I take it that protein powder is only for becoming in shape? Not always, at least in the case of protein powder made from brown rice.

Did you know that, in addition to aiding in weight loss and muscle growth, this kind of protein dietary supplement can also help manage cholesterol and enhance liver and heart function? Many people who want to improve their fitness outcomes, from serious athletes to ordinary gym-goers, now have options beyond whey protein.

Popular plant-based substitutes for conventional protein supplements are brown rice protein and brown rice protein powder. These proteins provide a hypoallergenic and readily digestible supply of vital nutrients, making them perfect for vegetarians, vegans, and others with dietary limitations.

To assist you in making well-informed dietary decisions, this article explores the advantages, nutritional profile, applications, and comparisons of brown rice protein.

What is brown rice protein?

Whole-grain brown rice is processed to separate the protein content and produce a concentrated powder form of brown rice protein. This plant-based protein is appropriate for a variety of dietary requirements because it is devoid of common allergies including dairy, soy, and gluten.

It can be used in a wide range of recipes and supplements due to its mild flavor and smooth texture.

With the increased awareness of the advantages of a plant-rich or entirely plant-based diet, brown rice protein powder has become more well-liked as one of the best vegan protein powders.

It is not surprising that more health-conscious people are using brown rice protein as a mainstay of a high-protein, plant-rich diet because it has been shown to be equally beneficial as whey protein in enhancing body composition and exercise performance.

Brown rice protein is the ideal protein supplement for vegans and is bursting with amazing antioxidants and nutrients that can help with weight loss.

Nutrition information for brown rice protein powder

It is crucial that the body gets the same amount of protein and amino acids that animal proteins offer, regardless of whether you are vegetarian, vegan, or simply avoiding animal products for a day. Fortunately, plant-based proteins are still capable of doing that.

All nine of the necessary amino acids required by the body are not found in brown rice alone. To make up for what the brown rice lacks, quinoa or chia proteins are frequently added to brown rice protein powders.

Both quinoa and chia proteins are complete proteins, which means they include all nine essential amino acids. Look for these proteins on the label of the brown rice protein powder you purchase.

Although each brand of brown rice protein powder has a different nutritional value, a normal serving (30 grams) offers roughly:

• 120 calories

• Four grams of carbs

• 25 grams of protein

• 4.9 grams of branched-chain amino acids

  In addition to some fiber and fat, brown rice protein powder occasionally contains additional minerals such iron, calcium, vitamin C, and B vitamins.

  Brown rice protein powder is emphasized in this profile as a high-protein, low-fat choice that is appropriate for both muscle growth and recuperation.

Health benefits

1. Could help with weight loss

In general, protein supplements aid in weight loss by increasing metabolism and reducing caloric intake. More significantly, studies have indicated that the distinct peptides found in brown rice protein may be more effective at preventing weight gain than those found in white rice or soy protein.

Lack of protein causes many people who strive to reduce weight quickly to fail. Remember that a diet that is already high in protein should be supplemented with the protein found in brown rice protein powder. Nevertheless, due to its special qualities, brown rice protein might help you lose weight in two ways.

Because of its thermic impact, protein causes the body to burn more calories during digestion than fats or carbohydrates. The digestibility of brown rice protein can help with weight management by increasing satiety and metabolism.

2. Aids in glycemic reaction

Your body produces a glycemic response whenever you eat any kind of nutrient, regardless of how high or low it is on the glycemic index. To put it simply, nutrition has an impact on blood sugar levels, which means that after eating, your insulin and blood glucose levels rise and subsequently drop to "fasting" levels a few hours later.

Maintaining a healthy A1C blood glucose level—the average blood glucose over two or three months—is crucial, particularly for those with diabetes or prediabetic conditions as well as pregnant or trying-to-be pregnant women. Blood sugar spikes should be avoided because they might make you feel drained after eating, impair your vision, and make you feel unwell overall.

These increases have the potential to cause heart disease and other major health issues in the long run by raising the A1C level.

Numerous studies have demonstrated that sprouted grains, and specifically the protein found in brown rice, can lower glycemic sensitivity in certain groups. This implies that this supplement may help you control your blood sugar levels and have a major effect on how severe blood sugar spikes are.

