Brown rice: more fiber and magnesium, and no HbA1c gain over white rice in trials

A meta-analysis of 7 trials in 417 adults with prediabetes or type 2 diabetes found that eating brown rice instead of white for 6 to 16 weeks did not change HbA1c (p = 0.15) or fasting glucose. Body weight fell by 4.9 lb (95% CI -6.9 to -2.8; metric: 2.2 kg, -3.13 to -1.26), in short trials, some of which were not randomized. How long it is cooked changes the comparison. A systematic review found rice glycemic index ranging from 48 to 93, and brown rice beat white only when both were cooked for the same time. At the longer times normally used for brown rice, the gap was small and inconsistent. Boiled brown rice has 132 calories, 3.6 g of protein, 1.5 g of fiber and 48 mg of magnesium per 3.5 oz (100 g) in the UK composition table, one value without a range. A cooked cup weighs 6.9 oz (195 g) in the US survey database.

Every statement here is tied to a source. The badge says what kind of evidence stands behind it: A is a meta-analysis or systematic review, E is the position of an expert body without its own analysis. How we verify →

The numbers, per 3.5 oz (100 g)

USDA entry	kcal	Protein	Fat	Carbs	Fiber
Rice, brown, long-grain, cooked	123	2.74 g	0.97 g	25.6 g	1.6 g
Rice, brown, long grain, unenriched, raw	368	7.25 g	3.31 g	76.7 g	3.02 g

These are the USDA entries that are brown rice, not foods made from it; they differ in cut, part, pack or preparation. Linked names have a page with the full profile and per-portion figures.

As people eat it, per 3.5 oz (100 g)

As eaten	kcal	Protein	Fat	Carbs	Fiber
Rice, brown, cooked, NS as to fat	123	2.44 g	1.11 g	25.8 g	1 g
Rice, brown, cooked, as ingredient	124	2.45 g	1.12 g	25.9 g	1 g
Rice, brown, cooked, fat added, NS as to fat type	138	2.38 g	3.12 g	25.2 g	1 g
Rice, brown, cooked, fat added, made with oil	141	2.38 g	3.41 g	25.2 g	1 g
Rice, brown, cooked, made with butter	137	2.4 g	3 g	25.2 g	1 g
Rice, brown, cooked, made with margarine	134	2.38 g	2.6 g	25.2 g	1 g
Rice, brown, cooked, no added fat	123	2.43 g	1.11 g	25.8 g	1 g
Rice, brown, with carrots and dark green vegetables, NS as to fat	120	2.47 g	2.66 g	21.3 g	1.8 g
Rice, brown, with carrots and dark green vegetables, fat added	120	2.47 g	2.66 g	21.3 g	1.8 g
Rice, brown, with carrots and dark green vegetables, no added fat	105	2.51 g	0.82 g	21.7 g	1.8 g
Rice, brown, with carrots and tomatoes and/or tomato-based sauce, NS as to fat	111	2.2 g	2.51 g	20 g	1.7 g
Rice, brown, with carrots and tomatoes and/or tomato-based sauce, fat added	111	2.2 g	2.51 g	20 g	1.7 g

All 58 (46 more)

