Rice feeds over half the world population. But there’s rice and there’s rice. White rice, although the most popular, but it has lower levels of health-promoting nutrients. The bran is the outer layer of the rice kernel. It contains nutrients like protein, fat, and dietary fiber as well as minerals like potassium, calcium, magnesium, manganese, thiamine, riboflavin, niacin, and iron. Making a switch from white rice to brown rice has been shown to positively impact your health, for example, it lowers the risk of diabetes.