Is Fried Rice Healthy? How to cook delicious fried rice?

Is fried rice healthy or fattening? It’s the most frequently asked question. No double is a colorful and tasty dish for Asians but is it a fat bomb or healthy? Again stuck, no worries! Nothing is worse when used correctly.

So you can also consume fried rice but eat plenty of protein and control the fats, which manages to taste great. How? You need to learn some worst ingredients that make fried rice unhealthy or some best ingredients that make it healthy.

Well, we will tell how to cook a delicious friend rice in a Brown Rice Cooker you just read the article till the end.

What is fried rice?

The rice is prepared by frying in oil, mixing with sauces, and with some chopped veggies or meat. Traditionally they are cooked with so much oil to give maximum crispness. Fried rice is the most frequently sold street food in Asia, and its popularity also travels to the west. The dish is prepared with eggs, seafood, meat, vegetables, and spices.

Healthy ingredients in fried rice:

Fried rice contains chopped veggies and eggs, providing the right source of vitamins, minerals, proteins, and carbs. The Fried rice made using brown rice with little to no oil is extremely healthy and helps lose weight.

Brown rice is an excellent fiber source that helps you fill up a little faster so you can control portions. According to various research, 124 calories of cooking oil is enough to eat daily. The lowest quantity of salt, 460 mg, is enough to consume daily. So Keep your fried rice healthy with a minimum amount of salt and oil.

Fattening ingredients in fried rice:

Preferring white rice over brown rice is the worst thing. White friend rice contains more calories and fewer fibers. Plus, using so much oil to make rice crispier is also the worst thing for making rice fattening.

Using too much sodium for better taste will cause heart-related problems. Moreover, using different sauces like soy sauce, oyster sauce, chilly sauce, mustard sauce, black sauce, and white sauce make your fried rice calories shoot up quickly.

Apart from them, monosodium glutamate, known as MSG, is added to fried rice to make its taste better. While an additive will make everything taste better but comes at a cost.

Mostly Asian bodies are sensitive to MSG, which can increase your weight and cause obesity as it contains ample sodium levels.

How to make fried rice healthy:

Following our easy culinary tips might help you get better outcomes while making fried rice. When frying the rice, try to use as little oil as possible. You must choose coconut oil for frying, which has 862 calories per 100 grams, rather than olive or vegetable oil, which has 884 calories per 100 grams.

In addition, instead of whole eggs, use chicken, fish, sausage, pig, or any other lean meat. For healthy weight reduction, cook your fried rice with protein rather than carbohydrates.

Brown fried rice is rich in vitamins, minerals, antioxidants, nutritious fiber, protein, excellent fats, and carbohydrates.

Choose to limit your rice consumption. Eat healthy fried rice with less oil twice a week to lose weight.

Consider the fat and salt quantity:

According to Food and Drug Administration (FDA), the normal range of sodium intake is 50g-480g, while the fat intake is less than 3 g. So using salt, fats, proteins, and rice will make your fried rice dish violate the rules of dietary standards.

So the research conducted by USDA demonstrated that 1 cup of rice contains 462 mg of sodium. When a restaurant is serving 4 cups of fried rice, it means one serving will contain 1,848 mg of sodium, which is alarming for health.

A study conducted by American Heart Association (AHA) found that a high salt diet can contribute to chronic heart disease, heart attack, stroke, and high blood pressure. Perhaps the  Association also indicated that consuming 1500mg of salt daily is normal. This implies you must limit your fat and salt intake while eating one plate of fried rice.

How to cook fried rice for weight loss?

Brown rice may be a fantastic substitute for white rice in dishes like fried rice. It is a fantastic substitute for plain, white rice in dishes since it contains fiber, antioxidants, vitamins, and minerals.

Furthermore, vegetable-based fried rice makes it healthier rather than fattier. The ratio of veggies in rice gives you all essential fibers with healthy carbohydrates.

A spoon of butter, less salt, and oil are added to make the fried rice another healthy alternative for dieters. Perhaps the healthiest choice for non-vegetarians is vegetarian fried rice.

Best fried rice recipe:

We will tell you the healthy supper recipe of vegetable fried rice. The recipe will prepare in less than 20 minutes and made with leftover brown rice mixed with some basic veggies.

