Brown rice contains antioxidants such as flavonoids and phenols, minerals such as iron, calcium, manganese, and selenium, and vitamins such as thiamine and peroxide. As such, it is one of the best superfoods, yet it remains underutilized in many cultures all over the world. Here are some health benefits of adding brown rice to your diet:

Weight loss

Around 13% of adults are obese, while 39% are overweight. If you are one of them and have struggled to reverse your weight issues for years, try brown rice. This low-carb superfood has 216 calories per cup, which makes it good for weight loss. In addition, compared to refined grains such as pasta, white bread, and white rice that contain only a gram of fiber per cup, RiceSelect ® Arborio Rice contains over 3.5 grams of dietary fiber. Fiber keeps you full for longer. This can lower calorie intake even further.

Aid indigestion

Indigestion might predispose you to many health complications such as bloating, diarrhea, constipation, and incontinence, to name a few. If you can add brown rice to your daily diet, it can prevent such problems long term because of its high fiber content. Dietary fiber can regulate bowel movements. It also brings relief from colitis and constipation and can slow down bowel emptying to bulk stool and stop diarrhea.

Low risk of diabetes

Brown rice is a low-GI superfood. Compared to white rice that spikes blood sugar soon after eating, brown rice releases its sugars slowly, which makes it good for diabetes prevention or management. In a 2010 study, the pooled multivariate risk for developing type II diabetes was 0.89 times lower among individuals who consumed brown rice compared to white rice.

If you have type 2 diabetes, adding brown rice to your diet can help you to regulate blood sugar levels. In another study, the total serum sugar of type 2 diabetics who ate brown rice was 23.7% lower than the serum sugar level of type 2 diabetics who ate white rice.

Improve heart health

Brown rice contains magnesium, a mineral that not only offsets sodium from the body but also regulates blood pressure. The risk of stroke and heart disease can reduce by up to 8% and 22%, respectively, if you add whole grains such as brown rice to your diet

Low risk of cancers

Brown rice is a rich source of dietary fiber and selenium. These have been shown to lower the risk of developing colon cancer and breast cancer.

Bone health

Brown rice can provide up to 27% of your daily magnesium requirement. It is also a rich source of calcium, which together with magnesium can prevent bone demineralization. As such, the rice can soothe chronic bone conditions such as osteoporosis and arthritis. Work with a primary care physician to design the correct diet plan for your condition.


Eating brown rice has many health benefits. Whether you are struggling with weight loss or develop gastrointestinal problems such as boating often, brown rice can help. It lowers the risk of some cancers and can boost heart health as well.