Why Brown Rice Is Your Healthier Choice?

Why is brown rice considered healthier than white rice
Rice serves as the main staple in more than 100 countries worldwide, especially in Asia countries. There are different types of rice and several colours, shapes, and sizes. White rice and brown rice are the two most common types in Malaysia.

White rice is the most commonly consumed type for most people but brown rice is often considered the healthier choice when compared to white rice.


What is Brown Rice?

Brown rice is unrefined and unpolished rice produced by removing the outer layer – the hull of the rice kernel. It's considered a whole grain that contains all three parts of the grain: bran, germ, and endosperm.
Structure of rice grain

Bran: the outer layer of the rice kernel that provides a rich source of fibre, trace minerals and B vitamins.

Germ: the embryo of the seed and contains vitamin B, vitamin E, minerals and phytochemicals.

Endosperm: the middle layer of the rice kernel which provides energy for the seed that contains carbohydrates, proteins and small amount of vitamin.

In the year 2008, U.S. Food and Drug Administration (FDA) approved the Whole Grain Health Claim for brown rice: Diets rich in whole-grain foods and other plant foods and low in total fat, saturated fat, and cholesterol may reduce the risk of heart disease and some cancers”.


The difference between Brown Rice vs. White Rice

White rice is a refined grain with the hull, bran and germ removed, only the endosperm remains.

Brown rice retains the nutrients such as minerals, vitamins and antioxidants as it contains bran, germ and endosperm. Compared to white rice, brown rice is considered a healthier choice when it comes to nutrient content.

According to the United States Department of Agriculture National database, here’s the nutrition compare in 100g of cooked brown rice and 100g of cooked white rice.


Brown Rice

White Rice













Total Lipid (Fat)










Key nutritional differences


Fibre is a type of carbohydrate that the body can’t digest or absorb and it plays a key role in our gut health and digestive systems. Eating high-fibre food can help to prevent or relieve constipation and increase feelings of fullness. In comparison to white rice, brown rice has a greater fibre content. 100g of brown rice provides 1.6g of fibre while 100g of white rice provides only 0.4g of fibre. Brown rice generally contains 1 to 2 g more fibre per 100g.

Generally, men need 30 g to 38 g of fibre per day, and women typically need 21 g to 25 g per day. [5]


Brown rice is usually an excellent source of magnesium. According to the Institute of Medicine (IOM), Food and Nutrition Board, the Recommended Dietary Allowances (RDAs) for adults aged 19 and above are 400mg to 420mg. According to the USDA database, 100g of brown rice can provide 39mg of magnesium (around 9% of your daily recommended amount of magnesium) and 100g of white rice can provide only 12mg of magnesium (about 3% of your daily recommended amount of magnesium). [6]


Although not a substantial source of protein itself, brown rice does contain a slightly higher level of protein than white rice. According to the figure above, brown rice contains 2.74g per 100g whereas white rice contains 2.69g per 100g.


Health benefits of Brown Rice

Brown rice is a highly nutritious, gluten-free grain that contains the greatest amount of nutrients. Here are the 5 health benefits of brown rice.

  1. Better choice for diabetics

Brown rice is considered a low glycemic index (GI) food which means that it is digested slower and has a smaller impact on blood sugar. It might help reduce insulin surges and assist in controlling the blood sugar levels in the body. Besides, studies also show that substitution of white rice with brown rice in the diet may decrease the risk of type 2 diabetes. [8] For people who have diabetes, brown rice is the best option to controlling the blood sugar levels naturally.

  1. Aids the digestive system

Brown rice contains a higher amount of dietary fibre which helps improve the transit of food through the digestive tract and hence regulate your bowels movement. Dietary fibre has also been linked to overall metabolic health and gut motility, along with other positive health benefits.[9]

  1. May reduce heart disease risk

There’s no doubt that brown rice is a heart-healthy food. Brown rice as a whole grains food has the ability to lower the levels of bad cholesterol. It’s a rich of dietary fibre and beneficial compounds which might help reduce your risk of heart disease. [2] Brown rice also contains high levels of magnesium, which can help make you less vulnerable to heart disease and stroke. [10]

  1. May aid in weight maintenance

Whole grains like brown rice contain more fibre and nutrients than refined grains like white rice, white bread and etc.[2] Rich-fibre foods help keep you feeling fuller longer and prevent unwanted cravings while taking in fewer calories. Whole grains, including brown rice, have been shown in studies that may help lower calorie absorption and boost calorie burning, two additional aspects that help with weight management.[11]


Way To Consume Brown Rice

Did you know that brown rice can also be consumed as a beverage?