As eaten	kcal	Protein	Fat	Carbs	Fiber
Rice, brown, with carrots and tomatoes and/or tomato-based sauce, no added fat	97	2.24 g	0.78 g	20.4 g	1.8 g
Rice, brown, with carrots, NS as to fat	119	2.27 g	2.63 g	21.4 g	1.9 g
Rice, brown, with carrots, dark green vegetables, and tomatoes and/or tomato-based sauce, NS as to fat	114	2.35 g	2.57 g	20.4 g	1.7 g
Rice, brown, with carrots, dark green vegetables, and tomatoes and/or tomato-based sauce, fat added	114	2.35 g	2.57 g	20.4 g	1.7 g
Rice, brown, with carrots, dark green vegetables, and tomatoes and/or tomato-based sauce, no added fat	100	2.39 g	0.8 g	20.8 g	1.8 g
Rice, brown, with carrots, fat added	119	2.27 g	2.63 g	21.4 g	1.9 g
Rice, brown, with carrots, no added fat	104	2.31 g	0.8 g	21.8 g	1.9 g
Rice, brown, with cheese and/or cream based sauce, NS as to fat	157	4.87 g	6.62 g	19.3 g	1.1 g
Rice, brown, with cheese and/or cream based sauce, fat added	157	4.87 g	6.62 g	19.3 g	1.1 g
Rice, brown, with cheese and/or cream based sauce, no added fat	144	4.95 g	5.04 g	19.6 g	1.2 g
Rice, brown, with corn, NS as to fat	128	2.64 g	2.71 g	23.7 g	1.7 g
Rice, brown, with corn, fat added	128	2.64 g	2.71 g	23.7 g	1.7 g
Rice, brown, with corn, no added fat	113	2.69 g	0.9 g	24.1 g	1.8 g
Rice, brown, with dark green vegetables and tomatoes and/or tomato-based sauce, NS as to fat	112	2.38 g	2.54 g	19.9 g	1.7 g
Rice, brown, with dark green vegetables and tomatoes and/or tomato-based sauce, fat added	110	2.39 g	2.46 g	19.4 g	1.7 g
Rice, brown, with dark green vegetables and tomatoes and/or tomato-based sauce, no added fat	98	2.42 g	0.8 g	20.3 g	1.7 g
Rice, brown, with dark green vegetables, NS as to fat	120	2.67 g	2.67 g	21.1 g	1.7 g
Rice, brown, with dark green vegetables, fat added	120	2.67 g	2.67 g	21.1 g	1.7 g
Rice, brown, with dark green vegetables, no added fat	105	2.72 g	0.84 g	21.5 g	1.8 g
Rice, brown, with gravy, NS as to fat	114	2.11 g	3.08 g	19.3 g	1.1 g
Rice, brown, with gravy, fat added	114	2.11 g	3.08 g	19.3 g	1.1 g
Rice, brown, with gravy, no added fat	101	2.14 g	1.44 g	19.6 g	1.2 g
Rice, brown, with other vegetables, NS as to fat	119	2.4 g	2.64 g	21.5 g	1.6 g
Rice, brown, with other vegetables, fat added	119	2.4 g	2.64 g	21.5 g	1.6 g
Rice, brown, with other vegetables, no added fat	105	2.45 g	0.81 g	21.9 g	1.6 g
Rice, brown, with peas and carrots, NS as to fat	123	2.73 g	2.66 g	22 g	2 g
Rice, brown, with peas and carrots, fat added	123	2.73 g	2.66 g	22 g	2 g
Rice, brown, with peas and carrots, no added fat	109	2.78 g	0.84 g	22.4 g	2.1 g
Rice, brown, with peas, NS as to fat	127	3.18 g	2.64 g	22.6 g	2.2 g
Rice, brown, with peas, fat added	127	3.18 g	2.64 g	22.6 g	2.2 g
Rice, brown, with peas, no added fat	113	3.24 g	0.82 g	23.1 g	2.2 g
Rice, brown, with soy-based sauce, NS as to fat	114	2.14 g	2.42 g	20.6 g	1.1 g
Rice, brown, with soy-based sauce, fat added	114	2.14 g	2.42 g	20.6 g	1.1 g
Rice, brown, with soy-based sauce, no added fat	100	2.17 g	0.77 g	20.9 g	1.2 g
Rice, brown, with tomatoes and/or tomato based sauce, NS as to fat	105	2.13 g	2.41 g	18.8 g	1.7 g
Rice, brown, with tomatoes and/or tomato based sauce, fat added	105	2.13 g	2.41 g	18.8 g	1.7 g
Rice, brown, with tomatoes and/or tomato based sauce, no added fat	92	2.16 g	0.76 g	19.1 g	1.7 g
Rice, brown, with vegetables and gravy, NS as to fat	105	2.24 g	2.56 g	18.2 g	1.7 g
Rice, brown, with vegetables and gravy, fat added	105	2.24 g	2.56 g	18.2 g	1.7 g
Rice, brown, with vegetables and gravy, no added fat	94	2.27 g	1.21 g	18.4 g	1.7 g
Rice, brown, with vegetables, cheese and/or cream based sauce, NS as to fat	140	4.51 g	5.47 g	18.2 g	1.7 g
Rice, brown, with vegetables, cheese and/or cream based sauce, fat added	140	4.51 g	5.47 g	18.2 g	1.7 g
Rice, brown, with vegetables, cheese and/or cream based sauce, no added fat	130	4.57 g	4.17 g	18.4 g	1.7 g
Rice, brown, with vegetables, soy-based sauce, NS as to fat	105	2.27 g	2.02 g	19.2 g	1.7 g
Rice, brown, with vegetables, soy-based sauce, fat added	105	2.27 g	2.02 g	19.2 g	1.7 g
Rice, brown, with vegetables, soy-based sauce, no added fat	94	2.3 g	0.66 g	19.5 g	1.7 g

USDA Food and Nutrient Database for Dietary Studies (FNDDS, release 2024-10-31): brown rice as it is prepared and served, from the recipes behind the national dietary survey, rather than a single laboratory sample.