Ingredients for the recipe:

  • Half cup frozen peas
  • A cup of corn
  • Small chopped carrots
  • Garlic
  • Boiled brown rice
  • Sesame oil
  • Oyster sauce
  • Soya sauce
  • Eggs

How to prepare:

  • Make a smooth paste out of the garlic and ginger to begin your preparation. Then you have to fry ginger and garlic paste for two minutes once the butter has melted.
  • Then add all the sliced veggies, including the corn, carrots, peas, and a spoonful of sesame oil.
  • Cook the veggies for 5 minutes or until thoroughly soft. Add all of the sauces, including the oyster and soy sauce, after that.
  • Take a cracked egg to a bowl and whisk it well.
  • In the last, add rice and mix it with the whisked egg and vegies,  fry for two minutes. Mix the dish so that the rice and whisk egg combine well, then cover the pan with a lid.
  • Put the rice on the stream for 5 minutes which makes the rice mushy and delicious-looking.

The dish is loaded with vitamins, carbohydrates, and protein. The recipe will aid you in weight loss and taste satisfaction.

Brown rice VS White rice. Which one is best for weight loss:

Whole grain, unrefined brown rice is enriched with fiber, vitamins, and minerals. On the other hand, white rice has processed rice that contains less fiber, minerals, and vitamins. While some nutrients are lost during refining, white rice is very soft and has a better flavor than brown rice.

University of Air Okinawa research and studies demonstrated that brown rice has significant benefits over white rice.

But in terms of weight loss replacing white rice with brown will make little to no difference. Because rice contains the same calories, only calories matter while losing weight. Besides the calorie difference, brown rice has more nutritional value and health benefits.

Brown rice does not taste better, so you don’t want to eat it more while dieting, but it can fulfill your nutritional demand. White rice diet is easy to eat as it is soft and delicious, so you can eat it more while dieting. Therefore it’s better to consume brown rice when on a diet


Why do we consider fried rice unhealthy?

According to various research shows, fried rice contains some bacteria, including Bacillus cereus, which can produce toxins while cooking or heating. Moreover, the main element of street fried rice is white rice which does not contain enough fibers. Adding typical sauces like soy sauce, chili sauce, oil, and tons of spices with sodium could cause you to gain weight.

Is fried rice healthy?

The rice prepared with brown rice has 215 calories and 3.5 grams of fiber, which is considered the healthiest.

Why should we avoid white fried rice?

The white rice contains 462 calories with 16 g of fats. Apart from it contain high-glycemic carb that is bad for health.

Is fried rice bad for you while dieting?

In general, eating fried white rice won’t help you lose weight. Instead, it’s a type of rice that is loaded with calories. However, if you’re eating a dish that resembles our recipe, it has fewer calories and fat. Plus, serving a good quantity of satisfying fiber will encourage you to eat less throughout the day.

Is homemade fried rice not good for your health?

Homemade fried rice is prepared with carbs, fats, and proteins. If you control the oil and sodium in the rice, it could be your best weight loss partner.

is chicken fried rice healthy

There’s no right or wrong answer to this question, as it depends on how you make your chicken fried rice. Generally, though, chicken fried rice is a healthy dish because it’s made with rice, chicken, and vegetables.

Is shrimp fried rice healthy

Yes, shrimp fried rice can be a healthy dish. The key is to use healthy ingredients, such as brown rice, shrimp, and vegetables. You can also use a light oil, such as olive oil, to fry the rice.

Is vegetable fried rice healthy

Yes, vegetable fried rice can be a healthy dish. To make it healthier, use less oil or choose a healthier cooking oil, such as olive oil. You can also use brown rice instead of white rice.

Is egg fried rice healthy

Yes, egg fried rice can be a healthy dish. Rice is a complex carbohydrate and is a good source of fiber. Eggs are a good source of protein and contain many essential vitamins and minerals. Soy sauce is high in sodium, so use


Is fried rice healthy or fattening is no longer a debate. We have mentioned that rice can be weight gain and weight loss-friendly depending on your choice.

If you use rice excessively, various calories will be added to your body with every plate. But simple adjustments can make it healthy.

Healthy fried rice is full of nutrients and contains fewer calories when cooked rightly. Pack your brown fried rice with some veggies, less sodium, and a minimal quantity of salt.

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