Brown rice is considered a low “glycemic index” food. The glycemic index (GI) refers to how quickly and how much a food raises a person’s blood sugar after eating, according to HSPH. Low-GI foods have a rating of 55 or less; the average GI for brown rice is 55. White rice has an average GI of 64, making it a medium-GI food. Previous research has shown a link between a high-GI diet and type 2 diabetes.According to HSPH, the fiber in brown rice helps lower cholesterol, moves waste through the digestive tract, promotes fullness, and may help prevent the formation of blood clots.B vitamins, which are involved in many biological functions,Magnesium, a mineral that is involved in more than 300 biological functions,Selenium, a mineral involved the immune system and regulating the thyroid gland.