How much is actually in it

Boiled wholegrain brown rice has 132 calories, 3.6 g protein, 1.5 g fiber and 48 mg magnesium per 3.5 oz (100 g) in the UK composition table. — CoFID code 11-869, Rice, brown, wholegrain, boiled in unsalted water Evidence E source
Per 100 g cooked: energy 132 calories, carbohydrate 29.2 g, protein 3.6 g, AOAC fiber 1.5 g, magnesium 48 mg, manganese 0.92 mg, zinc 0.7 mg, iron 0.53 mg
FDA sampling found inorganic arsenic averaged 154 ppb in brown rice against 92 ppb in white rice. — rice grain sold in the United States, FDA sampling used for the 2016 risk assessment Evidence E source
Average inorganic arsenic: white rice 92 ppb, brown rice 154 ppb, infant dry white-rice cereal 104 ppb, infant dry brown-rice cereal 119 ppb

What a real portion looks like

One cup of cooked brown rice weighs 6.9 oz (195 g) in the US dietary survey database, and an unspecified serving is coded as 147 g. — USDA FNDDS food code 56205018, Rice, brown, cooked, no added fat Evidence E source
1 cup cooked 195 g; quantity not specified 147 g

What your body absorbs

In a crossover study in 10 healthy adults eating rice portions with 50 g available carbohydrate, brown rice emptied from the stomach more slowly than white rice. — 10 healthy adults, six cooked rice samples in a crossover design, 13C-octanoic acid breath test (n = 10) Evidence B source
Brown rice delayed gastric emptying versus white rice regardless of amylose content (p < 0.05); size not given in the abstract

What cooking and storage change

A systematic review found rice glycemic index ranges from 48 to 93, and brown rice beats white only at equal cooking times. At the longer times used for brown rice the gap is small and inconsistent. — published human studies of postprandial glucose and insulin responses to rice up to July 2014 Evidence B source
Rice GI ranged 48 to 93; brown lower than white only when cooking time was matched
The FDA says cooking rice like pasta, in plenty of water that is then drained, can cut its inorganic arsenic by 40 to 60 percent depending on the rice. — US consumer guidance on arsenic in rice Evidence E source
Inorganic arsenic reduced 40-60% by excess-water cooking; the same method lowers folate, iron, niacin and thiamine in enriched rice by 50-70%
A meta-analysis of 15 studies found cooking lowered arsenic in rice by 0.04 mg/kg on average, with rinsing and parboiling working best. — 15 studies measuring arsenic, lead and cadmium in rice before and after cooking (n = 15 studies) Evidence C source
Arsenic WMD -0.04 mg/kg (95% CI -0.05 to -0.03); rank rinsed > parboiling > Kateh > pressure, microwave, steaming

What it does to your health

In the Indian trial the parboiled brown rice dishes had estimated glycemic index values of 50.2 to 59.7 against 69.4 to 84 for the white rice versions. — nine brown rice and nine matched white rice recipes from rice strain BPT 5204 used in a Chennai RCT (n = 166) Evidence B source
GI of brown rice dishes 50.2-59.7 versus white rice dishes 69.4-84, a difference of about 25-30%
A meta-analysis of 13 RCTs found brown rice instead of white rice cut weight by 3.6 lb (1.63 kg) and waist by 1 in (2.56 cm), with low to very low certainty. — adults in randomized trials comparing brown rice with white rice; weight pooled from 6 trials (n = 13 trials) Evidence A source
Weight -3.6 lb (95% CI -4.7 to -2.4, I2 97%, 6 trials; metric: -1.63 kg, -2.15 to -1.11); BMI -0.58 kg/m2 (-0.78 to -0.37); waist -1 in (-1.9 to -0.1; metric: -2.56 cm, -4.86 to -0.26); GRADE low and very low
Observational data from prospective studies link higher whole-grain intake to 7% lower risk of overweight or obesity, and refined grains to 5% higher risk. — prospective observational studies of food groups and adiposity (n = 43 reports) Evidence C source
Whole grain RR overweight/obesity 0.93 (95% CI 0.89 to 0.96); refined grains RR 1.05 (1.00 to 1.10); NutriGrade very low to low

Safety, limits and interactions

Across 3 US cohorts of 207,556 adults, eating brown rice 5 or more times a week was not linked to cardiovascular disease risk. — 207,556 women and men in the Nurses' Health Studies and Health Professionals Follow-Up Study (n = 207556) Evidence C source
HR 1.01 (95% CI 0.79 to 1.28) for brown rice, 5 or more servings/week versus under 1
In 160 rice samples bought in Beijing, including brown rice, inorganic arsenic made up 58% of total arsenic, and the estimated average cancer risk from rice was 1.73 in 10,000. — 160 rice samples of 4 types (japonica, indica, glutinous, brown) and consumption survey of Beijing residents (n = 160 samples) Evidence C source
IAs 58.34% of total As (range 43.18-71.88%); carcinogenic risk 1.73 x 10-4; non-cancer HQ 0.38
FDA's risk assessment says most of the arsenic risk from rice in the US comes from white rice because more of it is eaten, although brown rice has the higher average concentration. — US population, lifetime exposure from rice and rice products Evidence E source
Predicted lifetime lung and bladder cancer risk 34 cases per million from white rice against 5.4 from brown rice, driven by intake
FDA estimates that about 90% of pregnant women eat rice or rice products, that each serving of rice grain adds about 5.2 to 7.8 micrograms of inorganic arsenic a day, and that fetuses may be more susceptible to it. — pregnant women in the United States Evidence E source
About 90% eat rice grain or rice products; 5.2 to 7.8 micrograms inorganic arsenic per serving of rice grain
FDA sets an action level of 100 ppb inorganic arsenic for infant rice cereals and notes white rice cereals tend to carry less inorganic arsenic than brown rice cereals. — infant rice cereals sold in the US Evidence E source
Action level 100 ug/kg (100 ppb) inorganic arsenic
The FDA advises pregnant women to eat a variety of grains as part of a well-balanced diet, in its guidance on arsenic in rice. — pregnant women in the US Evidence E source
Advice: variety of grains, not rice only

What people believe that the data does not support

The EU rejected the claim that germinated brown rice (Vibigaba) helps maintain normal blood glucose, and no brown rice health claim is authorized in the register. — EU nutrition and health claims register, substance Vibigaba (germinated brown rice) Evidence E source
3 brown rice claims, all non-authorized (blood pressure, weight, blood glucose)
A network meta-analysis of 152 RCTs found more whole grains led to only 0.97 lb (0.44 kg) weight loss, far below the 8.6 lb (3.9 kg) that matters clinically. — adults in 152 randomized trials of single foods or food groups for weight loss (n = 9,669) Evidence A source
Whole grains MD -0.97 lb (-0.44 kg) (95% CrI -0.88 to 0.0), GRADE very low; no food group gave important weight loss in people with overweight or obesity

Who this works differently for

A meta-analysis of 7 trials in 417 adults with prediabetes or type 2 diabetes found brown rice did not lower HbA1c versus white rice, though body weight fell by 4.9 lb (2.2 kg). — 417 adults with prediabetes or type 2 diabetes in 7 RCTs and controlled clinical trials, 6 to 16 weeks (n = 417) Evidence B source
HbA1c no difference (p = 0.15); fasting glucose no difference (p = 0.95); body weight MD -4.9 lb (95% CI -6.9 to -2.8; metric: -2.2 kg, -3.13 to -1.26); HDL +0.10 (95% CI 0.02 to 0.17)
In a 3-month crossover RCT in 166 overweight Indian adults, brown rice did not change glucose or HbA1c overall, but lowered HbA1c by 0.18% in those with metabolic syndrome. — 166 overweight adults aged 25-65 in Chennai, India; two rice meals a day, 6 days a week for 3 months per period (n = 166) Evidence B source
No overall between-group difference; HbA1c -0.18 (se 0.08)% in metabolic syndrome versus +0.05 (se 0.05)% without (P-heterogeneity 0.02)
In a crossover test in 10 healthy and 9 diabetic volunteers, brown rice gave a 12.1% lower glycemic index than milled rice in healthy people and 35.6% lower in diabetics. — 10 healthy and 9 type 2 diabetic volunteers, same rice batch and variety milled or unmilled (n = 19) Evidence B source
Glycemic area -19.8% and GI -12.1% in healthy; -35.2% and -35.6% in diabetics
In a crossover trial in 16 Japanese outpatients with type 2 diabetes, glutinous brown rice twice a day for 8 weeks lowered HbA1c from 7.5% to 7.2%. — 16 outpatients with type 2 diabetes in Japan, 8 weeks glutinous brown rice and 8 weeks white rice (n = 16) Evidence B source
HbA1c 7.5 to 7.2% (P = 0.014); glycoalbumin 20.4 to 19.4% (P = 0.029); no change on white rice
In an RCT in 112 people with type 2 diabetes, swapping 100 g a day of refined grain for germinated brown rice for 3 months lowered fasting glucose and HbA1c versus usual diet. — 112 randomized type 2 diabetes patients in China, 85 analyzed, 100 g/d germinated brown rice for 3 months (n = 112) Evidence B source
FBG, HbA1c, TC and HDL lower than control; sizes not given in the abstract
In a 12-month RCT in 40 older Japanese adults, eating 3.5 oz (100 g) a day of pressure-treated brown rice kept bone mineral density higher than white rice. — 40 elderly adults (mean 73.1 years) in Shimane, Japan, 12 months (n = 40) Evidence B source
Bone mineral density significantly higher than white rice group after 12 months; size not given
In a 12-week RCT in 99 older adults with type 2 diabetes, 100 g a day of germinated brown rice lowered fasting glucose versus usual diet, with an effective rate of 62%. — 99 type 2 diabetes patients aged 64.58 +/- 5.06 years, 100 g/d germinated brown rice for 12 weeks versus usual diet (n = 99) Evidence B source
Fasting glucose decreased, effective rate 62%; HbA1c fall not significant
The FDA says rice can be eaten as part of a well-balanced diet and cites AAP advice to feed infants and toddlers a variety of grains. — consumers, infants and toddlers, United States Evidence E source
Eat rice within a well-balanced diet; vary grains for infants and toddlers
Across 7 trials in 417 adults with prediabetes or type 2 diabetes, brown rice instead of white rice lowered body weight by 4.9 lb (2.2 kg) but did not change HbA1c. — adults with prediabetes or type 2 diabetes; brown rice vs white rice diets (n = 417) Evidence B source
Body weight MD -4.9 lb (95% CI -6.9 to -2.8; metric: -2.2 kg, -3.13 to -1.26), I2 0%; waist p = 0.09; HbA1c p = 0.15
In a 6-week crossover RCT in 40 women with overweight or obesity, 150 g a day of cooked brown rice instead of white rice gave 2.6 lb (1.2 kg) more weight loss and 0.94 in (2.38 cm) off the waist. — non-menopausal women with BMI >25, mean age 32.6 years, 150 g cooked brown or white rice daily, 6-week periods with 2-week washout; 35 completed (n = 40) Evidence B source
Weight 2.6 lb (95% CI 1.3 to 4.3; metric: 1.2 kg, 0.60 to 1.96); waist 0.94 in (0.2 to 1.7; metric: 2.38 cm, 0.51 to 4.25); hip 1.2 in (2.98 cm); BMI 0.52 kg/m2
In a 6-week RCT in 40 Korean women with overweight, a low-energy meal replacement with brown and black rice gave lower weight, BMI and body fat than one with white rice. — Korean women aged 20 to 35 with BMI of 25 or more; low-energy meal replacement 3 times a day, no other food (n = 40) Evidence B source
Weight, BMI and body fat % significantly lower in the brown and black rice group than the white rice group (P < .05); size not given in abstract
In 437 Japanese factory workers followed for one year, high white rice intake was linked to gaining 6.6 lb (3 kg) or more, while brown or multigrain rice intake was not. — Japanese factory workers, 1-year nutrition and lifestyle cohort (n = 437) Evidence C source
High vs low white rice: higher risk of weight gain of 6.6 lb (3 kg) or more (p = 0.034); brown/multigrain rice: no difference (p = 0.387)

