We’ve all heard various warnings about microwaves. One common belief is that microwaving food depletes its nutrients. Because of this, some individuals might avoid microwavable meals, but is this belief accurate? According to Science Focus, while some nutrient loss occurs during any cooking method, microwaves don’t reduce nutrients more than stovetops do. In fact, microwaving can retain essential vitamins similarly to steaming. Does this apply to microwavable rice as well?
There are thousands of rice varieties, each offering unique benefits. Brown rice, for example, is high in fiber, magnesium, and B vitamins, whereas white rice provides folate (via Kendall Reagan Nutrition Center). Additionally, rice carbohydrates are excellent for keeping us satiated and energized.
However, preparing rice can sometimes be time-consuming. Instant rice is a convenient solution, but does it still offer the same health benefits?
Look for this on the product labels of microwavable rice
Brown rice provides a good source of whole grains, essential for heart health and abundant in vitamins and antioxidants (via Spoon University). The Whole Grains Council identifies the best products for us, so check for their mark on product labels next time you’re shopping. For microwavable rice products approved by the Whole Grains Council, these options are as healthy as regular rice, including those from Minute Rice, Signature Select, and Riceland Foods Inc., among others.
Registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics, Caroline West Passerrello, informs Eat This, Not That! that the nutritional difference between instant and slow-cooked brown rice is minimal, stating, “While instant brown rice is slightly pre-cooked and then dehydrated (leading to some nutrient loss), the difference is negligible.” However, Passerrello warns of hidden additives in flavored rice, noting, “Flavored instant rice might contain higher sodium or even sugar levels in some cases.”
So, when you’re in a hurry, don’t worry about microwavable rice. Stick with brands approved by the Whole Grains Council, and you’ll have a delicious, whole grain-rich meal addition.
