Yes. You can eat fried rice during pregnancy. But make sure you prepare it with the utmost attention and care. Hygiene and nutritional facts are essential to consider before consuming. Avoid artificial colours, taste enhancers, and more oil in your food.
This blog will give you in-depth information about eating fried rice during pregnancy that helps you to fill your food plate with healthy nutrients rather than chemicals.
Nutritional Benefits of Fried Rice
Nutrition is a crucial factor when considering the intake of food. Before consuming any food, try to calculate the nutrition you get from your one plate. When it comes to fried rice, everyone thought of doubting themselves whether to have it or not. You can have your lovely food packed with more nutrients than harmful ingredients. The nutritional benefits of having your version of fried rice are as follows:
Carbohydrates for Energy
The components used in fried rice might affect its calorie and nutritional worth. Depending on their preferences, some individuals may add chicken, prawns, eggs, or other ingredients, while others could prefer it with just veggies. Rice, the main component, is a great source of carbs that give the body energy. Together with the calories, these carbs provide a necessary energy supply and have the potential to reduce blood pressure.
Inclusion of Vegetables and Proteins
Non-vegetarians always love to have chicken fried as it contains an excellent source of protein. Adding colourful vegetables suppresses the appetites of veggie-fried rice lovers. You can choose various vegetables such as carrots, cabbage, beans, spring onions, green peas, or any other which you like.
Safety Considerations
Fried rice combines mixed vegetables and provides around 215 calories per serving, meeting a significant energy need. However, it may not suit those with high blood pressure or obesity due to its calorie content. Healthier versions can be made with simple adjustments to fit dietary needs.
Proper Cooking Techniques
- Use only two tablespoons of oil to keep the dish low in fat and avoid oiliness.
- Saute or lightly boil vegetables to retain nutrients and reduce added fats.
- Starchy potatoes should be avoided. Try to add high-protein veggies like spinach, peas, or beans.
- Due to its fiber-rich property, brown rice is a good alternative to basmati rice that supports digestion, keeps you full longer, and is a suitable option for diabetics due to its lower glycemic index.
- To create a healthy, balanced meal, focus on healthier ingredients.
Avoiding High Sodium and Unhealthy Fats
The approximate nutritional value of one bowl of fried rice is as follows:
| Nutrition | Value |
|---|---|
|
Carbohydrates
|
39.7g |
|
Cholesterol
|
46.5mg
|
|
Sodium
|
380.9mg |
|
Calories
|
Ranges from 215 to 260 |
|
Protein
|
5.8g |
|
Fat
|
8.4g |
From the above chart, we came to know that the levels of sodium and fat are comparatively high for a cup of fried rice. To balance this, try to add a small quantity of salt to the ingredients while boiling. Avoid using high-fat ingredients that cause health issues for you.
Potential Risks
Apart from minor health issues related to having fried rice regularly in your meal plan, it can also have adverse effects on developing serious health problems, as discussed below.
Arsenic Content in Rice
Naturally occurring in the environment, arsenic is a poisonous material that can be either organic or inorganic. Since rice absorbs inorganic arsenic from water, soil, and cooking water, it is more hazardous and frequently found in rice and rice-based goods.
Although there is some naturally occurring arsenic, pollution is a major contributor to elevated levels. The millions of people who depend on rice as a staple food are concerned about this contamination, particularly small children who may be at risk if a significant portion of their diet consists of rice-based items.
Exposure to PFAS ('Forever Chemicals')
PFAS, sometimes referred to as “forever chemicals,” have been connected to increased risks of cancer and thyroid disorders, among other illnesses. A study found that individuals who consume white rice, eggs, red meat, seafood, and coffee tend to have elevated PFAS levels. So, pregnant women are advised to avoid these risks while caring for a baby in their womb. It may affect their baby also.
Guidelines for Pregnant Women
Don’t be afraid of reading the above topics; experts advise that pregnant women should be very careful about eating food as it is their source of energy for developing the baby in their womb. Some alternatives are always recommended for the betterment of pregnant women as follows:
Adding Nutritional Variety to Your Meals
- Start your day with a healthy breakfast option made of whole grains like oatmeal or millet.
- Avoid eating chips try to include air-popped popcorn or whole-grain crackers in your snack list.
- Avoid using noodles that are made of all-purpose flour, and instead use whole-grain noodles.
- Add cooked barley or other whole grains to all of your meals or snacks.
- Make veggie and vinaigrette side salads with leftover whole grains.
- In baking, use whole-grain flour such as rye, spelt, triticale, teff, or whole wheat in place of some of the flour.
Conclusion
In conclusion, nothing is harmful unless we take more than the required quantity. Try to incorporate more nutritional and healthy ingredients in your meal plan to avoid health issues.
FAQs
Yes. It is safe to consume fried rice during pregnancy. Foods that you can prepare at home with less oil or artificial ingredients may not be harmful to you.
As it contains more veggies or meat, it is packed with more nutrients that you need for a whole day. Try to consume regular quantities to avoid health issues.
