Is Brown Rice Healthy? 8 Effects of Eating It

You'll Eat More Fiber

Compared to white rice, brown rice is higher in fiber, a nutrient most people don't get enough of. One cup of brown rice contains around 3 grams of fiber compared to around 0.5 to 1 gram per cup of white rice.

You'll Get More Antioxidants

Brown rice is rich in antioxidants, powerful compounds that protect cells from damage and can support healthy aging. These antioxidants help your body ward off unwanted toxins and decrease the risk of oxidative stress, an imbalance in the body that can damage organs over time.

You May Lose Weight

Several studies have shown that people who eat more whole grains, like brown rice, tend to weigh less than those who eat fewer of them. Because brown rice contains the entire grain, it is nutritious and rich in fiber, which can keep you full for longer.

Your Heart Health May Improve

Eating more whole grains like brown rice may reduce risk factors for heart disease, such as high cholesterol levels. Based on an analysis of 45 studies, people who ate the most whole grains, including brown rice, had a 16-21% lower risk of heart disease than those who ate the fewest whole grains.

Your Blood Sugar May Reduce

Despite what some anti-carb influencers tout, most people, even those with diabetes, can safely eat brown rice. It may even benefit blood sugar.

You May Consume Some Arsenic

Brown rice is 1.5 times higher in arsenic than white rice, a heavy metal that can be toxic in large quantities.

Your Body May Absorb Fewer Nutrients

Brown rice contains an anti-nutrient called phytic acid, which reduces the absorption of important minerals like iron, calcium, and zinc. It's important to note that phytic acid only appears to reduce the absorption of these minerals at that meal where it is consumed, not in subsequent meals.

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