Easy to prepare, inexpensive and full, rice has become a staple in French kitchens. But at a time when health and nutrition are at the heart of concerns, a question often comes back: what rice is the best for health? In 2021, each Frenchman consumed on average 6 kg of rice, mostly white, according to the Ministry of Agriculture. However, the benefits of rice vary enormously depending on its nature and treatment.
Why is full rice better for health?
Alexandra Murcier first insists on a crucial point: white rice is a refined starchy, whose envelope and germ has been removed. Result : “It is much less rich in fiber, and increases blood sugar more quickly“Conversely, complete rice retains its natural envelopes, which gives it better nutritional qualities.
“”Full rice will less increase blood sugar, it will allow better satiety and less weight gain“Explains the nutritionist.
Another advantage of full rice: it is richer in B vitamins, magnesium and phosphorus, essential nutrients often absent from refined versions. A downside however: its conservation. “”Full rice does not keep very long because it rancid more easily. It is better to keep it in a cool and dry place, and consume it quickly“.
Another expert’s recommendation: Choosing it organic, because “As the rice envelope is preserved, we are exposed to more pesticides if it is not organic“.
What type of white rice to choose if you don’t like the complete?
Some consumers, out of taste or habit, prefer to stay on white rice. Alexandra Murcier then advises an alternative: Basmati rice.
“”Basmati rice is also interesting because it has a glycemic index lower than classic white rice, but which remains higher than that of full rice“She says.
This type of rice therefore allows a compromise between pleasant texture and more moderate glycemic index. Its natural fragrance also makes it easier to adopt on a daily basis than certain complete varieties with a more pronounced taste.
The two types of rice to avoid absolutely
Not all rice are equal, and some are to be avoided, according to Alexandra Murcier. Two in particular are a nutritional problem:
- Sushi rice: “As it is vinegar, it has a much higher glycemic index than white rice. He has no nutritional interest“;
- Minute rice: very practical to cook, but very processed. “”They are therefore to be avoided as much as possible because it is actually a very transformed food“Concludes the dietician.