The answer to how to eat healthily is knowing which food is not so good for your body. Eating healthily is all about making informed choices. Once you are aware, you’ll automatically be more conscious of what you put in your body.
Do you know what counts as processed food? You might have heard from many nutrition experts and trainers that processed food is not healthy.
Then what is healthy? How about rice? You may have rice in your daily diet or order rice when you eat out. Then is rice a processed food?
Find out rice benefits, rice recipes, processed food to avoid and a step-by-step guide to being healthy today with food!
Table of Contents
Is rice considered processed food?
Rice is a staple food in many cultures and can be a healthy part of a balanced diet. Brown rice is a whole grain and contains more fibre than white rice, which has been stripped of its bran and germ.
If you are wondering whether rice is a processed food, the answer depends on what kind of rice you are talking about. There are different types of rice that undergo different levels of processing, which can affect their nutritional value and health benefits.
What is processed food?
According to the NHS, processed food is any food that has been altered in some way during preparation. This can include freezing, canning, cooking, drying, or adding ingredients such as salt, sugar, or fat. Some processing methods can help preserve food, make it safer to eat, or improve its taste and texture. However, some processed foods may contain high levels of salt, sugar, or fat, which can be harmful to your health if consumed in excess.
What are the different types of rice?
Rice is one of the most widely consumed staple foods in the world. It comes from the seeds of a grass plant called Oryza sativa. There are many varieties of rice that differ in size, shape, color, flavor, and cooking properties. Some of the most common types of rice are:
- White rice: This is the most refined type of rice, as it has been milled to remove the bran, germ, and husk. These parts contain most of the fiber, vitamins, minerals, and antioxidants in rice. White rice is easy to cook and digest, but it has less nutritional value than less-processed rice. It also has a high glycemic index (GI), which means it can raise your blood sugar levels quickly after eating.
- Brown rice: This is a whole grain type of rice, as it only has the husk removed. It retains the bran and germ, which provide more fiber, vitamins, minerals, and antioxidants than white rice. Brown rice has a nutty flavor and a chewy texture. It takes longer to cook and digest than white rice, but it has a lower GI, which means it can keep your blood sugar levels stable for longer.
- Red rice: This is another whole-grain type of rice that has a reddish-brown color due to the presence of anthocyanins, a type of antioxidant that may have anti-inflammatory and anti-cancer effects. Red rice also has more fibre, vitamins, minerals, and antioxidants than white rice. It has a nutty and earthy flavor and a firm texture. It takes longer to cook and digest than white rice, but it has a lower GI as well.
- Black rice: This is also known as forbidden rice or purple rice. It is a whole grain type of rice that has a dark purple or black color due to the presence of anthocyanins as well. Black rice has the highest amount of antioxidants among all types of rice. It also has more fiber, vitamins, minerals, and protein than white rice. It has a sweet and nutty flavor and a sticky texture. It takes longer to cook and digest than white rice, but it has a lower GI too.
Why eating rice is good for your health?
Rice is not only a delicious and versatile food but also a healthy one. Here are some reasons why eating rice is good for your health:
- Rice provides energy: Rice is rich in carbohydrates, which are the main source of energy for your body and brain. Carbohydrates help you stay alert, focused, and productive throughout the day.
- Rice supports digestion: Rice is easy to digest and can help prevent or relieve constipation,
diarrhoea, and bloating. Rice also contains resistant starch, which feeds the beneficial bacteria in your gut and promotes digestive health. - Rice prevents anaemia: Rice is a good source of iron, which is essential for the production of red blood cells and the transport of oxygen in your body. Iron deficiency can cause anaemia, which is a condition characterized by fatigue, weakness, and pale skin.
- Eating rice can help prevent or treat anaemia, especially if you combine it with foods that enhance iron absorption, such as vitamin C-rich fruits or vegetables.
- Rice protects your heart: Rice is low in fat and sodium, which can help lower your blood pressure and cholesterol levels and reduce your risk of heart disease and stroke. Rice also contains magnesium, which is a mineral that helps regulate your heartbeat and blood pressure.
- Rice boosts your immunity: Rice is a good source of zinc, which is a mineral that supports your immune system and helps fight off infections and diseases. Zinc also helps heal wounds and maintain your sense of taste and smell.
3 easy recipes using rice as the main ingredient
If you are looking for some easy and tasty recipes using rice as the main ingredient,
here are some ideas for you:
- Fried rice: This is a classic dish that you can make with leftover rice and any vegetables or meat you have in your fridge. Simply heat some oil in a large skillet over high heat and add some chopped onion, garlic, ginger, and carrot. Stir-fry for a few minutes until soft, then add some cooked chicken, pork, shrimp, or tofu. Stir-fry for another few minutes until heated through, then add some cooked rice, soy sauce, sesame oil, and salt and pepper to taste. Stir-fry until everything is well combined and the rice is slightly crispy. You can also add some scrambled eggs, green peas, corn, or pineapple for extra flavor and texture.
- Rice pudding: This is a creamy and comforting dessert that you can make with cooked rice and milk. Simply combine some cooked rice, milk, sugar, vanilla extract, and a pinch of salt in a saucepan over medium heat. Bring to a boil, then reduce the heat and simmer, stirring occasionally, until thickened, about 15 to 20 minutes. You can also add some raisins, nuts, cinnamon, or nutmeg for extra flavor. Enjoy it warm or cold, topped with some whipped cream or fresh fruit.
