Rice is one of the staples in every Indian kitchen. It is consumed with pulses, curries, and different types of vegetables. Most people eat white rice as it is conveniently available and pocket-friendly. However, if eaten in excessive quantities, white rice can not only impact your weight loss goals, but may also affect your health. Speaking with the OnlyMyHealth team, Shweta Gupta, Unit Head-Dietetics, Fortis Hospital, Shalimar Bagh, discusses the best and the healthiest way to consume white rice.
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Nutrition Fact
According to the US Department of Agriculture (USDA), one cup of cooked white rice contains just over 200 calories, about 4g of protein, 44g of carbohydrates, and less than one gram of fibre. However, that does not mean that it does not possess any nutrients. In fact, it is rich in magnesium, phosphorus, manganese, selenium, iron, folic acid, thiamin, and niacin, as per an article published in the Journal of Nutritional Science and Vitaminology.
When compared with whole wheat flour, another Indian diet staple, there is not much difference. “Therapeutically, 19g of rice has carbohydrates equal to 22 g of whole wheat flour, and 19g of rice gives 65 Kcal and 22g of whole wheat flour gives 75 kcal,” she says.
Alternatives Of White Rice
According to Gupta, a lot of alternatives like brown rice, red rice, and black rice are available in the market, said to be healthier alternatives of rice. However, she warns against the high prices of these products, which can be “heavy on the pocket”. Many can’t afford them, neither are they easy to the palate, nor easy to cook, she added.
So, the best alternative to white rice can be white rice but unpolished once, says Gupta. When consumed in the appropriate portions, along with more pulses, legumes, vegetables, curd, etc., it can be consumed by one and all (even the diabetics), she adds.
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The Right Way To Eat White Rice To Reap Maximum Benefits
Rice is widely popular in India, especially in the North East and South, says Gupta. However, according to her, it is the quality and the quantity of rice that makes the difference.
She says, “Mainly people prefer eating white polished rice, meaning the husk and outer layer of the grain is peeled to make the rice appealing and tasty. The rice consumed in the eastern and the southern part of India is better in quality, and is often consumed with a lot of pulses or vegetables, thus not making it the villain.”
Can Diabetics Eat White Rice?
Eating excess carbs, such as white rice, can lead to a spike in blood sugar levels and raise insulin levels. A study published by Diabetes Care found that excess white rice consumption was linked to an increased risk of high blood sugar. Another study published in the Indian Journal of Medical Research (IJMR) found that excess consumption of carbohydrates can prove harmful for diabetics and is linked to both the susceptibility to Type 2 diabetes and poor control of the condition.
However, this does not mean diabetics cannot consume white rice at all. According to Gupta, including high-quality, unpolished rice to one’s diet and following portion control can help even diabetics enjoy white rice. In addition, exercise, regular blood sugar screening, proper stress management, and improved sleep can cut down the risk.