We’ve recently asked dietitians to share the healthiest kinds of eggs, bread, pasta, and cheese we can eat.

This week, we asked Melissa Jaeger, a registered dietitian at MyFitnessPal, to weigh in on another staple: rice.

“Rice can absolutely be part of a balanced diet. It’s a versatile foundation food to build a meal around,” she told us.

“Varieties like white rice, brown rice, and wild rice all contain valuable nutrients including protein, fibre, phosphorus, and potassium.”

I grew up hearing that wholemeal rice is far better than white rice.

But surgeon and author Dr Karan Rajan disputed that in a previous TikTok video, sharing that while the brown kind might be marginally better, “The nutritional gap between both of these isn’t that huge.”

Speaking to HuffPost UK, Jaeger seemed to agree that rice variety might not matter as much as you think.

“The most important factor is what’s affordable, available, or culturally relevant to you,” she said.

“Comparing a cup of cooked white and brown rice, they’re relatively similar in nutritional value.”

But, she added, “White rice is slightly lower in fibre and nutrients like potassium and phosphorus. Wild rice is worth exploring if you’re looking for fewer calories and more protein and fibre than its counterparts.”

“Rice is one component of a meal, so pairing it with nutrient-dense vegetables and a lean protein source goes a long way,” Jaeger told us.

“Try cooking rice in bone broth instead of water for an easy protein boost. It’s also worth being mindful of what you add after cooking. Think sauces and fats. These can quickly contribute additional sodium and free sugars.

“Simple swaps like herbs, spices, lemon juice, or vinegar add plenty of flavour without contributing unnecessary sodium or free sugars.”