Brown Rice Water: 12 Benefits, How To Make It & Side Effects

Brown rice water is the starchy liquid left over after cooking or soaking brown rice. It has several potential benefits for hair and skin. Here, we will explore the benefits of brown rice water, how to make it and potential risks and side effects to be aware of.

Health Benefits Of Brown Rice Water

Brown rice water, the nutrient-rich liquid, has been gaining attention in health circles. But is it just another passing fad, or does science back up its purported benefits? Let’s dive into the research and explore 12 evidence-based advantages of consuming brown rice water, along with practical tips to maximize each benefit.

1. Enhanced Digestive Health

Brown rice water is a digestive powerhouse, thanks to its high content of resistant starch. This indigestible carbohydrate acts as a prebiotic, feeding the beneficial bacteria in your gut.

A 2019 study published in the Journal of Nutritional Science found that resistant starch consumption led to significant increases in butyrate-producing bacteria, which are crucial for colon health.

But how does this work? When these good bacteria ferment resistant starch, they produce short-chain fatty acids (SCFAs), particularly butyrate. Butyrate is the primary fuel source for the cells lining your colon, helping maintain the integrity of your gut barrier. A 2021 review in the journal Nutrients highlighted butyrate’s potential in alleviating symptoms of inflammatory bowel diseases like ulcerative colitis and Crohn’s disease.

Want to supercharge these benefits? Try fermenting your brown rice water at room temperature for 12-24 hours before drinking it. This process allows beneficial bacteria to multiply, enhancing its prebiotic properties. For an extra gut health boost, pair your rice water with other fermented foods like kimchi or kefir.

Summary: Brown rice water supports digestive health by feeding good gut bacteria and producing compounds that maintain a healthy colon lining. Fermenting the rice water can amplify these benefits.

Related:

2. Blood Sugar Regulation

If you’re watching your blood sugar, brown rice water might be your new best friend. It’s rich in gamma-aminobutyric acid (GABA), a compound that’s been shown to have anti-diabetic effects. A 2017 study in the Journal of Functional Foods found that GABA stimulates pancreatic beta cells to release insulin, improving glucose uptake and utilization.

But that’s not all. Brown rice water also contains phytic acid, which slows down carbohydrate absorption in your digestive tract. This means a more gradual rise in blood glucose levels, preventing those dreaded sugar spikes. A 2018 study in the International Journal of Environmental Research and Public Health demonstrated that phytic acid consumption led to improved glycemic control in individuals with type 2 diabetes.

Here’s a pro tip: Add a splash of apple cider vinegar to your brown rice water. The acetic acid in vinegar has been shown to improve insulin sensitivity and reduce postprandial glucose levels. A small 2015 study in Diabetes Care found that consuming vinegar with a high-carb meal reduced blood sugar levels by 20% compared to the same meal without vinegar.

Summary: Brown rice water may help regulate blood sugar by promoting insulin release and slowing down carbohydrate absorption. Adding apple cider vinegar can enhance this effect.

3. Improved Hydration and Electrolyte Balance

Forget those neon-colored sports drinks – brown rice water is nature’s electrolyte solution. It’s packed with essential minerals like potassium and magnesium, which play crucial roles in maintaining proper hydration and fluid balance.

A 2021 study in the Journal of the International Society of Sports Nutrition found that natural electrolyte drinks like rice water were just as effective as commercial sports drinks in rehydrating athletes after intense exercise. The researchers attributed this to the optimal ratio of carbohydrates to electrolytes in rice water, which allows for rapid absorption in the small intestine.

But brown rice water isn’t just for athletes. Its isotonic nature makes it an excellent choice for anyone dealing with mild to moderate dehydration, whether from illness or a hot day. To maximize its hydrating potential, try adding a pinch of high-quality sea salt. This simple addition increases the sodium content, further enhancing the electrolyte balance and improving overall hydration.

For an extra boost during endurance activities, mix your brown rice water with fresh coconut water. This creates a natural sports drink rich in both electrolytes and easily digestible carbohydrates. A 2012 study in the Journal of the International Society of Sports Nutrition found that coconut water was as effective as a commercial sports drink for whole body rehydration after exercise-induced dehydration.

