Is rice good for you?
Rice is the primary food source for more than half the world’s population and grown in more than 100 countries.
Affordable and easy to prepare, rice is a major source of carbohydrate, protein and other nutrients for billions of people around the world.
There are more than 110,000 cultivated varieties of rice, but after processing, rice is generally categorised as either white or brown. Over 90% of the rice produced in Australia is medium or short-grain rice varieties, most of which are exported.
The more popular varieties consumed in Australia include low GI white rice, basmati, jasmine, arborio, brown and coloured rice varieties such as black, red and wild rice.
Brown, or wholegrain rice is produced by removing the inedible outer hull, leaving the germ, bran and endosperm intact. Depending on the colour of the outer layer, wholegrain rice can be classified as black, purple or red for example.
White rice is produced through milling to remove the nutrient rich germ and bran layers to leave a white starch centre, which is then polished.
What’s important to remember is that white, brown, red or wild rice varieties can all be enjoyed as part of a balanced meal and contribute to a healthy diet.
What type of rice is best for me?
Brown or wholegrain rice varieties contain higher levels of protein, fat, dietary fibre, minerals and vitamins than milled white rice. Brown or wholegrain rice also contains greater amounts of phytochemicals, which have antioxidant properties that can reduce inflammation.
Milled short-grain white rice also has a higher glycaemic index (GI), as the carbohydrates in the rice are broken down quickly during digestion. If you are seeking a more sustained energy release, opt for brown or wholegrain rice varieties.
Enjoy the taste of white rice? Although the processing of white rice results in lower nutrient levels than brown or wholegrain rice varieties, white rice still contains protein, vitamins, minerals and is low in salt.
There are lower GI alternatives like basmati or Australian bred low GI white rice you can try or cooking and cooling your rice before reheating can increase the resistant starch in rice, which can reduce the glycaemic response too.
What’s important to remember is that white, brown, red or wild rice varieties can all be enjoyed as part of a balanced meal and contribute to a healthy diet.
What does this mean in practice? Add a couple of servings of colourful vegetables and your choice of protein to your favourite rice and enjoy!
related reads
The perks of a well-stocked pantry
Do you often find yourself staring vacantly into the pantry and struggling to decide on something to eat? Here are 5 reasons to keep it well-stocked.
What are sometimes foods and drinks?
Sometimes foods typically contain high levels of saturated fats, sugars, salt and/or alcohol. Here's how to cut back and make healthier swaps.
Nutrition Australia is Australia’s leading nutrition non-profit organisation, providing information, education and business-to-business (B2B) consultation and advisory services to help Australians achieve optimal health through good nutrition.
Reviewed by the healthylife Advisory Board March 2022
Related reads
Wholegrains vs. refined grains: What’s the difference?
Grain foods are not the enemy, but the types of grain foods we choose to eat are important.
Bread is back on the menu, so let’s make it work for you
Missing bread but worried it's bad for you? Here’s how some bread may actually help your health.
What is low GI eating... and how to do it
Get the low-down on low-GI eating, including why eating a low GI diet is healthier for you and how to do it.
How to build a healthy shopping list
Discover expert tips on how to build a healthy shopping list. From the best supermarket aisles to shop, to wholesome foods to support your wellbeing.
How to spot added sugar
Some foods have naturally occurring sugars and some have added sugars. But are they similar? Let's take a look.
What are the health benefits of legumes?
Ever wondered what legumes are and whether you've eaten them or not? Legumes are a staple in many cuisines and dishes across the world, and come with a number of health benefits.
A guide to a low FODMAP stir-fry
Stir-fry is an easy and healthy food option. This step-by-step guide shows how to create low FODMAP stir-fries. Low FODMAP ingredients only. Learn more.
How many servings of grains do you really need?
Discover the power of grains for a balanced diet. Learn about whole grains, serving sizes, and gluten-free options.
Natural Sweeteners vs Artificial Sweeteners
Some people may opt for sweeteners because they are aiming to reduce their sugar intake. But how can we determine which may be the better option? Or should sweeteners be avoided?
Are you eating enough fibre? Most Aussies aren’t – and it matters
Low fibre intake is common in Australia. Discover easy ways to increase fibre in your diet for better gut health and overall wellbeing.
This article is for informational purposes only and does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice. If you have any concerns or questions about your health you should consult with a health professional.