3. Could enhance liver function

Certain types of cell damage are prevented by antioxidants, particularly oxidative damage (produced by free radicals formed by oxygen molecules moving freely throughout the body), which can lead to liver disease. Protein from brown rice is a potent antioxidant.

According to laboratory and animal studies, brown rice can shield the liver from further oxidation-induced damage and avoid some oxidative stress.

4. May aid in cholesterol regulation

A noteworthy 2017 study looked at how brown rice affected cholesterol levels. Consuming pregelatinized brown rice dramatically decreased serum total cholesterol and LDL cholesterol levels in people with increased baseline cholesterol, according to the results of this large-scale, 90-day crossover trial, which included 120 participants.

The amounts of HDL cholesterol, however, did not change significantly. According to these results, include brown rice protein in the diet may help control cholesterol, especially in people whose beginning cholesterol levels were high.

5. Preserves kidney and heart health

It should come as no surprise that this protein is linked to heart health. More than 29,000 postmenopausal women participated in a study that tracked their deaths, coronary heart disease, and cancer rates over the last few decades of the 20th century.

Consuming vegetable proteins (such as brown rice protein powder) instead of animal proteins reduced the death rate for participants who developed coronary heart disease (CHD) during the research by 30%. High dairy product consumption was linked to a higher death rate among CHD patients.

But that's not all. The effects of a brown rice diet high in fiber on endothelial function in patients with type 2 diabetes mellitus were examined in a randomized, controlled study.

According to the study, eating brown rice significantly improved endothelium function as determined by flow-mediated dilatation without affecting body weight. According to this, brown rice may improve vascular health and lower the risk of cardiovascular disease.

Another study evaluated how eating brown rice affected cardiovascular risk factors and inflammatory markers in overweight and obese non-menopausal female adults. According to the findings, eating brown rice significantly decreased body mass index, weight, diastolic blood pressure, waist and hip circumferences, and high-sensitivity C-reactive protein levels. These results demonstrate the potential of brown rice to reduce cardiovascular disease risk factors.

These advantages also apply to kidney health. For example, one study looked into how people with chronic kidney disease (CKD) might benefit from eating low-protein fermented brown rice (LPFG).

Participants who consumed LPFG over the course of a three-month intervention demonstrated improvements in the makeup of their gut flora, decreased excretion of urine proteins, and decreased levels of β2-microglobulin, a tubular function marker. These results imply that LPFG may promote renal function and slow the advancement of CKD.

6. Easy to digest and hypoallergenic

Protein powder made from sprouted brown rice is free of dairy and gluten. Unlike whey, which is generally not advised for those with lactose or gluten intolerance, brown rice protein is rarely allergenic.

The protein from sprouted brown rice is very easy to digest and unlikely to cause stomach discomfort, in addition to being hypoallergenic.

Brown rice protein is less likely to induce stomach pain because it is free of common allergens. People with sensitive digestive systems can use it because of its soothing nature.

7. Encourages the growth and repair of muscles

The essential amino acids included in brown rice protein are needed for both muscle growth and repair. A complete amino acid profile can be obtained by mixing it with other plant-based proteins, even though it has a somewhat lower lysine content than other proteins.

24 healthy male volunteers in a randomized, controlled study performed weight training three times a week and immediately after their workouts consumed 48 grams of either whey protein isolate or rice protein isolate. There were no appreciable changes between the rice and whey protein groups after eight weeks, and both groups saw notable gains in body composition, muscle strength, and exercise performance.

These results imply that brown rice protein supports human muscle growth and recovery just as well as whey protein.

8. Packed with antioxidants

Because brown rice protein fights oxidative stress, it preserves part of the antioxidants found in whole brown rice, which benefits general health. In a 2025 study, 50 individuals with metabolic syndrome were divided into two groups: the intervention group, which included 15 grams of brown rice bran powder per day, and the control group, which was given a regular diet. The trial lasted eight weeks.

When compared to the control group, the intervention group showed notable increases in antioxidant enzyme activity, such as elevated levels of superoxide dismutase and glutathione peroxidase. These results imply that powdered brown rice bran, which is high in bioactive substances like γ-oryzanol, can improve people's antioxidant status.

