Does Brown Rice Have Gluten?

By | June 10, 2017

The flour is prepared by grounding seeds that contains a type of tissue called endosperm. Gluten is a protein that is the present in the endosperm of cereal’s grains. Gluten is made up of two different types of proteins i.e. a prolamin protein called gliadin, and a glutelin protein called glutenin. According to Mayo Clinic, it is a common misconception that the gluten is only found in the wheat, but on the contrary, it is also a part of barley, rye and triticale. Triticale is formed when a cross between the wheat and rye is performed.

It should be taken into account that not all the grains contain gluten, rather there is a large number of grains that are gluten-free, such as sorghum, buckwheat, wild rice, amaranth and brown rice etc.

Gluten is not dangerous for everyone; rather the people who are gluten-sensitive or gluten-intolerant should only avoid it. Usually the protein gliadin is responsible for causing harmful health effects on the gluten consumers.

The most common disease for the gluten intolerant people is celiac disease. It is a severe form of gluten intolerance and affects about 0.7 to 1% of the population in the United States.

Celiac disease affects the immune system, and the body starts treating the gluten as a foreign intruder. As a result, the immune system attacks the gluten and damages the gut wall. The symptoms includes headache, weight loss, skin rashes, depression, diarrhea, tissue damage in the small intestine, foul smelling feces and constipation.

Celiac disease is hard to diagnose because Celiac disease can also cause symptoms like anemia or tiredness. It is not compulsory for a patient to have simply digestive disorders to have Celiac disease. Due to this, about 80% of people are ignorant about being a patient with Celiac disease.

Only 0.5-13% of the people who do not have Celiac disease but still are allergic to gluten are suffering from a condition called non-celiac gluten sensitivity.

Types of Rice

There are various types of rice, and various methods of making different types recipes with them. After the harvest, the rice is of brown color, but it turns to white once the nutrient rich outer layer of bran is removed. A few types of rice are mentioned below,

  • Polished Rice

Once the outer layer of bran is removed, white rice is attained. Due to the removal of the outer layer, this type of rice is called polished rice, and sometimes milled rice. 

  • Brown Rice

When the outer layer of the bran is not removed, the tan color of the rice is achieved due to its germ layers. Although it takes longer to cook, but they are rich in minerals and vitamins.

  • Forbidden Rice

This type of rice is also called black rice. They have high nutritional value and a mild nutty flavor.

  • Wild Rice

Harvested from the genus Zizania of grasses, the wild rice are high in protein.

Gluten in Brown Rice

As discussed earlier, gluten is present in some of the grains, but not all. Brown Rice in its natural form does not contain any gluten. That being said, this does not mean that the Brown Rice cannot be contaminated. Improper handling of rice by the grocers can cause the contamination. This can happen by placing the rice with white flour or pastries, which do contain gluten. Another reason can be the wrongful handling of rice in the kitchen, usually in the restaurants, i.e. by placing them on the shelf with the traces of gluten present on them.

The simple solution to all the contamination is taking extra care while storing the rice, and keeping them separate from the rest of the gluten containing products. Concisely, although Brown Rice does not contain any gluten, but after contamination, it very well can.

Nutrition in Brown Rice

Brown rice and white rice when compared together holds a vast difference in terms of the nutrition values. The basic reason for this difference in the nutrition value lies all in the processing methods on how the brown rice reaches its consumers. The white rice when extracted from the crops are also brown, but during the processing, stage the hull and the bran around the white kernel is removed. This removal of the outer layer results in a loss of many beneficial nutrients. With brown rice however, only the hull of it is separated during the processing stage. This results in a rice having the most obtainable nutrients intact with the rice. In the overall food table, the brown rice holds a distinctive edge over the other food in terms of nutrients. Brown rice are estimated to hold a great deal of vitamin B (around 90% to be Vitamin B6), phosphorous, niacin and selenium. Brown rice are so rich in nutrients that they are also said to be an ‘excellent source’ of nutrient holding a 20% of the daily recommended nutrient value in one servings.

How it is good for us?

With a white rice being stripped off with all its nutrition in the processing stage and brown rice holding a vast amount of nutrient in one serving per cup, the brown rice are exceptionally good for you in a number of different ways. The following pointers shows exactly why you should prefer brown rice over white rice in your diet;

  1. Effective weight loss diet

High fiber promote faster digestion, this enables the bowel to perform at its maximum. The intake of brown rice therefore, results in an effective weight loss diet plan. The high fiber nutrition in the brown rice also results in the consumer to full with a significantly lesser amount of rice as compared to its white counterpart. According to a research carried out by the prestigious Harvard University, 49% of the people are on low-level risk to increase their weight as compared to the people consuming white rice.

  1. Rich in magnesium

Magnesium as we all know is a key substance that provide the energy for the body via carbohydrates and proteins. Magnesium is also said in to be one of the substance that is directly linked in the synthesis of the fatty acids in our body. The intact of brown rice and the fact that it holds a good amount of magnesium results in a better sex life as the magnesium is responsible in the production of sex hormones. Consumption of brown rice also contributes to an active antioxidant generation which provides protection against the free radicals in our body.

