{"id":7296,"date":"2023-01-17T09:06:31","date_gmt":"2023-01-17T09:06:31","guid":{"rendered":"https:\/\/www.tilda.com\/?p=13831"},"modified":"2023-01-17T12:41:53","modified_gmt":"2023-01-17T12:41:53","slug":"is-rice-healthy-heres-everything-you-need-to-know","status":"publish","type":"post","link":"https:\/\/www.tilda.com\/en-ie\/blog\/health-dietary\/is-rice-healthy-heres-everything-you-need-to-know\/","title":{"rendered":"IS RICE HEALTHY? HERE\u2019S EVERYTHING YOU NEED TO KNOW"},"content":{"rendered":"
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With the New Year, the circle of diet trends and weight-watching hyper fixations starts anew. All of us are a little bit naughty around the festive holidays, after all. But one question crops up time and time again: Is rice healthy? That\u2019s an answer with multiple parts, but none of them bad.<\/p>\n

From creating delicious dinner dishes to beefing up your breakfasts, let\u2019s dive into the wonderful world of rice and why it should always be a staple in your pantry.<\/p>\n

Rice and its many types<\/b><\/h3>\n

Rice is a starchy grain which grows on grassy plants, most commonly in irrigated rice paddies, and forms a staple component for a large percentage of the world\u2019s 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 across the board.<\/p>\n

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\u2019t list out the lot, fun as that would be, here are some of the most common you\u2019re bound to recognise.<\/p>\n

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Arborio rice<\/strong><\/h3>\n

If you\u2019re ever cooked a risotto, odds are you\u2019ve used arborio (or carnaroli) rice. Its slow release of starch is what makes risotto so deliciously smooth and creamy.<\/p>\n

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Basmati rice<\/strong><\/h3>\n

Served alongside your favourite curries, basmati is a long grain rice that can be used in a variety of ways. It\u2019s lightly nutty and aromatic in flavour, and excellent for pilafs and biryanis.<\/p>\n

Explore our biryanis recipes here.<\/a><\/p>\n

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Black rice<\/strong><\/h3>\n

Sometimes called \u2018forbidden rice\u2019, black rice is almost always whole grain. It has an earthy, nutty flavour, is a good source of iron and protein, and takes around an hour to cook (but it\u2019s worth the wait).<\/p>\n

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Brown rice<\/strong><\/h3>\n

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 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.<\/p>\n

Check out our guide to cooking brown rice.<\/a><\/p>\n

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Japanese rice<\/strong><\/h3>\n

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\u2019s perfect for serving alongside your main meal, making onigiri (rice balls), and in your favourite sushi dishes.<\/p>\n

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White rice<\/strong><\/h3>\n

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.<\/p>\n

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Wild rice<\/strong><\/h3>\n

Unlike its namesake, wild rice is actually a type of marsh grass seed and grows mostly in parts of North America and Canada. It contains fibre, 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<\/a>)<\/em><\/p>\n

Want to learn more about about the different types of rice? Take a look at our rice guide Here<\/a>.<\/p>\n\n <\/div>\n <\/div>\n<\/section>\n\n\n

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Fact or fiction: Brown rice is healthier than white<\/b><\/h3>\n

The important thing to note here is that both brown and white rice are the same grain \u2013 the big difference is how they\u2019re processed. Because the germ and bran are removed, white rice\u00a0 valuable nutrients, like antioxidants, B vitamins, minerals, fats, and fibre, unless they\u2019re reintroduced later on.\u00a0<\/span><\/p>\n

\"\"<\/p>\n

When it comes to deciding which to include in your diet, however, you\u2019ll 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\u00a0 will serve you best. (Source <\/span>medicalnewstoday.com\/articles\/319797)<\/a><\/p>\n\n <\/div>\n \n \n <\/div>\n<\/section>\n\n

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How is rice processed?<\/b><\/h3>\n

Once rice has been grown, harvested and dried for as long as needed, it\u2019s time to process. First comes hulling, which in itself can be multiple stages long, to remove the inedible hull. At this point you have brown rice.<\/span><\/p>\n

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.<\/span><\/p>\n

And, finally, grains are checked to ensure you\u2019re getting the very best on the table. From paddy to plate, we pride ourselves on the quality and standards of our rice.<\/span><\/p>\n

(Sources hindustanggroup.net\/modern-rice-milling-proces<\/a> \/ madehow.com\/Volume-5\/Rice.html<\/a> \/ theforkedspoon.com\/types-of-rice.com<\/a>)<\/p>\n

5 key health benefits of rice<\/b><\/h3>\n
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  1. White rice digests easily<\/span> \u2013 many people prefer to stick to white rice as it\u2019s low in fat and fibre, meaning it\u2019s less likely to cause any gastrointestinal issues.<\/span><\/li>\n
  2. Enjoy a burst of energy<\/span> \u2013 as an easy source of carbohydrate, white rice is the ideal food for replenishing gylcogen and refuelling after exercise.<\/span><\/li>\n
  3. It\u2019s naturally gluten-free<\/span> \u2013 for people with coeliac disease, rice and rice flour is an excellent alternative to wheat-based foods.<\/span><\/li>\n
  4. Cholesterol<\/span> – Brown rice contains more fibre than white rice. Studies suggest a higher fibre diet can contribute to lowering cholesterol.<\/span><\/li>\n
  5. From your head to your toes<\/span> \u2013 rice contains magnesium which is essential for the overall health of your bones, muscles and nerves.<\/span><\/span><\/li>\n<\/ol>\n

    (Sources ncbi.nlm.nih.gov\/pmc\/articles\/PMC5794245<\/a> \/ verywellfit.com\/foods-that-are-easy-to-digest<\/a> \/\u00a0verywellfit.com\/rice-nutrition-facts-calories-and-health-benefits<\/a>)<\/p>\n

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    Rice vs pasta: Which is healthier?<\/b><\/h3>\n

    \"\"<\/p>\n

    When thinking about whether rice or pasta is the healthiest alternative, ask yourself another question: \u201cWhy do I need to know?\u201d. Like many things, the answer will depend entirely on what you need in your diet. If you\u2019re looking for more fibre and protein, pasta is a must-have. Low gluten and low calorie, then rice is the winner. (Source <\/span>vegfaqs.com\/rice-vs-pasta\/#Rice_vs_Pasta_Which_is_Healthier<\/a>)<\/p>\n

    Is it okay to eat rice every day?<\/b><\/h3>\n

    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 \u201cyes\u201d or \u201cno\u201d, but rather \u201cit depends\u201d. It depends on what type of rice you eat, how much of it you eat, and your overall health and lifestyle.<\/span><\/p>\n

    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 grains like quinoa, buckwheat, and couscous, and celebrate it as part of a delicious, varied diet.<\/span><\/p>\n

     <\/p>\n\n <\/div>\n <\/div>\n<\/section>","protected":false},"excerpt":{"rendered":"

    The basics and the not-so-basics of eating it as part of a balanced diet.<\/p>\n","protected":false},"author":3,"featured_media":7300,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"editor_notices":[],"footnotes":""},"categories":[41],"tags":[],"class_list":["post-7296","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-dietary"],"acf":[],"yoast_head":"\nIS RICE HEALTHY? 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