12 Brown Rice Protein Benefits: All You Should Know!

Brown Rice Protein benefits are numerous. It is a gluten-free, hypoallergenic supplement1 that improves cardiovascular health, maintains good cholesterol levels, improves digestion, and is good for the liver. Being a wholesome protein, it stands way ahead of other vegan proteins.

Rice Variants

Rice is a global grain with different variants. The two commonly used rice variants are white and brown. White rice is popularly used across the world. Its popularity arises from its taste and tendency to cook easily. However, brown rice has also gained popularity due to its nutritional value.  

Why Brown Rice? 

Brown rice is considered a wholesome grain. The whole grain’s outermost layer, the hull, is removed to keep the nutrition, making it an unpolished grain.

Polishing removes the essential fats from rice2 and reduces its nutrient value. Compared to white rice, brown rice gives more energy and protein. It also has higher fibre.

It is a good source of manganese, selenium, and magnesium. Brown rice contains overall nutrition.  

A 100 raw brown rice grain contains 8 gm of protein. It is rich in vitamin B, carbohydrates, and fibre. It is observed that when brown rice is cooked conventionally, it reduces its protein value and becomes just a food article with starch and fibre.

So, to avail the most protein source, Brown Rice Protein Powder is the prescribed choice. 

What is Brown Rice Protein Powder? 

Protein intake has become an essential part of a planned diet. Dieticians suggest various protein supplements according to your needs.  Brown rice protein is a supplement made from brown rice. Most of the rice protein supplements available in the market are made of brown rice.

It is now a commonly used supplement. It is available as shakes, muffins, cakes, and smoothies. Athletes are generally advised to use brown rice protein powder as it contains essential amino acids3. As it is a plant-based protein, vegetarians also use this commercially on a large scale.  

Why Brown Rice Protein Supplement?  

Protein supplements are popularly used for muscle growth and performance enhancement. Protein is an essential nutritional component of our diet. Protein helps in the overall growth of our body. It improves our physical performance and develops a healthy nervous system.

However, our daily diet fails to provide enough protein to meet the ideal nutritional requirement. In the US, the protein intake recommendation for a person per day is 0.8 g of protein per kilogram of body weight.

Although it is the minimum amount, a person needs to be fit, it is not the specific amount. Consumption of more protein supplements helps in maintaining a lean and healthy body.   

12 Benefits of Brown Rice Protein  

There are various plant-based protein supplements4 on the market. Pea protein, soy protein, hemp protein, chia protein, and others are common supplements besides brown rice protein powder.

Brown rice protein powder has gained remarkable popularity and is considered the best plant-based protein. It is packed with antioxidants and nutrients, helpful in weight loss.   

There are ample reasons for the popularity of brown rice protein over other vegan protein supplements. One obvious reason is it being gluten-free. It has an ideal amino acid composition. It is a wholesome vegan supplement and getting popular among athletes and sedentary people.  

 Now let us take a look at how brown rice protein is beneficial as an ideal protein supplement.   

1. Weight Loss  

Brown rice protein increases weight loss. It increases metabolism and decreases food intake. This tendency helps in weight loss.

It is observed that most people fail to reduce weight as they ignore protein intake. Protein supplements are useful for an ideal weight-loss plan.  

Researchers have found that brown rice protein powder contains special peptides that help in weight loss more rapidly than soy protein or white rice protein.

It creates heat in the body through the process of digestion. It helps in burning calories much quicker than other protein supplements.  

2. A Convenient Protein for Restricted Diet

Brown rice protein powder, for instance, has high fibre. One cup of brown rice has 3.5 grams of fibre, thrice that of white rice.

Medical experts believe that fibre intake makes us more active and reduces our urge for unnecessary food intake. It is a convenient protein supplement for people with a restricted diet.

3. Good for a Healthy Heart  

In our daily activities, we ignore the care of our hearts. Improper food supplementary diet increases heart-related risks. Brown rice protein supplement helps in the control of high blood pressure and the proper functioning of arteries.

It contains compounds known as lignins. Lignins and fibres help to control heart disease risks. With its lower cholesterol level, it helps in preventing the blockage of arteries.  

It also contains magnesium which decreases the chances of heart failure. Studies reveal that regular inclusion of magnesium in women’s diet has reduced the chances of health-related diseases.

4. Keeping Blood Sugar in Check

Another benefit is that it controls blood sugar levels cutting down the additional fatty storage. Due to a high fibre level, brown rice protein reduces post-meal blood sugar levels in obese people and individuals with type-2 diabetes.

People who take brown rice protein supplements at least two times a day have improved blood sugar level functions.  Studies show that with benefits for individuals in controlling sugar levels, it also reduces the risk of developing type-2 diabetes.

It has a higher magnesium level that protects individuals from type-2 diabetes tendencies. The high fibre content helps protect against the sprouting of diabetic tendencies.  