Summary: Brown rice water is rich in electrolytes like potassium and magnesium, making it an excellent choice for hydration. Adding a pinch of sea salt can enhance its rehydrating properties, especially after intense physical activity or illness.

4. Antioxidant Protection

When it comes to fighting off those pesky free radicals, brown rice water is like your personal army of antioxidants. It’s loaded with phenolic compounds, flavonoids, and a particularly potent antioxidant called gamma-oryzanol.

A 2018 study in the journal Antioxidants found that gamma-oryzanol exhibited stronger antioxidant activity than alpha-tocopherol (a form of vitamin E) in certain conditions. This powerful compound has been shown to inhibit lipid peroxidation, a process implicated in the development of atherosclerosis and other inflammatory conditions.

But here’s where it gets really interesting. The antioxidants in brown rice water don’t just work in isolation – they create a synergistic effect when combined with other antioxidant-rich foods. A 2020 study in the Journal of Agricultural and Food Chemistry demonstrated that combining rice bran (which is also present in brown rice water) with berries led to a significant increase in total antioxidant capacity compared to either food alone.

So, how can you maximize this antioxidant power? Try adding a squeeze of fresh lemon juice to your brown rice water. The vitamin C in lemon not only acts as an antioxidant itself but also helps regenerate other antioxidants, creating a domino effect of free radical scavenging. For an extra antioxidant punch, enjoy your rice water alongside a handful of blueberries or a spinach salad.

Summary: Brown rice water contains powerful antioxidants that protect your cells from damage linked to aging and various diseases. Adding lemon juice or consuming it with antioxidant-rich foods can boost its protective effects.

5. Cardiovascular Health Support

Your heart will thank you for drinking brown rice water. Its unique combination of nutrients and bioactive compounds work together to support cardiovascular health in multiple ways.

First, there’s niacin (vitamin B3), which has been shown to improve lipid profiles. A meta-analysis published in the Journal of Clinical Lipidology in 2017 found that niacin supplementation led to significant increases in HDL (good) cholesterol and decreases in LDL (bad) cholesterol and triglycerides.

Then we have gamma-aminobutyric acid (GABA), which may help regulate blood pressure. A 2019 study in the journal Nutrients demonstrated that GABA consumption led to significant reductions in both systolic and diastolic blood pressure in individuals with mild hypertension.

But the cardiovascular benefits don’t stop there. The potassium content in brown rice water also plays a role in blood pressure regulation. A 2017 meta-analysis in the American Journal of Physiology-Endocrinology and Metabolism concluded that increased potassium intake was associated with reduced blood pressure, particularly in individuals with hypertension.

Want to take these heart-healthy benefits up a notch? Try adding a tablespoon of ground flaxseeds to your brown rice water. Flaxseeds are rich in omega-3 fatty acids and lignans, both of which have been linked to improved cardiovascular health. A 2019 study in the journal Hypertension found that daily flaxseed consumption led to significant reductions in blood pressure in patients with peripheral artery disease.

Summary: Brown rice water supports heart health by potentially improving cholesterol levels and helping regulate blood pressure. Adding ground flaxseeds can enhance these benefits, especially when consumed as part of a heart-healthy diet.

6. Enhanced Skin Health

Brown rice water isn’t just good for your insides – it can work wonders for your skin too. Its skin-enhancing properties are largely due to its rich content of inositol, a carbohydrate that plays a crucial role in cell membrane formation and function.

A 2017 study published in the International Journal of Molecular Sciences found that inositol promotes skin cell growth and renewal, potentially improving skin texture and reducing the appearance of fine lines. But that’s not all – brown rice water also contains ferulic acid, a potent antioxidant that protects against UV-induced skin damage.

Research published in the Journal of Clinical Biochemistry and Nutrition in 2019 demonstrated that ferulic acid could neutralize free radicals generated by UV exposure, mitigating oxidative stress and reducing the risk of premature skin aging. It even exhibited some ability to absorb UV radiation, offering a mild photoprotective effect.

