Can’t resist white rice? These are the healthiest varieties

If your rice steamer is permanently in use, it may be time to look at your consumption. Photo / 123RF

The average Briton eats 5.6kg of white rice a year. But how much and which type should you eat to ensure you don’t pile on the pounds?

Apart from being a staple food for over half the world’s population, we’re also rice fans in the UK, with 80% of the population buying it – predominantly white rice. According to the Rice Association, the amount eaten per person per week has grown by 530% since the 1970s, with 88% of UK households buying rice. And with the rise in popularity of Thai, Indian, Japanese and Chinese cuisine, the average Briton consumes around 5.6kg of rice per year.

However, if your rice steamer is permanently in use, it may be time to look at your consumption – and the type you’re consuming.

“In general, white rice is a refined grain, meaning that the outer bran and germ have been removed during processing, leaving mostly the starchy endosperm. This process strips away many nutrients, such as fibre, vitamins and minerals,” says Nichola Ludlam-Raine, a specialist registered dietitian and the author of How Not To Eat Ultra-Processed.

Portion size

The problem with rice is we tend to eat far too much of it in one sitting. For most adults, a portion of 70-80g of uncooked rice (around 180-200g once cooked) is appropriate for a meal. “This is roughly the size of a fist,” says Ludlam-Raine – far smaller than a portion from your average takeaway.

Our activity level plays a key role in determining how much we need. “For sedentary individuals, a portion around 60-75g (uncooked) may be sufficient, while those who are more physically active might need 100-120g (uncooked) or more to meet their energy demands,” says Ludlam-Raine.

A nutritional therapist says she wouldn’t recommend eating white rice more than once a week. Photo / 123RF

Nutritional values of rice

“Around 80-90% of white rice is starch, which turns into molecules of sugar when digested, adversely impacting our blood sugar levels,” explains Natalie Burrows, a registered nutritional therapist. Keeping blood glucose levels within a healthy range can reduce the risk of diabetes and heart disease.

“From a health point of view, I wouldn’t recommend eating white rice more than once a week,” notes Burrows. “We need 30g of fibre a day and most white rice contains under 1g of it per 100g”. Eating plenty of fibre is associated with lower risk of heart disease, stroke, type-two diabetes and bowel cancer. On the whole, white rice contains very low levels of protein, minerals and vitamins – it doesn’t have enormous value nutritionally.

If you’re going to eat white rice, go for the long-grain variety, which tends to have a lower glycaemic index than short-grain varieties. Some, such as basmati, have a higher amylose content which slows down the digestion and release of sugars into the bloodstream. “What’s more, longer grains are less sticky and take longer to digest, further moderating the glucose response,” says Ludlam-Raine.

How to cook it

“Soaking rice before cooking can reduce the cooking time and may also help lower levels of arsenic, a naturally occurring contaminant found in some types of rice,” Ludlam-Raine advises. High intake of arsenic is associated with an increased risk of cancer, heart disease and type-two diabetes.

While both cooking methods are healthy, there are some subtle differences between steaming and boiling rice. “When you boil rice, some water-soluble nutrients, such as B vitamins and certain minerals, can leach out into the cooking water if it’s discarded. With steaming, less water is used, so there’s slightly less nutrient loss,” says Ludlam-Raine. “Rice cookers typically use a mix of steaming and boiling, depending on the model, and they often preserve nutrients well,” she adds. Pair rice with beans, lentils, or tofu to boost its nutritional profile and create a more balanced meal.

Which white rice is healthiest?

Basmati rice causes a slower, more gradual increase in blood sugar. Photo / 123RF

Basmati rice

Per 100g basmati rice: 154 calories, 32.6g carbohydrates, 3.6g protein. Based on Tesco Basmati Rice.

Rating

4/5 stars.

Review

“Basmati rice has a lower glycaemic index (50-58) than other white rice, meaning it causes a slower, more gradual increase in blood sugar,” says Ludlam Raine. “But while it contains a decent amount of protein, its low fibre means it’s not the best choice,” Burrows adds.

Jasmine rice

Per 100g: 349 calories, 77.6g carbohydrates, 7.9g protein. Based on Sainsbury’s Jasmine Rice.

Rating

3/5 stars.

Review

“This contains an impressive 7.9g of protein, but jasmine rice is high in carbs and will have a bad impact on your blood sugar levels,” says Burrows. “It has a high glycaemic index (68-80), which can lead to quicker blood sugar spikes,” says Ludlam-Raine.

Sushi rice

Per 100g sushi rice: 116 calories, 25.8g carbohydrates, 0.5g fat, 0.6g fibre, 2.5g protein. Based on Waitrose Cooks’ Ingredients Sushi Rice.

Rating

2/5 stars.

Review

“The problem with sushi as a dish is that it’s mainly rice. Protein and vegetables are needed to slow down the impact of the carbs in the rice on your blood sugar levels, and there’s very little in many sushi dishes,” says Burrows.

Arborio rice is often used for risotto. Photo / 123RF

Arborio rice

Per 100g arborio rice: 350 calories, 78.5g carbohydrates, 0.6g fat, 0.6g fibre, 7.3g protein. Based on Waitrose Arborio Risotto Rice.

Rating

3/5 stars.

Review

“Like jasmine rice, while this has high protein, it’s also high in carbohydrates, so it’s not a good choice. And as it’s used for risotto, a dish mainly made up of rice, a plate of it will impact negatively on your blood sugar levels,” says Burrows.

Microwave rice

Per 100g: 142 calories, 29g carbohydrates, 3.1g protein. Based on Ben’s Original Basmati Rice.

Rating

2/5 stars.

Review

“Microwaving rice in a plastic container increases your exposure to harmful plastics,” says Burrows. People are consuming three to four milligrams of plastic for every 100 grams of rice they eat, with the number jumping to 13mg per serve for instant rice, according to University of Queensland research.

Long-grain rice

Per 100g long-grain rice: 156 calories, 34.7g carbohydrates, 3g protein. Based on Waitrose Essential Long Grain Rice Easy Cook.

Rating

3.5/5 stars.

Review

“This is standard white rice with minimal fibre and moderate glycaemic impact. It’s fine in moderation but lacks many nutritional benefits,” says Ludlam-Raine.

Thai sticky rice

Per 100g Thai sticky rice: 97 calories, 22.1g carbohydrates, 0.5g fat, 0.5g fibre, 2g protein. Based on Waitrose Thai Sticky Rice.

Rating

2.5/5 stars.

Review

“Thai sticky rice has a high glycaemic index, meaning it’s absorbed quickly and can cause blood sugar spikes. It’s best consumed in small amounts,” says Ludlam-Raine. “What’s more, this has low to no fibre and just 2g of protein,” says Burrows.