Researchers studied whether adding brown rice bran powder to a regular diet could help people with metabolic syndrome—a condition involving weight, blood sugar, and heart health problems. Over 8 weeks, 43 people either ate normally or added 15 grams of brown rice bran powder daily to their diet. Those who ate the brown rice bran powder reported feeling fuller, less hungry, and less depressed. They also showed improvements in blood sugar control and heart disease risk markers. While these results are promising, the study was small and didn’t use a placebo group, so more research is needed to confirm these benefits.

The Quick Take

  • What they studied: Can adding brown rice bran powder to your regular diet help control hunger, improve mood, and reduce health problems in people with metabolic syndrome?
  • Who participated: 43 adults with metabolic syndrome (a group of health conditions including weight gain, high blood sugar, and heart disease risk). About 24 people added brown rice bran powder to their diet, while 19 people ate normally.
  • Key finding: People who ate brown rice bran powder felt fuller and less hungry, had better mood scores, and showed improvements in blood sugar control and heart disease risk markers compared to those who didn’t eat it.
  • What it means for you: Brown rice bran powder may be a simple, natural way to help manage hunger and mood if you have metabolic syndrome. However, this is one small study, so talk to your doctor before making major diet changes. Results may take several weeks to notice.

The Research Details

This was a randomized controlled trial, which is one of the strongest types of research studies. Researchers divided 43 people with metabolic syndrome into two groups: one group continued eating their normal diet, while the other group added 15 grams of brown rice bran powder (about 3 teaspoons) to their daily diet for 8 weeks. Before and after the study, researchers measured hunger levels, mood, blood sugar control, and heart disease risk factors using blood tests and questionnaires.

The study measured several important things: ghrelin (a hormone that controls hunger), how full people felt, depression symptoms, blood sugar control, and markers of heart disease risk. Researchers used standard questionnaires and blood tests to measure these changes accurately.

This research approach is important because it directly compares what happens when people add brown rice bran to their diet versus when they don’t. By measuring both physical markers (like blood sugar) and personal experiences (like hunger and mood), the study captures a complete picture of how this food might help. The 8-week timeframe is long enough to see real changes but short enough to keep people committed to the study.

This study has some strengths: it’s a randomized controlled trial (a strong research design), it measured multiple important health markers, and it was published in a respected journal. However, there are important limitations: the sample size is small (only 43 people), there was no placebo group (so people knew they were eating brown rice bran, which could affect their mood), and the study wasn’t blinded (researchers knew who was in which group). These limitations mean the results are promising but not definitive.

What the Results Show

People who ate brown rice bran powder experienced significant increases in ghrelin levels (a hormone that signals fullness) and reported feeling more satisfied and fuller after meals compared to those who didn’t eat it. The effect sizes were large, meaning these weren’t tiny changes—they were meaningful improvements that people could actually notice.

The brown rice bran group also reported feeling less hungry overall. This is important because controlling hunger can make it easier to maintain a healthy weight and stick to good eating habits. The improvements in fullness and satiety were among the strongest findings in the study.

Beyond hunger, people eating brown rice bran showed significant improvements in blood sugar control markers and reductions in depression scores. Their depression symptoms decreased noticeably, which is particularly important because people with metabolic syndrome often struggle with mood problems. The study also found improvements in several markers related to heart disease risk.

The study found that brown rice bran powder reduced several markers of insulin resistance (difficulty controlling blood sugar) and heart disease risk. Specifically, it improved measures called AC, CRI-II, CHOLINDEX, and METS-IR—all indicators of metabolic health. These improvements suggest that brown rice bran may help protect heart and metabolic health beyond just controlling hunger. The reduction in depression scores was also substantial, with effect sizes suggesting meaningful improvements in mood and mental health.

Previous research has shown that people with metabolic syndrome often have abnormal hunger hormones and struggle with depression, but these issues haven’t received much attention in treatment. This study is among the first to specifically examine whether brown rice bran can address both the physical and mental health aspects of metabolic syndrome. The findings align with what we know about fiber-rich foods helping with blood sugar control, but the mood improvements are a newer and interesting finding that adds to the existing research.

The study has several important limitations. First, it’s small—only 43 people participated, so results might not apply to everyone. Second, there was no placebo group (a group that thought they were eating brown rice bran but weren’t), so we can’t be sure if some improvements came from people’s expectations rather than the actual food. Third, the study was open-label, meaning both participants and researchers knew who was eating brown rice bran, which could influence results. Finally, the study lasted only 8 weeks, so we don’t know if benefits continue long-term or if people can stick with it.

The Bottom Line

Based on this research, brown rice bran powder may be worth trying if you have metabolic syndrome and struggle with hunger or mood, but consider it as part of a broader healthy lifestyle rather than a standalone solution. The evidence is moderate—promising but not conclusive. Start with 15 grams daily (about 3 teaspoons) mixed into foods or drinks. Give it at least 4-8 weeks to notice changes. Always discuss with your doctor before starting, especially if you take medications for blood sugar or mood.

This research is most relevant for adults with metabolic syndrome who want to manage hunger and improve mood naturally. It may also interest people with prediabetes or those trying to prevent heart disease. However, if you have a severe eating disorder, certain digestive conditions, or are pregnant, talk to your doctor first. This isn’t a replacement for medical treatment of depression—if you have significant depression, work with a mental health professional.

You might notice improvements in hunger and fullness within 1-2 weeks, but mood and metabolic improvements typically take 4-8 weeks to become noticeable. Some people may see benefits sooner, while others take longer. Consistency matters—daily intake is important for seeing results.

Want to Apply This Research?

  • Track daily brown rice bran intake (grams consumed) and rate hunger levels on a 1-10 scale before and 2 hours after meals. Also log mood using a simple 1-10 happiness scale each evening.
  • Set a daily reminder to consume 15 grams of brown rice bran powder. Mix it into oatmeal, yogurt, smoothies, or soups. Log each time you consume it and note how hungry you feel at meals.
  • Weekly check-ins: average your hunger scores, mood scores, and fullness ratings. Compare week-to-week trends over 8 weeks. If using the app with a health provider, share monthly summaries showing changes in appetite control and mood. Consider taking body measurements and weight monthly to track overall metabolic changes.

This research is promising but preliminary. Brown rice bran powder is not a substitute for medical treatment of metabolic syndrome, depression, or any other health condition. If you have metabolic syndrome, depression, or other health concerns, work with your healthcare provider before making dietary changes. This study was small and had limitations, so results may not apply to everyone. If you’re taking medications for blood sugar, mood, or heart health, consult your doctor before adding brown rice bran to your diet, as it may interact with certain medications. Pregnant or breastfeeding women should consult their healthcare provider before use.