In the evening, the temptation is great to throw a ready-made rice dish in the microwave. However, according to dietitian Claire Trommenschlager, the observation is clear: most of these products are nutritionally poor and “ultra-processed”.
In addition to promoting spikes in blood sugar levels due to overcooking, these dishes are seriously lacking in essential nutrients. “They contain almost only carbohydrates, little protein and no vegetables. recalls the expert, consulted by
True Medical. So should we ban this type of product from our diet? Not necessarily.
Steamed rice in a bag: the good student in the cupboard
Good news for those in a hurry: pre-cooked rice performs much better than prepared pasta. Often simply steamed, it keeps a short list of ingredients, close to “homemade”. “Steamed pre-cooked rice is no problem. In terms of ingredients, they are almost all prepared without additives. On the other hand, there is always a little added fat. explains our expert.
This is why vigilance is still required regarding the quantities of hidden lipids. Claire Trommenschlager advises watching the label.
“These products contain 5 g of fat per 100 g. For a 200 g sachet, we therefore already have the equivalent of a spoonful of oil. I would advise staying below 5 g and not adding more at the same time.”
The method for transforming a sachet into a balanced meal
A packet of rice alone is not a complete meal. To avoid cravings and maximize vitamin intake, it is imperative to add other foods around the starch. The trick? Use raw products that do not require any additional cooking.
“To balance the meal you can add crunchy vegetables: cherry tomatoes, carrots, cucumbers, radishes… You need to add a good portion of vegetables, at least half a plate.” recommends our dietitian.
When it comes to muscles and satiety, don’t forget protein. “You also need to add a source of protein, whether meat, fish, eggs, or possibly legumes.”
Skyr and fresh fruit: the end-of-meal jokers
If your main dish lacks nutritional punch, dessert can serve as a catch-up session. It’s an effective strategy to complement a meal eaten at the corner of a desk.
“You can always complete your meal with a skyr for dessert or cottage cheese, avoiding adding sugar since you already have a dish that is rich in carbohydrates. You can also eat fresh fruit to provide fiber, vitamins and minerals which are somewhat lacking in this type of dish”
she concludes.