This staple food of Indian Cuisine has been one of the most controversial foods because of its starchy content and belief of being fattening . Let me correct you there, rice is NOT a bad thing, if taken in controlled portions is extremely nutritious and helps in losing weight. Eating rice with other foods can help reduce the overall GI of a meal and, when combined with regular exercise.
PORTIONS: The biggest take home message is PORTION SIZE. Adults only need 1 cup cooked rice per serve. Just because you opt brown rice doesn’t give you a free ticket to eat as much as you want, after all it’s still a carbohydrate providing the body with energy – and if intake is high it will be stored in the body as fat.
It’s considered as an evil for diabetics, debunking another myth rice can definitely be included in their diet keeping in mind the type and portions.
FIBER: Brown rice provides 3g of fiber/cup cooked rice.
TYPES: The following is the list of popular rice varieties and the amount of carbs and glycemic Index (ranking of Carbs, according to how it affects the Blood Pressure levels) for each type:
Image Source: evehealth.ru
Basmati Rice has larger grains or kernels than other rice varieties. This is free-flowing rice that is fluffy rather than sticky. Basmati rice is available in both brown and white varieties. In 1 cup cooked: 44 grams of carbs, 1 g of fiber, glycemic index = 58
Image Source: smicopk.com
White Rice is a short-grain Asian rice, which, as its name implies, is sticky and gelatinous. It can have a sweeter taste than other rices. In 1 cup cooked: 37 grams of carbs, 1.7 g of fiber, glycemic index = 86
Image Source: www.lifetimestyles.com
Brown Rice is whole grain rice containing the bran and germ. It has a mild, nutty flavor, chewier and more nutritious than white rice. In 1 cup cooked: 24 grams of carbs, 2 g of fiber, glycemic index =55
*These are the general and most available types but the most preferred and suggestive ones would be Brown Rice because of its high fiber and low GI levels.
COMBINATION AND RECIPES:
Combined with various vegetables and spices, rice can really make an incredible meal. A humble dal-rice meal is so satiating that it aids in weight loss and gives a good spectrum of nutrients. Other rice recipes could be Burrito Bowl, Mexican rice, Rice casseroles, Rice based Wok with tofu or Stir-fry, Sizzlers,etc
The health benefits of rice are many, to name a few rice does not contain Gluten making it one of the best non-allergic foods, great option for individuals suffering from celiac disease (Gluten Indigestion). A versatile grain for people on soft diets like Geriatric patients or infants and even people with lung disorders. The sodium content is low making it great option for high blood pressure patients.
Lastly, rice is very affordable, which is important with the economy in the world today. Aside from this, rice is easy to prepare, and the benefits it brings in turn are numerous. Preparing this food will take minutes, and you will not only enjoy its rich and full taste, but you will also be improving your overall health.
Featured Image Source: onlinebasmatirice.files.wordpress.com