Grabbing a microwave rice pack to add to your meal? Our dietitian compares the fibre in popular products.
Rice is an affordable and convenient grain, but with so many varieties available, choosing the healthiest option can be tricky. Some rice packs offer more fibre and better nutrition than others, and it’s worth knowing what to look for in the rice aisle.
WHY FIBRE?
Fibre is a powerhouse nutrient that keeps our heart and digestive system healthy, and protects against chronic disease like type 2 diabetes and some cancers. Many of us fall short of the recommended daily intake of fibre (25g for women and 30g for men), but adding a serving of rice can help. Look for rice mixes with at least 2g of fibre per serve, and ideally more than 4g per serve.
WATCH FOR SODIUM
Watch out for flavourings that can spike sodium levels. High sodium intake can raise blood pressure and affect heart health, so choose options with less than 120mg sodium per 100g.
BUILD A BALANCED BOWL
Rice offers a versatile base for a healthy meal. For a balanced and satisfying lunch, add lean protein like shredded chicken, a can of tuna or some tofu. Add fresh vegies, chopped nuts and a drizzle of olive oil, and you have yourself a quick, easy and well-rounded meal packed with fibre, protein and healthy fats which will keep you fuller for longer.
What to look for on the label:
➜ Whole grains as the first ingredient
➜ >2g fibre per 100g
➜ < 120mg sodium per 100g
➜ ‘Very high in fibre’ or ‘Good source of fibre’
Related content:
www.healthyfood.com