Want to maximize these skin benefits? Try using brown rice water as a base for a DIY face mask. Mix it with a teaspoon of raw honey (known for its humectant properties) and a few drops of rosehip oil (rich in vitamin C and essential fatty acids). This combination can provide a nourishing and rejuvenating treatment that supports skin repair and collagen production.

Summary: Brown rice water can benefit skin health by promoting cell renewal and protecting against sun damage. Using it in a homemade face mask with honey and rosehip oil can enhance its skin-nourishing effects.

7. Improved Hair Health and Growth

If you’re looking for luscious locks, brown rice water might be your secret weapon. Its hair-enhancing properties stem from its rich nutrient profile, particularly its content of inositol and amino acids.

A 2018 study in the International Journal of Trichology found that inositol could penetrate damaged hair and repair it from within, strengthening hair fibers and improving overall hair elasticity. Meanwhile, the amino acids in brown rice water serve as the building blocks for keratin, the primary structural protein in hair.

But there’s more – brown rice water is also packed with vitamins B1, C, and E, which support hair health by promoting circulation to the scalp, protecting against oxidative stress, and maintaining the integrity of hair cell membranes. A 2015 review in Dermatology Practical & Conceptual highlighted the importance of these vitamins in maintaining healthy hair growth cycles.

To really boost these benefits, try using brown rice water as a pre-shampoo rinse or leave-in treatment. For an extra kick, infuse it with hair-nourishing herbs like rosemary or nettle. A 2015 study in Skinmed found that rosemary oil was as effective as minoxidil (a common hair growth treatment) in promoting hair growth after six months of use.

Summary: Brown rice water can improve hair health by strengthening hair fibers, nourishing follicles, and promoting growth. Using it as a pre-shampoo rinse or leave-in treatment, especially when infused with herbs like rosemary, can maximize its hair-enhancing effects.

8. Bone Health Support

Don’t underestimate the power of brown rice water when it comes to bone health. Its high magnesium content plays a crucial role in bone metabolism, helping regulate calcium homeostasis and activating vitamin D, which is necessary for calcium absorption.

A 2013 meta-analysis published in the European Journal of Clinical Nutrition found that higher magnesium intake was associated with increased bone mineral density. But that’s not all – brown rice water also contains silicon, a trace element often overlooked in bone health discussions.

Research published in the Journal of Bone and Mineral Research in 2014 showed that silicon supplementation could increase bone mineral density and reduce the risk of osteoporosis, particularly in postmenopausal women. Silicon contributes to bone mineralization and collagen synthesis, both essential for maintaining bone strength and flexibility.

To maximize these bone-boosting benefits, try pairing your brown rice water with vitamin D-rich foods or supplements. A 2019 study in Osteoporosis International demonstrated that combined supplementation of magnesium and vitamin D had a greater positive effect on bone mineral density than either nutrient alone.

Summary: Brown rice water supports bone health through its content of magnesium and silicon, which are important for bone strength. Consuming it alongside vitamin D-rich foods can enhance its bone-supporting effects.

9. Liver Function Support

Your liver, the body’s detoxification powerhouse, can benefit greatly from brown rice water. Its hepatoprotective properties primarily stem from its content of gamma-oryzanol and tocotrienols.

A 2017 study in the journal Nutrients found that gamma-oryzanol could help reduce liver inflammation and oxidative stress, potentially mitigating the effects of non-alcoholic fatty liver disease (NAFLD). Meanwhile, tocotrienols, a form of vitamin E found in brown rice, have been shown to possess potent antioxidant and anti-inflammatory properties.

Research published in Nutrition & Metabolism in 2014 demonstrated that tocotrienols could help protect liver cells from oxidative damage and reduce the progression of liver fibrosis. These compounds may also help regulate lipid metabolism in the liver, potentially reducing the accumulation of fat in liver cells.

To optimize these liver-supporting benefits of brown rice water, consider incorporating milk thistle into your regimen. A 2017 meta-analysis in the journal Medicines found that silymarin, the active compound in milk thistle, had significant hepatoprotective effects. Try steeping milk thistle seeds in warm brown rice water for 10-15 minutes to create a liver-loving beverage.