What is still unknown

Pooled cohort data link 3 daily servings of whole grains with 32% lower type 2 diabetes risk, and brown rice pointed the same way, but on only a few studies. — 16 prospective cohort studies of grain intake and type 2 diabetes (n = 16 cohorts) Evidence C source
Whole grains RR 0.68 (95% CI 0.58-0.81) per 3 servings/day; brown rice inverse association based on few studies
A 2022 meta-analysis of 11 RCTs with 1,034 people found that swapping white for brown rice changed only HDL cholesterol, and waist fell by a nonsignificant 0.31 in (0.79 cm). — adults in RCTs of at least 2 weeks replacing white rice with brown rice (n = 1,034) Evidence A source
Waist -0.31 in (95% CI -0.83 to 0.21, I2 77%; metric: -0.79 cm, -2.11 to 0.53); HDL +2.3 mg/dL (0 to 4.3; metric: 0.06 mmol/L, 0.00 to 0.11); no other significant differences
A meta-analysis of 19 RCTs with 1,698 adults found no significant effect of eating whole grains on body weight. — adults aged 18 and over in RCTs of whole-grain products or diets vs control (n = 1,698) Evidence A source
No significant effect on body weight or BMI; body fat % WMD 0.27 (95% CI -0.05 to 0.58); waist WMD 0.02 in (-0.2 to 0.25; metric: 0.06 cm, -0.50 to 0.63)

The bottom line

Single trials go both ways. In 16 Japanese outpatients with type 2 diabetes, glutinous brown rice twice a day for 8 weeks lowered HbA1c from 7.5% to 7.2%, in a small open-label crossover. In 166 overweight Indian adults eating parboiled brown rice for 3 months, glucose and HbA1c did not differ overall. Those with metabolic syndrome saw HbA1c fall by 0.18%, a subgroup result in a trial that lost a third of its participants. Fed the same rice milled or unmilled, 10 healthy volunteers showed a 12.1% lower glycemic index for brown rice and 9 with diabetes a 35.6% lower one, in one-meal tests. Brown rice also left the stomach more slowly than white in 10 healthy adults, with no size given. Several trials used rice you will not find as a plain bag of brown rice. Germinated brown rice at 100 g a day for 3 months lowered fasting glucose and HbA1c compared with a usual diet in 112 Chinese adults with type 2 diabetes, 85 of them analyzed, and the abstract gives no sizes. In 99 older adults with type 2 diabetes, 12 weeks of germinated brown rice lowered fasting glucose with a reported effective rate of 62%, while the fall in HbA1c did not reach significance. In 40 Japanese adults aged about 73, 100 g a day of a pressure-treated brown rice for 12 months left bone mineral density, measured by ultrasound, higher than in a white rice group, with no size reported. The EU rejected the claim that germinated brown rice helps maintain normal blood glucose and authorizes no health claim for brown rice. Pooled cohort data link 3 daily servings of whole grains with a 32% lower risk of type 2 diabetes (RR 0.68, 95% CI 0.58 to 0.81). Brown rice pointed the same way in only a few studies, and these are observational associations. Across three US cohorts of 207,556 adults, eating brown rice five or more times a week was not linked to cardiovascular disease (HR 1.01, 95% CI 0.79 to 1.28), in observational data. That is a result on the heart in adults, and it says nothing about arsenic, cancer or children. Arsenic is the safety question we have data on, all of it indirect. In 160 rice samples bought in Beijing, brown rice among them, inorganic arsenic made up 58% of total arsenic, and the modeled average cancer risk from rice was 1.73 in 10,000, with no separate figure for brown rice. The FDA says cooking rice like pasta in plenty of water and draining it can cut inorganic arsenic by 40 to 60 percent, on a page that does not single out brown rice. A meta-analysis of 15 cooking studies found an average fall of 0.04 mg/kg in arsenic, with rinsing and parboiling doing most. We have no card on arsenic from brown rice in infants, children or pregnancy, so nothing on this page covers feeding brown rice or rice cereal to babies and young children. We also have none on how well its iron and zinc are absorbed.

