
Brown rice is one of the categories of rice which is not milled properly or not at all milled. It is also known as the hulled rice.In comparison, brown rice is considered to be more beneficial and nutritious than the normal white rice .
It tastes somewhat like a nut and can be chewed easily but as compared to white rice, brown rice gets damaged or foul quickly. This is because the germ of the brown rice contains fats which are highly responsible for the spoiling of the rice.
Brown rice is available in all types like short grain, long grain or even the sticky rice type.
Brown rice is quite difficult to store for a long period of time and even difficult to be transported and therefore it is more expensive than the normal white rice available in the market.
Health benefits of brown rice
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There are many benefits of the brown rice and this is mainly due to the nutritious content of the brown rice.
Brown rice health benefits for diabetes

Brown rice can be a beneficial choice for individuals with type 2 diabetes due to its lower glycemic index, higher fiber content, and nutrient density.
To cook brown rice, rinse it thoroughly, then combine 1 cup of rice with 2 1/4 cups of water in a saucepan. Bring it to a boil, reduce the heat, cover, and simmer for about 45-50 minutes or until tender.
You can have brown rice regularly, but it’s crucial to monitor portion sizes and consider your overall carbohydrate intake as part of a balanced diet designed with the guidance of a healthcare provider or dietitian for effective diabetes management.
Brown rice health benefits for weight loss
Brown rice can be beneficial for weight loss primarily due to its higher fiber content and lower glycemic index compared to white rice. The fiber in brown rice helps you feel fuller for longer, reducing overall calorie intake.
To incorporate brown rice for weight loss, consider having it as part of balanced meals with lean proteins, vegetables, and healthy fats. It’s best to eat brown rice earlier in the day, such as for lunch or dinner, to provide sustained energy throughout the day and prevent overeating at night.
While there’s no fixed amount, a reasonable serving size might be around 1/2 to 1 cup of cooked brown rice per meal, depending on your overall calorie and carbohydrate needs, as determined by your healthcare provider or a registered dietitian to support your weight loss goals.
Brown rice health benefits for skin and hair
Brown rice benefits the skin by providing antioxidants like vitamins B and E, which protect against free radical damage. Its fiber content promotes a healthy digestive system, aiding toxin elimination and potentially improving skin clarity. Additionally, brown rice’s amino acids support collagen production and its hydration properties contribute to overall skin health.
It can positively affect hair health due to its nutrient content, including biotin and amino acids, which support stronger and shinier hair, reduce hair loss, and promote healthier growth. Additionally, the antioxidants and potential scalp benefits from brown rice can contribute to overall hair health. Integrating brown rice into a well-rounded diet can be a step toward improving the condition of your hair.
Brown rice is a whole grain
Brown rice is a whole grain because it retains its bran and germ layers, unlike white rice, making it a more nutritious and fiber-rich option. When brown rice is converted into white rice by removing the germ of the brown rice, much nutrition is lost. This conversion destroys almost half of the minerals like phosphorus, manganese, 90 % of the vitamins B3/B1/B6 and many more fatty acids, fibers, etc.
Following are the nutrients present in one cup (195 grams) of brown rice:
The minerals like Potassium, Manganese, and Calcium are present in brown rice.
Brown rice contains
Quantity | Mineral |
412 mg | Potassium |
42.6 mg | Calcium |
2.7 mg | Iron |
0.5 mg | Copper |
265 mg | Magnesium |
43.3 mcg | Selenium |
616 mg | Phosphorus |
3.7 mg | Zinc |
6.9 mg | Manganese |
13.0 mg | Sodium |
Total fats present in brown rice are 5.4 g which contain 1.1 g of saturated fats, 2 g of mono fats and 1.9 g of poly fats.
The Calorie content of brown rice is 2868 KJ which contain 210 KJ of calories from the proteins, 189 KJ of fat calories and 2466 KJ of carbohydrate calories.
About 14.7 g of proteins, 2.8 g of ash, 19.2 g of water and 143 g of carbohydrates constitute the basic components of brown rice.
Vitamin content of brown rice
Quantity | Vitamin |
56.8 mg | Betaine |
56.8 mg | Choline |
0.7 mg | Thiamin |
9.4 mg | Niacin |
0.2 mg | Riboflavin |
2.2 mg | Alpha-tocopherol (Vitamin E ) |
2.8 mg | Pantothenic Acid |
3.5 mg | Vitamin K |
37 mg | Folate |
The amino acids in brown rice
Quantity | Amino Acid |
178 mg | Cystine |
857 mg | Alanine |
1375 mg | Arginine |
723 mg | Glycine |
2994 mg | Glutamate |
1375 mg | Aspartate |
374 mg | Histidine |
688 mg | Proline |
187 mg | Tryptophan |
760 mg | Serine |
538 mg | Threonine |
331 mg | Methionine |
561 mg | Lycine |
622 mg | Isoleucine |
758 mg | Phenylalanine |
862 mg | Valine |
Brown Rice vs White Rice
White rice is less beneficial than brown rice because it lacks the fiber and nutrients found in the bran and germ layers, making it less nutritious. It also has a higher glycemic index, leading to faster blood sugar spikes compared to brown rice.
Feature | White Rice | Brown Rice |
Processing | Polished to remove bran and germ layers | Retains bran and germ layers, whole grain |
Nutritional Content | Lower in fiber, vitamins, and minerals | Higher in fiber, vitamins, and minerals |
Glycemic Index | Higher GI, faster impact on blood sugar | Lower GI, slower impact on blood sugar |
Fiber Content | Low fiber content | High fiber content |
Taste and Texture | Milder flavor, softer texture | Nuttier flavor, chewier texture |
Calories | Similar calorie content | Similar calorie content |
Cooking Time | Cooks faster | Takes longer to cook |
Health Benefits | Less nutritious, fewer health benefits | More nutritious, numerous health benefits |
All the above-mentioned components of brown rice make it more nutritious than the white rice and it very beneficial.

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