9. Aids in cognitive function

Tyrosine and tryptophan, two amino acids found in brown rice protein, are building blocks for neurotransmitters including serotonin and dopamine. These promote cognitive function by promoting mental clarity, focus, and mood stability.

52 healthy senior citizens were randomly assigned to either polished white rice or ultra-high hydrostatic pressurized brown rice (UHHPBR) every day for 24 months in one noteworthy study. When compared to the white rice group, the UHHPBR group showed notable gains in cognitive tests, such as improved executive function and decreased apathy.

These results imply that long-term UHHPBR use may promote older adults' cognitive health.

10. May boost energy levels

Brown rice protein contains amino acids and B vitamins, which aid in the conversion of food into useful energy. For those who are active or managing fatigue, this can result in increased stamina and sustained energy levels throughout the day.

How to apply

Protein shakes and smoothies are the typical way that protein powder is taken. Smoothies benefit from the gentle, sweet taste of brown rice protein.

It's worth noting that although brown rice protein is technically a complete protein source—that is, it provides all of the essential amino acids your body requires—it has less lysine than whey protein. For a better amino acid profile, brown rice protein and pea protein are frequently combined. To get the most benefits, it's also a good idea to alternate brown rice protein with a whey protein supplement.

There are several ways to include brown rice protein powder in your diet, including:

• Shakes and smoothies: Mix with liquids, fruits, and vegetables to create a wholesome beverage.

• Baking: For an added protein boost, add to bread, pancakes, or muffins.

• Cooking: Add to stews, sauces, or soups.

• Protein bars: To make your own, mix with nuts, seeds, and sweeteners.

The following recipes are worth trying:

• Try this recipe for a Mocha Fudge Smoothie, but instead of using bone broth, use brown rice protein powder for a chocolatey taste.

• This Blueberry Smoothie, which uses sprouted brown rice protein powder instead of collagen protein powder, is another option if you want something with a fruitier flavor.

• There are more options besides smoothies. To reduce cravings for sweets, you can use protein powder into guilt-free pastries! Lemon protein bars and dark chocolate protein truffles are two of my favorites.

Based on your dietary requirements and the recipe's instructions, start with the serving size that is suggested on the product label, which is usually approximately 30 grams.

Risks and side effects

Long-term consumption of excess protein (more than one gram per pound of body weight) has been linked to diarrhea, even though sprouted brown rice protein has no known adverse effects. While there is no scientific proof to support these assertions, there are also some baseless allegations of liver damage.

It is crucial to adhere to the recommended dosage for all supplements, though, and to speak with your doctor if you encounter any negative physical side effects after beginning a new diet or exercise program.

The protein in brown rice is generally safe for most people. Consuming too much protein, however, can cause stomach problems like cramps, gas, and bloating.

Furthermore, because arsenic builds up in the grain's outer layers, brown rice may have higher quantities of the metal than white rice. This risk can be reduced by selecting goods from reliable companies who conduct heavy metal testing.

Protein from peas versus brown rice

Both pea and brown rice proteins are well-liked plant-based protein sources, and they each have special qualities:

• Amino acid profile: Brown rice protein has more methionine than pea protein, which has more lysine. A comprehensive amino acid profile can be obtained by combining the two.

• Although each person's tolerance may differ, both proteins are easily digested.

• Considering allergens: Since both are hypoallergenic, those with typical food allergies can use them.

The decision between the two is based on individual dietary requirements and preferences.

Frequently asked questions

Is the protein in brown rice complete?

Due to its low lysine content, brown rice protein is not a complete protein by itself. Nevertheless, it can supply all of the required amino acids when mixed with other proteins, such as pea protein.

If I have dietary allergies, can I still utilize brown rice protein?

Yes, those with common allergies can eat brown rice protein because it is free of common allergens like gluten, dairy, and soy.

What is the flavor of brown rice protein?

It complements a variety of ingredients in recipes thanks to its mild, somewhat nutty flavor.

Is the protein in brown rice good for losing weight?

Indeed, its high protein content can help with weight management by increasing metabolism and promoting satiety.

Conclusion

• A flexible plant-based protein source, brown rice protein powder has many health advantages, such as helping with weight management, supporting muscle growth, and meeting a variety of dietary requirements.

• Knowing its nutritional profile and how to include it in your diet will help you make decisions that will help you achieve your wellness and health objectives.