated on October 6, Nutrition Weight Loss Heart Health Diabetes Gluten-Free How to Eat Bottom Line Brown rice has more nutritional value than white rice.

Brown rice is surprisingly nutritious. Is brown rice good for weight loss? It can benefit heart health. Brown rice is naturally gluten-free.

How to add brown rice to your diet. The bottom line. How we reviewed this article: History. Oct 6, Written By Jillian Kubala MS, RD. Medically Reviewed By Jerlyn Jones, MS MPA RDN LD CLT. Jun 14, Written By Jillian Kubala MS, RD.

Share this article. Read this next. Rice Diet: Effectiveness, Results, and Recipes. Medically reviewed by Natalie Olsen, R. Brown Rice vs. White Rice: Which Is Better for You?