Brown rice is a whole grain and hence considered healthier than white rice. This means it contains all parts of the grain, including the fibrous bran, the nutritious germ, and the carb-rich endosperm. (6) In white rice, the bran and germ are removed, leaving it with very few essential nutrients. For this reason, brown rice is usually considered a healthier option than white rice. Plus, brown rice has more nutrients than white rice. Brown rice contains fiber, which can lower cholesterol. It is also good for antioxidant production. Brown rice contains selenium, which plays an important role in thyroid hormone production, and magnesium, which helps with muscle contraction and bone development. (21) In addition, brown rice contains plant compounds called lignans that help protect against heart disease. Studies have shown lignans can reduce the amount of fat in the blood, lower blood pressure, and decrease inflammation in the arteries. (22)