Compared with other foods

Brown rice vs white rice — calories · carbs

All food comparisons

Questions about brown rice, answered from the trials

Is brown rice good for weight loss?

Brown rice compared

Related foods

Sources

brr1-daily-r1-01 · reference dataset
CoFID 11-869 Rice, brown, wholegrain, boiled in unsalted water: Energy 132 kcal/100 g · Carbohydrate 29.2 g · Protein 3.6 g · AOAC fibre 1.5 g · Magnesium 48 mg · Manganese 0.92 mg · Zinc 0.7 mg · Iron 0.53 mg
CoFID 2021, Public Health England, code 11-869 (OGL v3.0) · checked 2026-09-29
brr1-r14-01 · agency risk assessment
We found that average concentrations of inorganic arsenic – the more toxic form of arsenic – were as follows: ... 92 parts per billion (ppb) in white rice ... 154 ppb in brown rice
US FDA, Arsenic in Rice and Rice Products Risk Assessment Report, revised March 2016 · checked 2026-10-09
brr1-daily-r1-02 · reference dataset
FNDDS 2708414 Rice, brown, cooked, no added fat: 1 cup, cooked 195 g · Quantity not specified 147 g
USDA FNDDS 2021-2023, fdc_id 2708414 (food code 56205018) · checked 2026-09-29
brr1-daily-r1-07 · randomized crossover trial
In human subjects, low-amylose and high-amylose brown rice delayed gastric emptying compared to white rices regardless of amylose content or temperature-cycling (p < 0.05).
Eur J Clin Nutr, 2018 · checked 2026-09-29
brr1-daily-r1-09 · systematic review
Based on a glucose reference value of 100, the observed glycaemic index values for rice varieties ranged from 48 to 93, while the insulinaemic index ranged from 39 to 95. ... The milling process shows a clear effect when compared at identical cooking times, with brown rice always producing a lower PPG and PPI response than white rice. However, at longer cooking times normally used for the preparation of brown rice, smaller and inconsistent differences are observed between brown and white rice.
Br J Nutr, 2015 · checked 2026-09-29
brr1-daily-r1-14 · agency guidance
Published studies, including research by the FDA, show that cooking rice similar to how pasta is cooked can reduce 40 to 60 percent of the inorganic arsenic content, depending on the type of rice.
U.S. Food and Drug Administration, What You Can Do to Limit Exposure to Arsenic · checked 2026-09-29
brr1-daily-r1-15 · meta-analysis
Our results showed a significant decrease in the content of arsenic, lead, and cadmium following the cooking rice (WMD= -0.04 mg/kg, 95% CI: -0.05, -0.03, P = 0.000), (WMD = -0.01 mg/kg, 95% CI: -0.01, -0.01, P = 0.000), and (WMD = -0.01 mg/kg, 95% CI: -0.01, -0.00, P = 0.000), respectively. Furthermore, based on the subgroup analysis the overall rank order of cooking methods in the rice was rinsed > parboiling > Kateh > high-pressure, microwave, and steaming.
Int J Environ Health Res, 2024 · checked 2026-09-29
brr1-daily-r1-06 · randomized crossover trial
The estimated GI of the white rice-based dishes ranged from 69·4 to 84. For the brown rice-based dishes, GI values ranged from 50·2 to 59·7.
Br J Nutr, 2019 · checked 2026-09-29
ev-brwl-01 · meta-analysis
As reported, brown rice significantly reduced weight by -1.63 kg (95% CI: -2.15 to -1.11, I2=97%, n = 6), body mass index (BMI) by -0.58 kg/m2 (95% CI: -0.78 to -0.37, I2=96%, n = 6), and waist circumference by -2.56 cm (95% CI: -4.86 to -0.26, I2=88%, n = 5) compared with white rice.
Golzarand M, et al. Crit Rev Food Sci Nutr. 2022 · checked 2026-10-06
ev-brwl-09 · meta-analysis of cohorts
In the dose-response meta-analysis, inverse associations were found for whole-grain (RRoverweight/obesity: 0.93; 95% CI: 0.89, 0.96), fruit (RRoverweight/obesity: 0.93; 95% CI: 0.86, 1.00; RRweight gain: 0.91; 95% CI: 0.86, 0.97), nut (RRabdominal obesity: 0.42; 95% CI: 0.31, 0.57), legume (RRoverweight/obesity: 0.88; 95% CI: 0.84, 0.93), and fish (RRabdominal obesity: 0.83; 95% CI: 0.71, 0.97) consumption and positive associations were found for refined grains (RRoverweight/obesity: 1.05; 95% CI: 1.00, 1.10), red meat (RRabdominal obesity: 1.10; 95% CI: 1.04, 1.16; RRweight gain: 1.14; 95% CI: 1.03, 1.26), and SSBs (RRoverweight/obesity: 1.05; 95% CI: 1.00, 1.11; RRabdominal obesity: 1.12; 95% CI: 1.04, 1.20).
