Does Brown Rice Make You Gain Weight? Here’s What You Don’t Know

No, you cannot gain weight by eating brown rice. Brown rice is the best option for weight control, and you can only gain weight from eating brown rice if you consume it alongside other high-calorie food. With good amounts of fiber and carbohydrates, Brown rice is a healthy choice to have in your diet. It is also a good component for healthy weight gain if taken in the right proportion.

Brown rice is a whole grain; it is important to note that the less processed the grain, the more nutrients you get. When the two layers of brown rice are removed, then it is white rice.

In this article, Highlighted are the health benefits, the difference between brown rice and white rice, and some interesting facts about Brown rice that you will find enlightening. So please do well to read along.

What is Brown Rice

Brown rice is a whole grain diet staple. It is healthy, easy to prepare, and a versatile meal you can eat alongside many other meals. It is gluten-free and rich in nutrients and vitamins.

SEE: Five Guys Gluten-Free Menu

Some of the vitamins and minerals got from Brown rice are;

  • Calcium
  • Iron
  • Magnesium
  • Manganese
  • Phosphorus
  • Selenium
  • Vitamin B1 
  • Vitamin B6 (pyridoxine)

Difference Between Brown Rice and White Rice

  • Brown rice which is a whole grain, can reduce the risk of diabetes, while white rice which is processed grain can increase the risk of diabetes.
  • Brown rice has about 218 calories per cup, while white rice contains 242 calories.
  • Brown rice is higher in fiber than White rice.
  • Brown rice is whole grain rice where just the outer husk of the rice is removed by milling, on the other hand, White rice undergoes full filling to remove both bran and germ.

Why is Brown Rice Better Than White Rice?

Brown rice is better than white rice as it has more nutrients. Since brown rice is whole grain, the nutrients gotten are more than that of white rice which loses some nutrients after the bran and germ layer have been removed during manufacturing.

SEE: The Benefits of Eating Japanese Rice

Benefits of Eating Brown Rice

Since brown rice is a whole grain, the bran and germ layer of the grain contains loads of vitamins and minerals that are very beneficial to you.

To further clarify, here are some of the health benefits of eating brown rice.

1. Reduced Risk of Diabetes

Brown rice has a low glycemic index, implying that regular intake of brown rice helps keep your blood sugar in check.

SEE: Is if Jasmine Rice is Good for Diabetics

2. Improves Heart Health

According to the United State Department of Agriculture, brown rice is a rich source of dietary fiber and magnesium. They help keep your heart healthy and lower the risk of death from any heart disease.

3. Reduces the Risk of Premature Ageing

Brown rice contains two types of antioxidants, “Phenols, and Flavonoids,”. These antioxidants help reduce the damage done by oxidizing agents to the cell, clear wrinkles, and reduce the risk of premature aging.

4. Lower Blood Sugar

Due to the high saturation of magnesium in brown rice, it is a good choice for diabetic or pre-diabetic patients, as brown rice helps lower your blood sugar.

5. Brown Rice is Naturally Gluten Free

All forms of rice are gluten-free, which is good if you are allergic or sensitive to gluten.

SEE: The Delicious Cheesecake Factory Gluten-Free Menu

Side Effects of Brown Rice

Although brown rice is very healthy, there are a few side effects in everyday consumption. Some of the side effects are;

1. Risk of Cancer

Brown rice is loaded with arsenic, and excess consumption may increase the risk of cancer.

2. Contains Anti-nutrients

Brown rice contains higher levels of an anti-nutrient called Phytic acid, and this compound can inhibit your body from absorbing certain nutrients.

SEE: How to Cook Brown Rice

Fun Facts About Rice

1. Studies show that regular intake of whole-grain brown rice such as brown rice will reduce the risk of developing type 2 diabetes by up to 32%.

2. Eating brown rice reduces the risk of heart disease by up to 22%.

3. Consuming brown rice reduces the risk of stroke by 12%.

SEE: If Brown Basmati Rice is Healthy


How much brown rice should you daily to be healthy?

The amount of brown rice you should eat depends on your daily calorie needs and your choice of preference. But in short, you should consume 1 – 3 cups of rice daily.

Does brown rice make your belly fat?

No, brown rice does not cause belly, but Research shows that people who consume white rice are at risk of gaining belly fat.

What is the amount of calories in Brown rice?

In every 100 grams of Brown rice, there is an estimate of between 110 to 120 calories present.

Is Brown rice better than white rice?

Yes, Brown rice is full of more nutrients than White rice, which makes it preferable.

Conclusion: Does Brown Rice Make you Gain Weight?

Whole grain brown rice is a very healthy choice as it is less expensive and nutrient-filled and lowers the chances of gaining excess weight. Brown rice is a relaxed meal that you can enjoy in different forms and recipes.

Brown rice is a unique and versatile grain. You can consume it without fear of gaining excess weight. As a result of this, brown rice is also recommended for weight loss as you would feel full after eating, so you won’t need to eat in a while.

In addition, it is a highly nutritious, gluten-free whole grain with many vitamins, minerals, and other beneficial compounds. Consuming whole grains like brown rice will help prevent or improve several health conditions, including diabetes and heart disease.

Swapping refined grains like white rice in place of brown rice will help you lose weight healthily. Brown rice is a versatile carb meal that you can eat at any time of day. Any way you wish to eat this healthy whole grain, you will be making a wise choice for your overall health.

Are you worried about your daily consumption of rice? Then you should see why it is bad to eat rice every day.

I hope you enjoyed reading this article. Thank you for your time.