The store cupboard ingredient that’s secretly really good for you
The chances are you've probably got at least two half-finished packets of rice in your cupboard right now. It's the affordable, quick-cooking carb that forms the base of some of the nation's favourite meals.
But is it any good for you?
To mark the start of National Rice Week (9-15 September 2024) we asked the experts to give us the lowdown on the health benefits of rice, and some tips on how to cook, store and reheat it safely.
Meet the expert: Jo Woodhurst is a BANT certified nutritionist and Head of Nutrition at wellness brand Ancient + Brave.
First, let's drill down into some rice basics.
There are over 400 varieties of rice grown globally, with the majority of types falling under these three categories.
Short grain rice: this type of rice has small, plump grains that are often used in breakfast and dessert recipes, as well as sushi. Arborio rice, which is used to make risotto, also counts as a short grain rice.
Medium grain rice: a versatile type of rice, you can use medium grains like calrose and carnaroli in Mediterranean, Middle Eastern and Korean dishes.
Long grain: this is probably the type of rice most widely sold in UK supermarkets. It includes basmati rice, jasmine rice, and just plain old long grain rice itself. All of these have long slender kernels that retain their shape when cooked.
What are the health benefits of eating rice?
Rice contains a whole host of nutrients beneficial for our bodies. According to The Rice Association (the minds behind National Rice Week), rice is naturally gluten-free, low in fat and cholesterol and contains very little sodium. They say it also contains vitamin B, E and potassium.
Registered nutritionist Jo Woodhurst says that rice is also a source of dietary fibre. 'Rice, brown rice in particular, can be a great source of nutrients including fibre, which we all need to be focusing on more,' she says.
'It’s also a great source of carbohydrates and a small amount of protein, which is important for our energy, brain function and even sleep - especially for those leading an active life or with high energy needs,' advises Woodhurst.
Eating rice can even contribute to a happy, healthy gut. 'When white or brown rice is cooked and then cooled, it forms what is known as resistant starch. This type of carbohydrate is not fully digested in the small intestine, and instead, it passes into the large intestine where it acts as a prebiotic, providing food for beneficial gut bacteria,' says Woodhurst.
This can promote a healthy gut microbiome, which studies suggest can have a beneficial impact on everything from your immune response to your mental wellbeing.
Resistant starch also has a positive impact on the levels of sugar in your blood, says Woodhurst. 'Resistant starch also has a lower glycemic index compared to regular starch, which means it results in a slower and more gradual increase in blood sugar levels after eating,' she says.
There are other not-so-obvious benefits too, like the fact that rice is naturally gluten-free, low FODMAP and an affordable store cupboard staple.
'Crucially, it also has cultural and historical significance and is part of many traditional cuisines,' says Woodhurst. 'It’s important we don’t always look at the nutritional content of food to deem it "healthy" but how a food can also play a role in our lives and communities,' she says.
White rice vs brown rice - which type is healthiest?
Technically, according to research by The Rice Association, all rice starts off as brown rice.
White rice is just brown rice that's been milled, which involves the husk, bran and germ being removed from the rice.
Rice sold as brown rice has undergone minimal milling, which removes the husk but retains the bran layer.
Nutritionally, the main difference between white and brown rice is the fibre content. Brown rice counts as a 'whole grain' (which means it's actually one of your 30 plants a week, if that's your jam) and is naturally more rich in vitamins and minerals. These include B vitamins, iron, magnesium, vitamin E and antioxidants.
'Brown rice also has a lower glycemic index compared to white rice,' says Woodhurst. 'White rice tends to be quicker and easier to digest than brown rice, which in some cases can impact blood sugar levels,' she says.
However, white rice might be better for those who need to give their gut a bit of a rest, advises Woodhurst. '[The faster digestion time of white rice] can be utilised for those who need to give their digestion some down time as it is gentler on the gut,' she says.
There are some concerns spreading on social media around the arsenic content in brown rice, as well as so-called 'anti-nutrients' that Woodhurst says it's important to put into context.
'You can reduce arsenic levels in brown rice by rinsing the rice thoroughly before cooking and using a higher water-to-rice ratio whilst cooking,' she advises.
'Brown rice contains higher levels of anti-nutrients compared to white rice. These compounds, such as phytic acid, may interfere with the absorption of essential minerals, however this is not necessarily a concern for someone who has a balanced and varied diet,' says Woodhurst.
'Anti-nutrients are not inherently harmful and can be reduced through cooking and soaking rice beforehand,' she says.
'Having a variety of different rices (including brown, white, cooled, wild, black or even red rice) can be a great way to utilise a whole spectrum of nutrients, phytonutrients and fibres!'
Is rice safe to eat for everyone?
Pretty much, says Woodhurst.
Although there are a few groups of people who should take a beat before diving into a rice-heavy diet. 'Those focusing on blood sugar management, like people managing diabetes, may want to focus on brown rice rather than white and consider the portion size of rice in comparison to other ingredients on their plate,' she says.
'Add plenty of protein, fibre rich vegetables and healthy fats to balance the meal,' says Wooderson.
People with more sensitive digestive systems should also proceed with caution, she says. 'When increasing fibre in the diet the trick is to go low and slow. Gradually introduce fibre-rich foods to help your digestive system adjust,' advises Wooderson.
So, is rice healthy?
Despite social media claims that rice might not be very good for you, it's actually pretty healthy. As is the case with most foods, not listening to the social media rumours and thinking about the context in which it's eaten is important, says Wooderson.
'Rice has recently come under fire due to concerns over arsenic content, ‘anti-nutrients’ and potential effects on blood sugar levels, but all of this needs to be balanced with context, overall dietary patterns and how we prepare our foods,' she says.
In a nutshell: 'Rice is a staple food in many cultures all over the world and has been for millenia and can be part of a healthy diet,' according to Wooderson.
We'll take that.
3 rice recipes to try this week
Got leftovers? Here's how to deal with them safely
If you're a meal prep pro, you'll be no stranger to leftover rice. It can be tricky to work out how to do it properly, so the folks from National Rice Week have given us some tips on how to store and reheat rice safely.
'It’s safe to reheat rice as long as you are careful. Simply cool your rice down as quickly as possible and get it in the fridge within an hour, but don’t keep it longer than 24 hours. Reheat it thoroughly until it’s piping hot all the way through and never reheat it more than once.'
'You can safely freeze any leftover cooked rice to eat another time. Cool the rice quickly after cooking and freeze as soon as it is cold enough. Pack the rice into a container, seal and place into the freezer. It can be kept for up to one month.'
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