whole Rice concentrate
Also known as: Whole rice concentrate, Rice protein concentrate, Rice bran concentrate, Oryza sativa concentrate
Overview
Whole rice concentrate is a processed form of whole grain rice, retaining the beneficial components of the bran, germ, and endosperm. It is rich in protein, dietary fiber, lipids, vitamins, and minerals naturally found in rice. This ingredient is primarily utilized as a plant-based protein supplement, offering a hypoallergenic alternative to animal-derived proteins. Beyond its protein content, whole rice concentrate is also valued for its potential to improve lipid profiles and support cardiovascular health, largely due to the bioactive compounds present in its rice bran components. Research on whole rice concentrate as a supplement is growing, with evidence from randomized controlled trials (RCTs) and systematic reviews highlighting its efficacy in muscle adaptation and lipid management. It serves as a versatile nutritional supplement suitable for a wide range of individuals, including athletes and those seeking to manage cholesterol levels.
Benefits
Whole rice concentrate offers several evidence-based benefits. Firstly, as a protein supplement, it has been shown to be as effective as whey protein in promoting muscle adaptation. An 8-week randomized controlled trial demonstrated that 24 g/day of rice protein concentrate led to similar improvements in body composition and exercise performance in resistance-trained men compared to whey protein, making it an excellent plant-based alternative for muscle growth and recovery. Secondly, components within whole rice concentrate, particularly those from rice bran, significantly improve blood lipid profiles. A systematic review and meta-analysis of RCTs found that rice bran consumption reduced LDL (bad) cholesterol and triglycerides while increasing HDL (good) cholesterol, suggesting notable cardiovascular benefits. These lipid-modulating effects are particularly beneficial for adults with dyslipidemia or those at risk for cardiovascular disease. The improvements in lipid profiles were observed over weeks to months, indicating a sustained effect with consistent intake.
How it works
Whole rice concentrate exerts its effects through multiple mechanisms. The protein component provides a complete profile of essential amino acids, which are crucial for stimulating muscle protein synthesis, similar to animal-based proteins like whey. This supports muscle growth, repair, and overall exercise performance. The rice bran components, including dietary fiber, phytosterols, and antioxidants, play a significant role in modulating lipid metabolism. They work by reducing the absorption of dietary cholesterol in the gut and enhancing the clearance of lipids from the bloodstream. Additionally, the bioactive compounds present in rice bran may possess anti-inflammatory and antioxidant properties, contributing to overall cardiovascular health. The concentrate form ensures that the absorption and bioavailability of rice protein are comparable to other high-quality protein sources.
Side effects
Whole rice concentrate and its components, such as rice protein and rice bran, are generally well-tolerated with a favorable safety profile. Clinical trials and systematic reviews have reported minimal to no significant adverse effects. Unlike some common protein supplements, rice protein is considered hypoallergenic, making it a suitable option for individuals with sensitivities or allergies to dairy (lactose intolerance, whey allergy) or gluten. No significant drug interactions have been documented in the reviewed studies, and there are no known contraindications for its general use. Individuals with specific dietary restrictions, such as those with celiac disease or gluten sensitivity, can safely use rice protein as a gluten-free alternative. As with any dietary supplement, it is advisable to start with lower doses to assess individual tolerance, although the doses used in research studies have consistently shown good tolerability.
Dosage
For protein supplementation, an effective dose of 24 grams per day of rice protein concentrate has been shown to produce similar benefits in muscle mass and strength as whey protein in resistance-trained men. This dosage is typically consumed around exercise sessions to optimize muscle protein synthesis. For benefits related to lipid profile improvement, the effective doses of rice bran components, which are part of whole rice concentrate, have varied in studies. Typical effective doses of rice bran fiber ranged from 10 to 30 grams per day. For lipid management, it is generally recommended to consume the concentrate with meals to enhance its effects on cholesterol absorption. While no specific maximum safe dose has been established, the doses used in clinical trials have been well-tolerated without reported adverse effects. It is always advisable to follow product-specific recommendations and consult with a healthcare professional for personalized dosing, especially for specific health conditions.
FAQs
Is rice protein as effective as whey?
Yes, an 8-week study showed that 24 grams per day of rice protein concentrate produced similar improvements in muscle mass and performance in resistance-trained men compared to whey protein.
Does whole rice concentrate lower cholesterol?
Components found in whole rice concentrate, particularly from rice bran, have been shown in meta-analyses to significantly improve lipid profiles by reducing LDL cholesterol and triglycerides.
Is whole rice concentrate safe to consume?
Yes, whole rice concentrate is generally well-tolerated with minimal side effects reported in studies, making it a safe option for most individuals.
Who can benefit most from whole rice concentrate?
Resistance-trained individuals can benefit from its protein content for muscle adaptation, while adults with dyslipidemia or cardiovascular risk factors can benefit from its lipid-lowering effects.
Research Sources
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7706190/ – This randomized controlled trial investigated the effects of rice protein concentrate versus whey protein on body composition and exercise performance in resistance-trained men. The study found that 24 g/day of rice protein concentrate produced similar gains in muscle mass and strength as whey protein over 8 weeks, suggesting it is an effective alternative for muscle adaptation.
- https://pubmed.ncbi.nlm.nih.gov/39796546/ – This systematic review and meta-analysis of randomized controlled trials evaluated the impact of rice bran consumption on lipid profiles. The findings indicated that rice bran significantly improved blood lipid profiles by reducing LDL cholesterol and triglycerides while increasing HDL cholesterol, highlighting its potential cardiovascular benefits for adults with dyslipidemia.
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