With so much contrasting information about nutrition popping up each day, it’s difficult to know what is and isn’t good for us. One minute the Avocado is a Super food and the next it’s a sin. To combat the confusion, our experts has gone back to basics to explain the elements that make up our food and their effects on the body.

While plenty of fat diets will praise low or no-carb intake, carbohydrates are the most important fuel for exercising muscles and a crucial part of a healthy, balanced diet. Rice is a great example of a complex carbohydrate that keeps us fuller for longer and provides a steady source of energy.


To maintain a healthy diet, fat should make up the smallest percentage of your nutrients. Low in fat and cholesterol, rice can play an important role in your diet. Brown rice contains more monounsaturated fat (the good kind) than white rice, though both are low in saturates.

The eight essential amino acids contained in protein provide the necessary building blocks for developing and repairing muscles. Whilst often classified as a carbohydrate, rice is one of the highest quality protein sources available.

Gluten can cause digestive difficulties for those with an intolerance to gluten, as well as babies, the elderly and the unwell. Rice is one of the few cereals and grains that is free from gluten, making it the go-to for Gluten Free diets.

The many benefits of fibre include providing protection against diseases of the large intestine, bowel and colon cancer and coronary heart diseases. More commonly associated with fruit, vegetables and grains such as wheat, Rice is actually contains a high percentage of insoluble fibre.

The Glycemic Index (or GI) refers to how an ingredient affects your blood sugar levels. Low to Medium GI ingredients result in better maintenance of blood sugar levels, which helps suppress appetite. The lower average insulin levels produced also allow more fat to be burned as a source of fuel making Low to Medium GI ingredients like Pure Basmati suitable for those with Diabetes.

The Food Standards Agency recommends consuming no more than 6g of salt per day as part of a balanced diet. Fine Rice Pure Basmati contains between 5% and 18.3% of your recommended daily allowance.