Is rice good for you?

Rice is a major food staple for more than half of the world’s population – but is it healthy? It depends on who you ask, and the type of rice you’re consuming.

Brown rice is considered a wholegrain as it contains all three parts of the grain: the bran, germ and endosperm, while white rice has had the bran and germ removed, leaving only the starchy part. White rice has a higher glycaemic index than brown, meaning that your body converts it into sugar more quickly.

This can be advantageous for certain groups, such as athletes, who might need easy access to energy sources, or those with digestive issues who might find white rice easier to break down. However, for the majority of us, and especially those with conditions such as type 2 diabetes, brown rice is generally a better option. It’s higher in fibre and has a wider variety of naturally occurring vitamins, minerals and antioxidants.

While rice can be enjoyed as part of a balanced diet, try to mix up your carbohydrate sources by including potatoes, pasta and other grains, rather than relying solely on rice.

For healthy recipe inspiration, go to bbcgoodfood.com/healthyrice-recipes.