Daily Mail

BAD, GOOD, BEST

How to get the most out of your food choices. This week: Rice

- Food · Health · Health Tips · Comfort Food · Lifestyle · Eggs · Healthy Living · Fast Food · Healthy Food · Cooking

BAD: Spe­cial fried rice. The fat used to fry spe­cial fried rice means a 200g serv­ing sup­plies around 340 calo­ries. But takeaway por­tions are typ­i­cally 300g, with more than 500 calo­ries. In­gre­di­ents such as soy sauce can mean there is half your daily limit of salt per por­tion. Spe­cial fried rice may be higher in pro­tein and fi­bre thanks to veg­eta­bles and egg.

GOOD: Steamed bas­mati. Even the white type con­tains more car­bo­hy­drate, known as amy­lose, than other rices. This does not gela­tinise dur­ing cook­ing and re­sults in fluffy grains. Steamed bas­mati also has a lower glycemic in­dex (GI), so it re­leases its sugar more slowly, mak­ing you feel sat­is­fied for longer. Lower GI di­ets cut the risk of di­a­betes over time.

BEST: Brown rice. It has three times more gut-healthy fi­bre than white, with 10 per cent of the daily rec­om­mended in­take in a 200g cooked por­tion. Eat­ing it cold in a salad is ben­e­fi­cial, as starch in rice re­sists di­ges­tion, which low­ers the amount of avail­able calo­ries. Re­sis­tant starch feeds good bac­te­ria in the gut.

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