By Devi Poojari
November 18, 2025
The whole grain which is considered to be a better dietary alternative to white rice—brown rice is said to possess multiple health benefits beyond just being a good source of complex carbohydrates. With a firmer grain and nuttier flavour, it is less processed than its white counterpart, while also being a powerhouse of multiple nutrients.
The phenols and flavanoids contained in the bran layer of the grain help neutralise harmful free radicals and prevent the onset of chronic diseases.
The low to medium glycaemic index of brown rice causes a slower rise in blood sugar since its fibrous characteristic slows carbohydrate absorption.
The presence of magnesium and fibre helps reduce LDL (bad) cholesterol as well as support healthy blood pressure levels.
The feeling of satiety provided by consuming brown rice in meals reduces hunger cravings and overall calorie intake.
Brown rice is an excellent grain choice for those with a gluten intolerance, celiac disease or anyone following specific dietary restrictions.
The high fibre content in the rice bran promotes regular bowel movements as well as the growth of healthy gut bacteria.