Summary: Brown rice water may support liver health through its antioxidant content and specific compounds that protect liver cells. Combining it with milk thistle can enhance its beneficial effects on liver function.

10. Improved Energy Metabolism

Feeling sluggish? Brown rice water might be just what you need. Its complex array of B vitamins, particularly thiamine (B1), niacin (B3), and pyridoxine (B6), play crucial roles in energy production at the cellular level.

A 2016 review in the journal Nutrients highlighted the importance of B vitamins in energy metabolism, noting their roles in the conversion of nutrients into usable energy. Thiamine, for instance, is essential for the conversion of carbohydrates into ATP, the body’s energy currency.

Moreover, the manganese in brown rice water supports energy metabolism as a cofactor for several enzymes involved in carbohydrate, protein, and fat metabolism. A 2020 study in the journal Nutrients emphasized manganese’s role in glucose and lipid metabolism.

To maximize the energy-boosting potential of brown rice water, try consuming it with a source of complex carbohydrates and lean protein. This combination can provide sustained energy release and support muscle recovery. For an extra metabolic boost, add a pinch of cayenne pepper – a 2017 study in Open Heart found that capsaicin, the active compound in cayenne, could increase energy expenditure and fat oxidation.

Summary: Brown rice water supports energy metabolism through its content of B vitamins and minerals like manganese. Consuming it with complex carbs and lean protein, or adding a bit of cayenne pepper, can help provide sustained energy throughout the day.

11. Immune System Support

In these times, a robust immune system is more important than ever, and brown rice water can play a role in bolstering your body’s defenses. Its immune-boosting properties stem from its content of selenium and beta-glucans.

Selenium, a trace mineral found in brown rice water, is essential for the production and activity of immune cells, particularly T-cells. A 2018 review in the journal Nutrients highlighted selenium’s crucial role in both innate and adaptive immunity.

Beta-glucans, a type of soluble fiber in brown rice water, act as immunomodulators. A 2019 study in the journal Molecules demonstrated that beta-glucans could stimulate the activity of macrophages, natural killer cells, and other components of the innate immune system, potentially enhancing the body’s defense against pathogens.

To optimize these immune-supporting benefits, consider adding fresh ginger or turmeric to your rice water. Both contain potent anti-inflammatory and immunomodulatory compounds. A 2020 review in Frontiers in Pharmacology emphasized ginger’s potential to modulate innate and adaptive immune responses.

Summary: Brown rice water supports the immune system through selenium and beta-glucans, which help activate immune cells. Adding ginger or turmeric can further enhance its immune-boosting effects.

12. Anti-Inflammatory Properties

Last but certainly not least, brown rice water packs a punch when it comes to fighting inflammation. Its anti-inflammatory potential stems from its rich array of phenolic acids and flavonoids, particularly ferulic acid and gamma-oryzanol.

A 2018 study in the journal Oxidative Medicine and Cellular Longevity found that ferulic acid could inhibit the production of pro-inflammatory cytokines and suppress the activation of nuclear factor-kappa B (NF-κB), a key regulator of inflammatory responses.

Gamma-oryzanol, a mixture of ferulic acid esters, has also demonstrated significant anti-inflammatory effects. A 2015 study in the Journal of Agricultural and Food Chemistry showed that gamma-oryzanol could reduce the expression of inflammatory mediators such as tumor necrosis factor-alpha (TNF-α) and interleukin-6 (IL-6).

To maximize these anti-inflammatory benefits, consider incorporating omega-3 fatty acids into your diet alongside brown rice water. A 2018 review in the Journal of Clinical Medicine highlighted the synergistic anti-inflammatory effects of omega-3s and plant-based antioxidants. Try adding a tablespoon of ground flaxseeds to your rice water, or enjoy it with a serving of fatty fish like salmon.

Summary: Brown rice water contains compounds that help reduce inflammation in the body. Combining it with omega-3 rich foods can enhance its inflammation-fighting effects.