Adv Nutr, 2019 · checked 2026-10-06
brr1-daily-r1-13 · prospective cohort
The multivariable-adjuted HR of developing CVD comparing ≥5 servings/wk with <1 serving/wk was 0.98 (95% CI: 0.84, 1.14) for white rice, 1.01 (0.79, 1.28) for brown rice, and 0.99 (0.90, 1.08) for total rice.
Am J Clin Nutr, 2015 · checked 2026-09-29
brr1-daily-r1-16 · cross-sectional study
The proportion of iAs to total As (tAs) was 58.34%, with a range of 43.18-71.88%. The average daily dose of iAs for the population was 1.15 × 10-4, which mainly came from japonica rice and the rice from Northeast China ingestion. In comparison with the acceptable non-cancer risk, which had a HQ value of 0.38, the carcinogenic risk of the population in Beijing was 1.73 × 10-4 on average.
Environ Geochem Health, 2022 · checked 2026-09-29
brr1-r14-02 · agency risk assessment
Although the average concentration is higher in brown rice than in white rice, the majority of the risk is from white rice, because more white rice is eaten
US FDA, Arsenic in Rice and Rice Products Risk Assessment Report, revised March 2016 · checked 2026-10-09
brr1-r14-03 · agency risk assessment
Approximately 90% of pregnant women eat rice grain or rice products. Considering rice grain, each serving increases a woman’s daily exposure to inorganic arsenic by approximately 5.2 – 7.8 µg/serving (see Table 6.4). Our literature review indicates that fetuses may have increased susceptibility to adverse health effects from maternal inorganic arsenic intake.
US FDA, Arsenic in Rice and Rice Products Risk Assessment Report, revised March 2016 · checked 2026-10-09
ev-brwl-10 · regulatory guidance
Both white rice and brown rice cereals showed improvement in meeting the 100 ppb level, but the improvement was greatest for white rice cereals, which tend to have lower levels of inorganic arsenic overall.
US FDA, Final guidance on action level for inorganic arsenic in infant rice cereals, 2020 · checked 2026-10-06
ev-brwl-11 · regulatory guidance
Pregnant women are also advised to eat a variety of grains as part of a well-balanced diet.
US FDA, Final guidance on action level for inorganic arsenic in infant rice cereals, 2020 · checked 2026-10-06
brr1-daily-r1-17 · regulatory decision
POL-HC-8510 Vibigaba (germinated brown rice) Contributes to the maintenance of normal blood glucose levels. -/- Non-authorised
EU Register on nutrition and health claims, claim POL-HC-8510, snapshot 2026-09-21 · checked 2026-09-29
ev-brwl-05 · network meta-analysis
Increased consumption of fish (MD - 0.85 kg, 95% CrI - 1.66, - 0.02; GRADE = low), whole grains (MD - 0.44 kg, 95% CrI - 0.88, 0.0; GRADE = very low), and nuts (MD - 0.37 kg, 95% CI - 0.72, - 0.01; GRADE = low) demonstrated trivial weight loss, well below minimal clinically important threshold (3.9 kg), when compared with the control group.
Eur J Nutr, 2023 · checked 2026-10-06
brr1-daily-r1-03 · meta-analysis
Brown-rice diet did not improve the glycemic control because it had no effect on the HbA1c level (p = 0.15) and the FBG level (p = 0.95) compared to white-rice diet. Brown-rice diet reduced body weight (p < 0.00001; MD -2.2 kg; 95% CI [-3.13 to -1.26]; I 2 = 0%).
PeerJ, 2021 · checked 2026-09-29
brr1-daily-r1-05 · randomized crossover trial
We did not observe significant between-group differences for primary outcomes among all participants. However, a significant reduction in HbA1c was observed in the brown rice group among participants with the metabolic syndrome (-0·18 (se 0·08) %) relative to those without the metabolic syndrome (0·05 (se 0·05) %) (P-for-heterogeneity = 0·02).
Br J Nutr, 2019 · checked 2026-09-29
brr1-daily-r1-08 · randomized crossover trial
In healthy volunteers, the glycemic area and glycemic index were, respectively, 19.8% and 12.1% lower (p < 0.05) in brown rice than milled rice, while in diabetics, the respective values were 35.2% and 35.6% lower.
Int J Food Sci Nutr, 2006 · checked 2026-09-29
brr1-daily-r1-10 · randomized crossover trial
