17 January 2023
The basics and the not-so-basics of eating it as part of a balanced diet.
Rice is a staple food in many cultures around the world and is a wonderful base for many delicious dishes. From creating scrumptious dinners and unique side dishes to beefing up your breakfasts, this versatile food is one that so many people enjoy. But there’s one question that crops up time and time again; is rice healthy? It’s an answer with multiple parts, but none of them are bad.
Let’s delve into the wonderful world of rice and why it should always be a staple in your kitchen.
Rice is a starchy grain that grows on grassy plants, most commonly in irrigated rice paddies, and forms a staple component for a large percentage of the world’s population. Once processed, it can be boiled, ground into flour, fried, and can be eaten either by itself or made into a wonderful variety of dishes.
There are over 40,000 varieties of rice worldwide, though they can all be set into three main categories: long grain, medium grain and short grain. While we won’t list out
If you’ve ever cooked a risotto, odds are you’ve used arborio (or carnaroli) rice. Its slow release of starch is what makes risotto so deliciously smooth and creamy.
Explore our risotto recipes here.
Served alongside your favourite curries, basmati is a long-grain rice that can be used in a variety of ways. Known for its fluffy texture and its lightly nutty and aromatic flavour, basmati rice is excellent for pilafs and biryanis.
Explore our biryanis recipes here.
Sometimes called ‘forbidden rice’, black rice is almost always whole grain. It has an earthy, nutty flavour and is a good source of antioxidants as well as iron and protein. Although it takes around an hour to cook, it’s worth the wait.
Considered a whole grain (and can also be named wholegrain), brown rice is only processed to remove the inedible hull, keeping the bran and germ intact. Because of this, it retains more of its nutrients such as fibre which is why it is often chosen over white rice by athletes and health-conscious eaters. It also means it has a shorter shelf life overall and can generally take longer to cook.
Check out our guide to cooking brown rice.
Sometimes marketed as sushi rice or sticky rice, Japanese rice grains are short, plump and stick together because of how much moisture they retain once cooked. It’s perfect for serving alongside your main meal, making onigiri (rice balls) and in your favourite sushi dishes.
White rice is a classic, reliable grain which works perfectly across the board. The main difference between white and brown rice is that, in this case, the husk, germ and bran have been removed, and the grain has been polished.
Unlike its name, wild rice is actually not a rice but rather a type of marsh grass seed and grows mostly in parts of North America and Canada. It contains fibre and complete proteins, is full of antioxidants and has a chewy outer texture with a soft grain.
(Source healthline.com/nutrition/wild-rice-nutrition-review#protein-and-fiber)
Want to learn more about the different types of rice? Take a look at our rice guide.
Brown rice generally gets the “healthy” crown due to its higher fibre content and retention of nutrients, however, all rice varieties can be part of a balanced diet.
The important thing to note here is that both brown and white rice are the same grain – the big difference is how they’re processed. Because the germ and bran are removed, white rice valuable nutrients, like antioxidants, B vitamins, minerals, fats, and fibre, unless they’re reintroduced later on.
When it comes to deciding which to include in your diet, however, you’ll need to consider a few factors, including your own health. If you have certain medical conditions, like kidney disease or diabetes, or need to adjust a high or low fibre diet, you should research which carbohydrate will serve you best. (Source medicalnewstoday.com/articles/319797)
Once rice has been grown, harvested and dried for as long as needed, it’s time to process. First comes hulling, this is a vital step in the process as it removes the inedible hull; this in itself can be multiple stages long. At this point, you have brown rice.
From here, to extend shelf life, brown rice can be pearled which removes the bran layer. Once the bran has been rubbed away, the grains are cooled and polished to give it more of a shine.
And, finally, grains are checked to ensure you’re getting the very best on the table. From paddy to plate, we pride ourselves on the quality and standards of every grain.
(Sources hindustanggroup.net/modern-rice-milling-process / madehow.com/Volume-5/Rice.html / theforkedspoon.com/types-of-rice.com)
(Sources ncbi.nlm.nih.gov/pmc/articles/PMC5794245 / verywellfit.com/foods-that-are-easy-to-digest / verywellfit.com/rice-nutrition-facts-calories-and-health-benefits)
When thinking about whether rice or pasta is the healthiest alternative, ask yourself another question: “Why do I need to know?”. Like many things, the answer will depend entirely on what you need in your diet. If you’re looking for more fibre and protein, pasta is a must-have. Low gluten and low calorie, then rice is the winner.
(Source vegfaqs.com/rice-vs-pasta/#Rice_vs_Pasta_Which_is_Healthier)
Similar to when comparing pasta and rice, couscous and rice have similar considerations. Whole-wheat couscous is generally higher in fibre than white rice and some couscous varieties retain nutrients similar to brown rice. For example, brown rice has a higher fibre content. When choosing between couscous and brown rice, consider your needs – couscous cooks faster but might have similar calories to white rice, while brown rice is higher in fibre but takes longer to cook.
As a staple across the globe, you may often wonder whether eating rice every day is a good or bad thing. The answer is neither “yes” nor “no”, but rather “it depends”. It depends on what type of rice you eat, how much of it you eat and your overall health and lifestyle.
To avoid getting into too much detail, the best answer we can give is to embrace variety. Enjoy rice a few times a week, but break meals up with other grains like quinoa, buckwheat and couscous, and celebrate it as part of a delicious, varied diet.
There are endless healthy rice recipes! There are many options to explore and try for yourself and if you don’t know where to start, why not try: