Rice gets a bad rap.

Carbs. Blood sugar. White versus brown. Basmati versus jasmine. Parboiled — whatever does that mean?

Rice has been feeding humans for thousands of years, yet it has somehow become one of the most misunderstood foods on the plate.

I first wrote about rice back in 2004. Twenty-two years on, we understand much more about how rice is grown, processed, cooked, and digested — and some of the advice I wrote back then deserves an update.

So let’s get back to basics: what actually happens to rice between the paddy and your plate, and does the type of rice you choose really matter?

First things first: rice is not just rice

Rice has been a staple food for thousands of years and remains one of the world’s most important food crops. But not all rice is nutritionally equal. The key difference is not whether the rice is basmati, jasmine or another variety — it is how much of the grain has been removed during processing.

Once the inedible outer hull has been removed, the rice grain contains the bran, aleurone layer, germ and starchy endosperm at its centre.

To produce brown rice, the hull is removed while the bran and germ remain largely intact. To produce white rice, the bran and germ are removed through milling and polishing, leaving predominantly the starchy endosperm.

And this matters nutritionally.

The bran and germ contain fibre, essential fatty acids, vitamins, minerals and a range of plant compounds. Milling therefore reduces some of the naturally occurring nutrients and fibre in the grain. White rice is not “bad” food — but compared with wholegrain brown rice, it is more refined and generally provides less fibre and micronutrient density.

There is also an interesting middle ground: parboiled or converted rice.

Parboiling involves soaking, heating or steaming and drying the rice before it is milled. During this process, some nutrients from the outer layers move into the starchy centre of the grain. As a result, parboiled rice can retain more of certain B vitamins and minerals than conventional white rice.

It is a useful reminder that processing isn’t always as simple as good versus bad.

So, what about basmati?

Basmati is not a separate species of rice. It is a distinct aromatic long-grain variety, traditionally associated with the Indian subcontinent. It is available as both brown and white rice, depending on how much of the grain has been milled.

Its characteristic fragrance comes largely from a naturally occurring aromatic compound called 2-acetyl-1-pyrroline, which is also found in some other fragrant rice varieties.

From a nutritional perspective, however, brown basmati and white basmati should be thought of in much the same way as other brown and white rice. The fact that a rice is basmati does not automatically make it more nutritious. The degree of processing is the more important consideration.

One interesting feature of basmati is its generally lower glycaemic response compared with some other types of white rice, although this varies according to the variety, processing, cooking method and what else is eaten with the meal.

And that last point is important.

Rice doesn’t get eaten in isolation.

The overall meal — including protein, vegetables, legumes, fats and fibre — influences how quickly carbohydrates are digested and absorbed.

Brown or white?

For everyday eating, I favour wholegrain brown rice when it suits the meal and your digestion. Because the bran and germ remain intact, brown rice generally provides more fibre and micronutrients than its white counterpart.

But there is no need to turn this into a food rule.

Some people find wholegrain rice less comfortable to digest, particularly in large quantities, while white rice can be perfectly useful. It is often well tolerated and easy to digest, and may be appropriate when someone needs simpler, lower-fibre foods.

The bigger picture is what matters: portion size, cooking method, what you eat alongside the rice, and the overall quality of the meal.

Try pairing rice with plenty of vegetables, legumes or another source of protein, healthy fats and plenty of herbs and spices. This creates a more balanced meal and can moderate the overall glycaemic impact.

Does cooling rice make it healthier?

Here’s where things get interesting.

When cooked rice is cooled, some of its starch undergoes structural changes and becomes resistant starch. Resistant starch is not digested in the same way as ordinary starch and can reach the large intestine, where some of it is fermented by gut bacteria.

Research suggests that cooking, cooling and then reheating starchy foods such as rice can alter their starch structure and may reduce the post-meal glucose response. However, the effect varies according to the type of rice, cooking method, cooling conditions and the overall meal.

So don’t imagine that putting a bowl of white rice in the fridge magically transforms it into a health food.

But it is a fascinating example of how food preparation can influence nutrition.

And, importantly, cooked rice needs to be cooled and refrigerated promptly and handled safely because Bacillus cereus can grow in improperly stored cooked rice.

A practical tip

When buying rice, look beyond the word basmati and check the processing.

Brown basmati: wholegrain, with the bran and germ retained.
White basmati: milled and polished, with most of the bran and germ removed.
Parboiled basmati: heat-treated before milling, with some nutrients retained within the grain.

If you enjoy brown rice, choose minimally processed wholegrain varieties and store them carefully. Because the bran and germ contain more natural oils, brown rice has a shorter shelf life than white rice and is best kept in a cool, dry place — or refrigerated for longer storage.