  1. Lower cholesterol levels with brown rice

According to various studies carried out globally, brown rice are largely linked in the reduction of cholesterol levels in the body. Brown rice are said to be rich in the naturally-occurring oils that by default helps reduce the cholesterol levels along with little to none fat build ups in our body.

  1. Whole grain

With none of the ‘wholeness’ lost on the processing stage for the brown rice, the crop is said to be whole grain. Almost all the nutrition value of the rice is retained once it reaches the end users. Brown rice being whole grains helps in the formation of fatty plagues in the blood vessels therefore, reducing the chances of heart attacks or strokes.

  1. Good for babies too

Apart from the immense benefits of brown rice on grown-ups, the consumption of brown rice is also proven to be beneficial for the babies. With the fast growing baby body, the diet of brown rice supply the baby body with a rich supply of many nutrients effective for the body and the stomach.

  1. Lowers chances of Cancer

With a rich magnesium content, brown rice is suggested to be an effective measure in order to reduce the risk of cancer in various parts of the body. Along with being concentrated in magnesium, the presence of fiber and selenium also aids in lowering the chances of cancer. Brown rice are liked in the reduction of prostate, breast and colon cancer.

Some healthy recipes with brown rice

Despite the nutritional and health benefits of the brown rice, they are still consumed far less than the polished white rice. One of the reasons that still exists is that they are too boring to eat or do not taste as good as the white rice. However, brown rice if cooked well are said to be more tastier and juicy. Here are some brown rice recipes that might appeal you on how to have your brown rice into your diet plans via delicious meals.

  • Chicken and Brown rice

Chicken and brown rice is probably the most widely eaten dish that consists of brown rice. The ingredients and directions to cook this yummy meal is as follows;


  • Olive oil, 2 tablespoon
  • Chicken as desired. Preferably without skin.
  • Salt and pepper
  • Chopped onion, 1 piece
  • Brown rice, one cup
  • Tomatoes, 4 pieces
  • Frozen green peas, 10 ounces
  • Red roasted pepper, 12 ounces


  1. Heat the cooking oil over medium heat and season the chicken with 1 tablespoon of salt and 0.25 tablespoon of pepper. Cook the chicken once all the sides have become golden. Transfer the chicken to a separate plate.
  2. To soften the onion; add garlic, onion, salt 1 tablespoon and pepper 0.25 tablespoon. Cook for 3-5 minute stirring continuously until the onion is soft.
  3. Stir the rice, tomatoes, 2.75 cup of water and peppers. Mix the chicken pieces with the rice mixture. Bring the water to boiling temperature and then lower the heat of the burner. Simmer the mixture for 55-60 minutes until the rice are tender.
  4. Add the peas to the mixture and heat and cook more for further 10 minutes.
  5. Your delicious chicken and brown rice meal is ready to serve.
  • Oat and nut veggie burger with brown rice

If you love burgers and also want to follow a healthy diet plan, the oat and nut veggie burger along with white rice is the perfect meal for you. Here is how it is cooked and what is required in it;


  • Uncooked brown rice, 0.75 cup
  • Unroasted Pecans, 0.5 cup
  • Unroasted walnuts, 0.5 cup
  • Unroasted Sunflower seeds, 0.5 cups
  • Red onion minced, 0.25 cups
  • Oats, 0.5 cup
  • Parsley, 0.25 cup
  • Garlic, 1 clove
  • Soy sauce, 2 tablespoon
  • Brown Miso, 1 tablespoon
  • Chili paste, 1 teaspoon
  • Garlic in powder state, 0.5 teaspoon
  • Black pepper, 0.5 teaspoon
  • Paprika, 0.5 teaspoon
  • Egg, 1 piece


  1. Mix the brown rice with 3 cups of water at minimum. Boil and cook for around 35 minutes until the rice are tender. Once tendered, discard the hot water and let the rice cool off.
  2. Combine the pecans and sunflower seeds toast them for 4-5 minutes. Once fragrant, close the burner and let the nets cool off.
  3. Using a food processor, pulse the oat until a mixture of coarse like structure is obtained. Add the roasted nuts and pulse it more. Add in the spices and salt according to your desire. Pulse even more until the mixture is evenly mixed and combined.
  4. Make patties out of the mixture obtained.
  5. Using a grill pan on low heat, cook the patties until properly cooked. Put the patties in the bun along with other flavoring and sauce.
  6. Your delicious healthy oat and nut veggie burger with brown rice is ready to serve.


Brown rice as discussed is one of the most nutritious and healthy meal around. Brown rice holds a vast amount of energy and serves many benefits to the consumers. As to the question whether the brown rice have gluten in it, the answer is no. Brown rice do not hold the gluten content in it however, we have to take precautions to keep it away from other things having gluten. Brown rice has a tendency to become gluten contaminated after becoming in contact with other gluten products. Brown rice are a staple diet and safe to consume to anyone who is gluten intolerant. So next time you want to have a good healthy delicious gluten free meal, brown rice should be your first choice.

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