- Rice salad: This is a refreshing and nutritious salad that you can make with cooked rice and fresh vegetables. Simply toss some cooked rice, chopped cucumber, tomato, bell pepper, onion, parsley, and feta cheese in a large bowl. Drizzle with some olive oil, lemon juice, salt, and pepper to taste. You can also add some olives, capers, or tuna for extra flavor and protein. Enjoy it as a side dish or a main course.
Is rice a processed food? The verdict
Based on the definition of processed food by the NHS, white rice is processed food because it has been milled to remove most of its nutritional components. However, this does not mean that white rice is unhealthy or should be avoided altogether. White rice can still be part of a balanced diet if eaten in moderation and combined with other nutritious foods such as vegetables or meat.
On the other hand, brown rice, red rice, and black rice are less processed foods because they only have the husk removed. They have more nutritional value and health benefits than white rice because they contain more fibre, vitamins, minerals, antioxidants, and protein. They also have lower GI values than white rice because they release glucose more slowly into your bloodstream.
Therefore, if you want to eat more whole grains and less processed foods in your diet, you may want to choose brown rice, red rice, or black rice over white rice whenever possible.
Why eating processed food is not good for your health?
While not all processed foods are bad for you, some of them can have negative effects on your health if you eat them too often or in large amounts. Here are some reasons why eating processed food is not good for your health:
- Processed food can cause weight gain: Processed food tends to be high in calories, fat, sugar, and salt, which can make you overeat and gain weight. Processed food also lacks fiber, which can help you feel full and prevent overeating. Weight gain can increase your risk of obesity, diabetes, heart disease, and some cancers.
- Processed food can increase inflammation: Processed food contains artificial additives,
preservatives, and chemicals that can trigger inflammation in your body. Inflammation is a natural response to injury or infection, but chronic inflammation can damage your cells and tissues and cause various diseases such as arthritis, asthma, and Alzheimer’s disease. - Processed food can impair your mood: Processed food can affect your mood and mental health by altering your brain chemistry and hormones.
- Processed food can cause spikes and crashes in your blood sugar levels, which can make you feel irritable, anxious, or depressed.
- Processed food can also deplete your levels of serotonin, which is a neurotransmitter that regulates your mood, sleep, and appetite.
- Low serotonin levels can lead to depression, insomnia, and cravings for more processed food.
Examples of processed food
Some examples of processed food that you may want to limit or avoid in your diet are:
- breakfast cereals
- cheese
- tinned vegetables
- bread
- savoury snacks, such as crisps, sausage rolls, pies, and pasties
- meat products, such as bacon, sausage, ham, salami and paté
- microwave meals or ready meals
- cakes and biscuits
- drinks, such as milk or soft drinks
The balance of processed and healthy food
How can you maintain a good balance between eating healthily and giving yourself little pleasure in comfort food (most of them are unfortunately processed food) once in a while?
To maintain a good balance of eating healthily and indulging in comfort food once in a while, it’s important to make sure you’re getting enough nutrients from whole foods like fruits, vegetables, whole grains, lean proteins, and healthy fats. When you do indulge in comfort food, try to choose healthier options or make your own versions at home using fresh ingredients.
For example, you could make baked sweet potato fries instead of regular fries or homemade pizza with whole wheat crust and fresh toppings.
Remember that eating healthily is not about being perfect all the time. It’s about making small changes to your diet that you can stick with over the long term. By educating yourself on food choices and their benefits, you’ll be better equipped to make informed decisions about what you put in your body.
A step-by-step guide to eating healthily today
Step 1. Be aware of your daily diet
Take note of what you eat every day and observe how you feel. This is the first step to understanding how the current diet affects your body.
Step 2. Try to limit processed food in your diet
If your daily diet consists of many processed foods, you can slowly change the diet. For instance, you can limit the amount of processed food intake. Instead of having 2 cups of Coke daily, start with 1 cup daily.
Step 3. Observe the positive change in your mood
What we eat per day affects our energy level. Sometimes, it can affect our moods as well. So having a close look at how you feel after limiting processed food in your diet is the way to convince your body that the change is necessary.
Step 4. Be consistent and maintain the new diet
It may be hard to stay consistent in staying away from processed food. The more you are firm with saying no to any snacks, the closer you are to building a healthy eater’s identity.
Step 5. Have fun and embrace any challenge
Don’t take the change too seriously, and soon you’ll notice that eating healthily is fun. Once you have fun, you’ll want to do it as your new eating habit.
Step 6. Incorporate daily exercise
In addition to eating right, working out regularly brings great benefits. Moving your body in the way you prefer helps to regulate your mood to ensure the quality of all-day activities. Even a light exercise such as meditation is beneficial as well.
I hope you find this article helpful! Let me know which processed food you will begin to eliminate from your daily diet!
Is rice a processed food? Conclusion
Rice is a healthy and versatile food that can provide you with energy, fiber, vitamins, minerals, antioxidants, and protein. However, not all types of rice are equally nutritious. White rice is a processed food that has been stripped of most of its nutritional components. Brown rice, red rice, and black rice are less processed foods that have more nutritional value and health benefits than white rice.