And perhaps the most important point of all:

There is no single “best” rice for everyone.

Choose the rice you enjoy, prepare it well, and build the meal around it with plenty of plants, protein, herbs, spices and good-quality fats.

Don’t fear rice. Understand it.

That’s a much more useful approach to eating for life.

Types of rice at a glance

_{* Wild rice isn’t actually rice. It is the seed of an aquatic grass native to North America, but it is commonly cooked and eaten like rice.}

One important distinction

Variety and processing are two different things. Basmati, jasmine, Japanese and Chinese rice describe varieties or culinary traditions; brown and white describe how much of the grain has been removed during processing. Black and red rice are naturally pigmented varieties, while parboiled describes a processing method.

What about sushi rice?

Japanese sushi rice is usually a short- or medium-grain rice chosen for its ability to become sticky enough to hold together. The rice itself isn’t necessarily sweet, but once cooked it is traditionally seasoned with rice vinegar, sugar and salt to create the characteristic balance of sweet, sour and salty flavours.

That added sugar is worth knowing about — particularly if you’re eating sushi regularly or choosing sushi from a sushi train, where portions can add up surprisingly quickly. A piece of sushi may look small, but a meal can contain quite a substantial amount of rice, along with the sugar used in the seasoning.

This doesn’t make sushi “unhealthy”. Far from it. Sushi can be a beautifully balanced meal, particularly when it includes fish, tofu, sea vegetables and plenty of vegetables. But it’s another reminder that the way we prepare a food matters just as much as the food itself.

If you’re watching your overall sugar or carbohydrate intake, sashimi, nigiri with less rice, seaweed-based dishes and sushi rolls with plenty of vegetables and protein can be useful choices. And don’t forget the wasabi and pickled ginger — they’re there for flavour, too, not just decoration.

Chef’s tip: If you’re making sushi rice at home, you can reduce the added sugar considerably without losing the essential character of the dish. Good-quality rice vinegar, a little salt and proper seasoning can do much of the heavy lifting.

So, which rice should you choose?

There isn’t one perfect rice — and that’s really the point.

Choose brown rice when you want more fibre and the wholegrain benefits of the intact grain. Choose white rice when you prefer its texture, it suits the dish or you find it easier to digest. Basmati can be a lovely choice when you want fragrant, long-grain rice, while parboiled rice offers another option with some nutritional advantages from its processing.

And don’t forget that the meal matters more than the rice alone. Pair rice with vegetables, legumes or quality protein, healthy fats, herbs and spices, and you have a very different nutritional proposition from a bowl of rice eaten by itself.

Even sushi offers a good lesson: the rice may be perfectly wholesome, but the seasoning, portion, fillings and what you eat alongside it all contribute to the final meal.

So, rather than asking “Is rice good or bad?”, perhaps the better questions are:

What type of rice am I eating? How has it been processed? How much am I having? And what am I eating with it?

That’s the way I prefer to think about food — less fear, more understanding.

After all, rice isn’t the problem.

It’s simply rice. What we do with it is where the story gets interesting.

Rice cooking guide

My secret weapon

Once the liquid has been absorbed, let your rice rest. My little secret is to place a clean tea towel over the saucepan before putting the lid on. The towel catches excess steam and moisture, leaving you with beautifully light, fluffy grains rather than wet, sticky rice.

Don’t skip the resting time — it makes all the difference.

My go-to rice bowl

When my tummy is feeling off — whether it’s a runny tummy, nausea or just general malaise — I go back to a simple bowl of soft, fluffy white rice.

I keep it gentle: well-cooked rice, a little salt if needed, and a few tender leaves or herbs for freshness. As my appetite returns, I might add a little plain protein or gently cooked vegetables.

It’s not a cure, but it is simple, comforting and easy to digest when your body is asking for something gentle.

And of course, if diarrhoea or vomiting is involved, hydration and replacing electrolytes are the priority.

My final word on rice

After all these years of cooking rice, my best advice is simple: learn to cook it on the stovetop.

A rice cooker is convenient, but learning how to cook rice properly in a saucepan gives you much more control over the variety, texture, water ratio and cooking time — and it is a useful skill every cook should have.

My favourite method is simple: rinse the rice, use the appropriate water ratio, bring it to the boil, cover and cook gently, then let it rest before fluffing. That final resting time is the secret to beautifully light, separate grains.

And don’t be afraid of rice.

Brown, white, basmati, jasmine, Japanese, black, red, parboiled or even wild rice — each has its place. The trick is understanding what you’re buying, how it has been processed, how to cook it and what you put alongside it.

Food doesn’t need to be complicated to be nourishing.

Learn the basics. Cook it well. Eat it with pleasure.

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