Hemoglobin A1c (7.5-7.2%, P=0.014) and glycoalbumin (20.4-19.4%, P=0.029) both decreased significantly when the patients were eating GBR.
Nutr Diabetes, 2017 · checked 2026-09-29
brr1-daily-r1-11 · randomized controlled trial
Participants in GBR group were asked to consume 100 g/d GBR instead of equal refined grain (RG) for 3 months, while control group maintain their usual eating habits. ... Besides, glycolipid related parameters, including FBG, HbA1c, TC and HDL, were all significantly lower than those in control group.
Clin Nutr, 2023 · checked 2026-09-29
brr1-daily-r1-12 · randomized controlled trial
The UHHPBR-intake group (n=20) consumed 100 g of UHHPBR and 100 g of white rice (WR) per day for 12 mo, while the WR-intake group (n=20) consumed 200 g of WR per day. ... After 12 mo of intervention, the UHHPBR group's bone mineral density was significantly higher than the WR group's bone mineral density.
J Nutr Sci Vitaminol (Tokyo), 2019 · checked 2026-09-29
brr1-daily-r1-18 · randomized controlled trial
Fasting blood glucose was obviously decreased after GBR intervention with an effective rate of 62%. Glycated hemoglobin (HbA1c) levels were decreased in the GBR group with no significance.
Food Funct, 2022 · checked 2026-09-29
brr1-r14-04 · agency guidance
Rice tends to absorb arsenic more readily than other crops, however, consumers can certainly eat rice as part of a well-balanced diet. ... The AAP advises parents to feed infants and toddlers a variety of grains as part of a well-balanced diet.
U.S. Food and Drug Administration, What You Can Do to Limit Exposure to Arsenic · checked 2026-10-09
ev-brwl-03 · meta-analysis
Brown-rice diet reduced body weight (p < 0.00001; MD -2.2 kg; 95% CI [-3.13 to -1.26]; I 2 = 0%). However, it had no effect on the waist circumference (p = 0.09), systolic blood pressure (p = 0.60) and diastolic blood pressure level (p = 0.40).
PeerJ, 2021 · checked 2026-10-06
ev-brwl-06 · randomized crossover trial
Mean difference changes were 1.2 kg (95% confidence interval [CI] =0.60-1.96, P = 0.001), 2.38 cm (95% CI = 0.51-4.25, P = 0.014), 2.98 cm (95% CI = 1.55-4.42, P ≤ 0.001) and 0.52 kg/m2 (95% CI = 0.26-0.78, P ≤ 0.001) respectively.
Kazemzadeh M, et al. Int J Prev Med. 2014;5(4):478-488 · checked 2026-10-06
ev-brwl-07 · RCT
The subjects showed a significant reduction in weight, body mass index, and body fat (%) during the experimental period, with the BRBL group exhibiting levels of all 3 parameters significantly lower than those of the WR group (P < .05).
Nutr Res, 2008 · checked 2026-10-06
ev-brwl-08 · cohort
The consumption of white rice, but not brown rice/multi-grain rice, was positively correlated with the risk of a 1-year body weight gain of 3 kg or more.
Appl Physiol Nutr Metab, 2019 · checked 2026-10-06
brr1-daily-r1-04 · meta-analysis of cohort studies
The summary relative risk per 3 servings per day was 0.68 (95% CI 0.58-0.81, I(2) = 82%, n = 10) for whole grains and 0.95 (95% CI 0.88-1.04, I(2) = 53%, n = 6) for refined grains. ... Inverse associations were observed for subtypes of whole grains including whole grain bread, whole grain cereals, wheat bran and brown rice, but these results were based on few studies, while white rice was associated with increased risk.
Eur J Epidemiol, 2013 · checked 2026-09-29
ev-brwl-02 · meta-analysis
FBG (−0.06 mmol/L; −0.23 to 0.11; I2=59.56%), and waist circumference (−0.79 cm; −2.11 to 0.53; I2=76.97 %) favoured the brown rice group.
BMJ Open. 2022;12:e065426. White rice, brown rice and the risk of type 2 diabetes: a systematic review and meta-analysis · checked 2026-10-06
ev-brwl-04 · meta-analysis
Based on 22 effect sizes from 19 studies on body weight, with a total sample of 1698 adults, we found no significant effect of whole-grain consumption on body weight.
Adv Nutr, 2020 · checked 2026-10-06

Review. Reviewed on 2026-09-29 for evidence level, dose and population context, and claims a reader could misread. Bioma Learn has no human medical reviewer at this time, and we say so rather than invent one. Methodology. This is information, not medical advice.