5. Easily Digestible  

Brown rice protein supplements are easy to digest. Most of the plant protein supplements in the market cause bloating, cramping, and gastric problems; and are difficult to digest.

However, brown rice protein supplement has high bio-availability and absorptivity that supports proper digestion.  

It is a plant-based protein; hence advisable for vegetarians to include it in their diet. You may also check the Top Must Know Health Benefits of a Vegetarian Diet for a better diet plan.

 6. A Great Supplement for Athletes  

Brown rice protein supplements contain Vitamin A which supports athletic performance. Most of the brown rice protein supplements available in the market are organic.

They are free from any chemical composition and are recognized as a better choice for increasing athletic performance. The better texture and taste of brown is another reason for its acceptance among athletes.  

 7. Good for Liver

It improves our liver function. It is a powerful antioxidant that prevents cell damage caused by several oxidants. The cell damage may cause serious ailments of the liver.   

Medical experts suggest brown rice protein in fatty liver disease. It has hepaprotective effects 5that save the liver from any damage.   

 8. Reduces Cholesterol Level in the Body  

Brown rice protein can control cholesterol levels in our bodies naturally. Peptides in it synthesize the lever and control cholesterol. The presence of manganese in it helps in maintaining the ideal cholesterol level in our body.    

9. Brown Rice Protein is Hypoallergenic

Studies reveal brown rice is hypoallergenic. It has less potential for allergic reactions. It is gluten-free. Very few people are allergic to brown rice protein as compared to whey protein. There is no risk of brown rice protein intake for people sensitive to gluten or lactose.   

10. Helps in Fast Muscle Recovery 

Amino acids, the building block of protein, and other proteins help in fast muscle recovery.

Interestingly, brown rice protein contains all the necessary amino acids and proteins for muscle recovery. With muscle repair effectiveness and performance, it stands ahead of whey protein.

We need an exorbitant amount of amino acid to repair muscle tissues after extra physical work. Brown rice protein fulfils the required amount of acid.  


11. Good for Our Bones  

Another benefit of it is its suitability for our bones. It contains calcium and magnesium that improve the health of our bones. Proper intake of brown rice protein maintains better bone mass. Its intake reduces the chances of fracture and improves bone-related health for ageing people. 

12. Keeps Metabolism Syndrome Away 

Studies have revealed another interesting benefit of brown rice protein. It reduces the attack of metabolism syndrome. It’s high in fibre and low in glycemic content composition helps to avoid metabolic syndrome risk6.

Key Takeaways

Brown rice protein is considered a wholesome vegan supplement. It is a complete protein. It is useful for the overall health of a person.

It takes care of our cardiovascular health; repairs our bones; secures our liver, increases weight loss, and improves our immunity.

The biggest advantage is that it is a plant-based protein. A vegan protein supplement can be used both by vegetarian and non-vegetarian people. Its thermic effect is also low. Athletes and sedentary people equally benefit from brown rice protein.

In the present day, the market is flooded with various vegan protein supplements like soy protein, pea protein, whey protein, chia protein, and hemp protein, along with brown rice protein. It stands ahead among others because of its benefits.

With good texture and taste, easy-to-digest tendency, reduced body fat, and a wholesome protein supplement quality, brown rice protein is ideal.


1. Which rice has the most protein content in it?

Ans. Brown Rice has the most protein content in it.

2. Are brown rice helpful in muscle building?

Ans. No. Brown rice does not contribute majorly to building muscle but it does improve muscle power and recovery.

3. Can I eat brown rice every day?

Ans. Yes. One must replace white rice with brown rice as it has more [protein content in it and will help in losing weight.

  1. Peters, Rachel L., and Katrina J. Allen. “The Role of Hypoallergenic Formula and Dietary Supplements in the Prevention of Early Onset Allergic Disease.” Current Pediatrics Reports 4 (2016): 101-109. ↩︎
  2. Thomas, R., Rajeev Bhat, and Y. T. Kuang. “Composition of amino acids, fatty acids, minerals and dietary fiber in some of the local and import rice varieties of Malaysia.” International Food Research Journal 22.3 (2015). ↩︎
  3. Aristoy, M. Concepción, and Fidel Toldrá. “Essential amino acids.” Handbook of seafood and seafood products analysis. CRC Press, 2009. 305-326. ↩︎
  4. Kuesten, Carla, and Chun Hu. “Functional foods and protein supplementation.” Handbook of eating and drinking: Interdisciplinary perspectives (2020): 941-964. ↩︎
  5. Wunjuntuk, Kansuda, et al. “Parboiled germinated brown rice protects against CCl4-induced oxidative stress and liver injury in rats.” Journal of medicinal food 19.1 (2016): 15-23. ↩︎
  6. Mottillo, Salvatore, et al. “The metabolic syndrome and cardiovascular risk: a systematic review and meta-analysis.” Journal of the American College of Cardiology 56.14 (2010): 1113-1132. ↩︎

Last Updated on by laibaarif


Saket Kumar

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