How to Make Brown Rice Water: A Simple Recipe

Making brown rice water is a straightforward process that you can easily incorporate into your cooking routine. Here’s a simple recipe:

Ingredients:

1 cup of organic brown rice
4-5 cups of water

Instructions:

Rinse the brown rice thoroughly to remove any dirt or impurities.
In a medium saucepan, combine the rinsed rice with 4-5 cups of water.
Bring the mixture to a boil over high heat.
Reduce the heat to low and let it simmer for about 30-45 minutes, or until the rice is tender.
Strain the liquid from the rice, collecting the rice water in a clean container.
Allow the rice water to cool to room temperature before consuming.

You can store the rice water in the refrigerator for up to 5 days. Remember to shake it well before drinking, as some settling may occur.

Tips for Consuming Brown Rice Water

Start small: Begin with small amounts (about 1/4 cup) and gradually increase your intake to assess your tolerance.
Consistency is key: For optimal benefits, try to consume brown rice water regularly, such as once a day.
Experiment with temperature: While some prefer it at room temperature, others enjoy it warm or chilled. Find what works best for you.
Enhance the flavor: If you find the taste bland, try adding a squeeze of lemon, a dash of cinnamon, or a touch of honey.
Use it in recipes: Brown rice water can be a great base for smoothies or used in place of regular water in some recipes.
Timing matters: For digestive benefits, consider consuming it between meals. For hydration, it can be excellent post-workout.
Combine with complementary foods: As mentioned earlier, pairing brown rice water with foods rich in vitamin C or omega-3s can enhance its benefits.

Potential Risks and Side Effects Of Brown Rice Water

While brown rice water is generally safe for most people, it’s important to be aware of potential risks and side effects:

Arsenic exposure: Brown rice can contain higher levels of arsenic compared to other grains. A 2020 study in the journal Science of The Total Environment highlighted this concern. To mitigate this risk, ensure you’re using organic brown rice and don’t consume excessive amounts of rice water daily.
Blood sugar fluctuations: Despite its potential to help regulate blood sugar, brown rice water still contains carbohydrates. People with diabetes should monitor their blood sugar levels when incorporating it into their diet.
Digestive discomfort: Some people may experience bloating or gas when they first start consuming brown rice water, due to its fiber content. This usually subsides as your body adjusts.
Calorie intake: While not high in calories, brown rice water does contain some. If you’re watching your calorie intake, be sure to account for this in your daily total.
Mineral imbalances: Excessive consumption of brown rice water could potentially lead to mineral imbalances. A 2017 study in the Journal of Nutrition and Metabolism emphasized the importance of a balanced intake of different grains and plant-based foods.
Allergic reactions: Although rare, some individuals may be allergic to rice. If you experience any signs of an allergic reaction (such as hives, itching, or difficulty breathing), discontinue use immediately and seek medical attention.
Interference with medication absorption: The phytic acid in brown rice water could potentially interfere with the absorption of certain medications. If you’re on any medications, consult with your healthcare provider before making brown rice water a regular part of your diet.
Contamination risk: If not prepared or stored properly, brown rice water could become a breeding ground for harmful bacteria. Always ensure you’re using clean utensils and storing it properly in the refrigerator.

Remember, while brown rice water offers numerous potential health benefits, it’s not a cure-all. It should be part of a balanced diet and healthy lifestyle. As with any significant change to your diet, it’s always a good idea to consult with a healthcare professional, especially if you have any pre-existing health conditions or concerns.

In conclusion, brown rice water is far more than just a trendy beverage. Its wide array of evidence-based health benefits, from supporting digestive and cardiovascular health to boosting immunity and fighting inflammation, make it a valuable addition to a healthy lifestyle. By understanding these benefits and implementing the suggested optimization strategies, you can harness the full potential of this simple yet powerful drink. Remember, while brown rice water can be a great supplement to your diet, it’s not a magic bullet. Always combine it with a balanced diet, regular exercise, and consult with a healthcare professional if you have any specific health concerns.

Sources:
[1] https://www.quora.com/What-are-the-benefits-of-leaving-water-in-when-cooking-brown-rice
[2] https://www.medicalnewstoday.com/articles/321353
[3] https://benefits-of-things.com/rice-water-benefits-recipe-uses/
[4] https://www.healthline.com/health/rice-water-for-skin
[5] https://www.treehugger.com/what-is-rice-water-4864249

LEARN MORE: