White or brown rice, basmati or Thai… There are many types of rice on the shelves of our supermarkets and it is sometimes difficult to find your way around. How to choose the right rice and choose the best product for your health? Here are the answers from Alexandra Murcier, dietitian-nutritionist.
An easy-to-prepare food, rice is widely consumed by the French: in 2021, the Ministry of Agriculture estimates that each inhabitant consumes 6 kg per year, mainly white rice and very little brown rice. What is the best rice for health? Here are the tips from Alexandra Murcier, dietitian-nutritionist.
Favor brown rice over white rice
If you spontaneously choose white rice when you go shopping, that's a mistake. “Like all starchy foods, it is preferable to choose your whole or semi-whole rice, because it will be richer in fiber”. It will indeed have better health benefits. “Whole rice will increase less blood sugarit will allow better satiety and less weight gain..
Another important point: preferably choose organic. “Like all whole products, it is better to choose organic rice, because as the rice husk is preserved, you are exposed to more pesticides if it is not organic.our expert jousts.
Whole grain rice richer in nutrients
Brown rice is also richer in nutrients, notably B vitamins, phosphorus and magnesium, than refined white rice. The only negative point on the board is its conservation.
“Brown rice does not keep very long because it goes rancid more easily, so it is better to keep it in a cool, dry place and consume it relatively quickly” further advises Alexandra Murcier.
Between white rice and brown rice, there is no debate, brown rice is better for your health. If you prefer white rice, Alexandra Murcier recommends basmati rice as an alternative. “Basmati rice is also interesting because it has a lower glycemic index than classic white rice (but remains higher than that of whole grain rice).”
What rices should you avoid?
Finally, we asked our expert about rice to avoid, on the contrary. There are two for her:
- Sushi rice: “Sushi rice should be avoided because as it is vinegared it has a much higher glycemic index than white rice. It is not recommended and has no nutritional benefit” ;
- Minute rices: these rices, which cook very quickly, are very processed and are less nutritious than classic white rice. “They should therefore be avoided as much as possible because they are in reality a very processed food” concludes the dietitian-nutritionist.
