What are The Benefits and Risks of Using Brown Rice Protein Powder?

This article will answer the query “What are The Benefits and Risks of Using Brown Rice Protein Powder?”. The article also presents what the quality of Brown Rice Protein Powder is, and how to incorporate it in your diet.

What are The Benefits and Risks of Using Brown Rice Protein Powder?

Brown Rice Protein powder has some health benefits like low allergenic (because rice allergy is not common); Brown Rice Protein powder is gluten free because rice does not have gluten; Brown Rice Protein powder could have antioxidant and antihypertensive properties due to small peptides (1,2).

On the other hand, one of the main health risks of Brown Rice Protein powder is the possible presence of toxic metalloids like Arsenic. Arsenic, if consumed in excess, can increase the risks of chronic diseases like cancer, diabetes, and liver impairments (3).

However, you can rest assured because organizations like the FDA are constantly monitoring rice products to detect and remove those with unsafe concentrations of Arsenic (4).

How Arsenic Gets Into Brown Rice Protein Powder?

Arsenic gets into Brown Rice Protein Powder because Arsenic is a metal naturally present in soil, besides, this metal could be in water due to pollution. Hence, Arsenic is accumulated in Rice plants, and it is accumulated in all food products obtained from these plants (3). 

Actually, all crops like corn, legumes, rice, and many others could have Arsenic. However, the physiology of Rice makes it more susceptible to accumulate more Arsenic than the other crops (3).

What is the protein quality of Brown Rice Protein Powder?

The Brown Rice Protein Powder is not a complete protein. Complete proteins are those containing all essential amino acids. If your diet lacks essential amino acids, your immune system could be weakened, and in the case of children, their growth can be impaired (5,6).

The Brown Rice Protein Powder does not meet the FAO recommendations for three essential amino acids: Lysine, Threonine, and Tryptophan (7,8). The following table shows the content of essential amino acids present in Brown Rice Protein Powder:

Essential Amino AcidBrown Rice Protein Concentrate (mg/g protein)FAO recommendations (mg/g protein)
Methionine + Cysteine27.5022
Phenylalanine + Tyrosine80.9638

Adapted from Watanabe et al. (7). and Leser (8).

If you want to consume plant-based complete proteins, you could combine Brown Rice Protein Powder with legumes, because legumes contain Lysine, Threonine, and Tryptophan. Some examples of legumes are lentils, chickpeas, peas, and beans (5).

What Other Sources of Plant-Based Protein Can You Consider?

You can consider other plant-based proteins like soy, wheat, maize, sorghum, pea, or lupin. Most of the plant-based protein sources can be found as a blend of protein isolate or protein concentrate powders (5). You can find some products here.

How to incorporate Brown Rice Protein Powder in your diet?

The most common way to incorporate Brown Rice Protein Powder is consuming it as a protein shake, but you can also add the protein powder into foods. Soups, juices, homemade pasta, breads, and cookies can be supplemented with Brown Rice Protein Powder to increase their protein content! (9,10,11)


This article answered the query “What Are The Benefits and Risks of Using Brown Rice Protein Powder?”. The article also presented what the quality of Brown Rice Protein Powder is, and how to incorporate it in your diet.


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