Brown rice is a less-processed form of rice, it contains bran and germ that makes it more difficult to digest by our human body and is trickier to cook than white rice. However, this is also what makes brown rice healthier as the bran and germ are the most nutritious parts.

On the other hand, a lot of people may find brown rice to be less appetizing than white rice because it has a more distinct flavour, generally a nutty taste and chewy texture. To make brown rice acceptable to people, we turned the difficult-to-cook and indigestible brown rice into powder form.

We produce Nature’s Own Instant Brown Rice Powder by using superior technology where a grain of brown rice is expanded at a certain temperature and timing until it disintegrates into powder form. This process ensures many of its nutrients still remain and are easily digested by our human body.

Nature’s Own Instant Brown Rice Powder is 100% natural food which can be consumed in a great variety of ways and fit for consumption by all categories of the population.

At Nature's Own, we have made brown rice easier to enjoy anytime, anywhere with just a few simple steps. Without having to cook, simply add 2 tablespoons of instant brown rice powder in 200ml warm water, stir well and enjoy!


The Bottom Line

Brown rice is a food that is rich in nutrients and has several advantages from a health perspective, especially for people who have diabetes. Brown rice has a lower glycemic index (GI) and high fibre content than white rice making it a better option for those who are diabetic. It’s always best to improve our health condition naturally from what we eat. From now on, starting to switch to brown rice and take a step toward a healthy life together.



  1. Eric Schroeder. (2008) F.D.A. extends health claim to brown rice.Bakingbusiness.com. https://www.bakingbusiness.com/articles/43172-f-d-a-extends-health-claim-to-brown-rice
  2. Jillian Kubala. (2018) Is Brown Rice Good for You? Healthline. https://www.healthline.com/nutrition/is-brown-rice-good-for-you
  3. S. DEPARTMENT OF AGRICULTURE. FoodData Central: Rice, white, long-grain, regular, unenriched, cooked without salt. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169757/nutrients
  4. S. DEPARTMENT OF AGRICULTURE. FoodData Central: Rice, brown, long-grain, cooked. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  5. Mayo Clinic. (2021) Dietary fiber: Essential for a healthy diet. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983?pg=2
  6. National Institutes of Health. Health information: Magnesium. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
  7. Harvard T.H Chan. The Nutrition Source: Niacin – Vitamin B3. https://www.hsph.harvard.edu/nutritionsource/niacin-vitamin-b3/
  8. Ravichanthiran K, Ma ZF, Zhang H, Cao Y, Wang CW, Muhammad S, Aglago EK, Zhang Y, Jin Y, Pan B. Phytochemical Profile of Brown Rice and Its Nutrigenomic Implications. Antioxidants. 2018; 7(6):71. https://doi.org/10.3390/antiox7060071
  9. Leoni Jesner. (2021) Brown Rice Flour Nutrition Facts And Health Benefits. verywellfit. https://www.verywellfit.com/brown-rice-flour-nutrition-facts-and-health-benefits-5200718
  10. WebMD Editorial Contributors. (2020) Brown Rice: Health Benefits, Nutrition Facts, and How to Prepare It. WebMD. https://www.webmd.com/diet/health-benefits-brown-rice#:~:text=Many%20of%20the%20nutrients%20in,to%20heart%20disease%20and%20stroke.
  11. Cynthia Sass. (2021) Is Brown Rice Healthy, and Should You Choose It Over White Rice? Here's What a Nutritionist Says. Health.com. https://www.health.com/nutrition/is-brown-rice-healthy


Disclaimer: This article is provided for general information purposes only. It does not replace consultations with qualified healthcare professionals to meet your individual medical needs.

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