Rice is one of the staple food in India and for many its a part of every meal. However, a lot of people believe that rice can result in weight gain. So should one completely cut off rice from one’s diet? Let’s find out.
Boiled Rice is Staple Diet for Many
Boiled rice is the staple diet for many all over the world, and it is no different in India.
There are several different varieties of rice available in India, with the Basmati rice being the most well known internationally because of its fragrance. It’s also expensive compared to the other varieties and so its mostly eaten on special occasions (festivals, anniversaries, etc) in India.
However, eating excess rice (especially white, processed rice) is also associated with health problems.
White rice is believed to cause weight gain, but it’s also known to increase sugar levels, being a high GI food. So, tice should be had in moderation by those suffering from Type 2 diabetes.
Rice in Diet and Weight-Loss
Losing weight is one thing that every individual strives for, and there are several health benefits of losing weight and having the right weight for your body frame.
While exercise and diet (together) are important to reduce weight, you can see a noticeable difference by making changes only to your diet as well.
And a lot of health communities believe that one needs to cut the amount of rice in one’s diet.
And why is that so?
- It’s because rice that is available in India is highly processed and lacks several vitamins and minerals that are present in brown rice. White rice doesn’t come with its hull (the hard protective coating), bran (outer layer) and germ (nutrient-rich core). Brown rice on the other hand has only the hull removed. This is why brown rice is considered to be better than white rice.
- White rice available in countries such as the US are fortified with added nutrients, including iron and B vitamins like folic acid, niacin, thiamine and more.
But as mentioned, more than the weight loss, it is the spike in sugar levels that rice eaters should be cautious of, as it increases the risk of Type-2 Diabetes.
White Rice has Higher Glycemic Index
Food with Higher Glycemic Index (GI) can lead to increased diabetes risk because of the faster absorption rate of sugar from the food. This is why those with type 2 diabetes are asked to cut down food that have high GI, and eat more of foods with a lower GI.
White rice has a GI of 64, while brown rice has a GI of 55.
Brown Rice is Healthy
Brown rice is a more recommended option, in case you wish to consume rice. It’s rich in fibre, offers better nutritional value, and has low glycemic index properties.
The only issue is that most Indians do not prefer its taste, and despite its easy availability nowadays, its consumption has not increased a lot among Indians.
What if you are unable to cut rice?
However, rice is a staple food in most parts of the country, and so it’s not going to be very easy to just stop eating rice away.
So the best thing to do is to avoid eating rice in the evening (for dinner).
Try to have a lighter meal; have just one or two chapatis, cut the rice, add soup and/or salad to your dinner.
A lot of people, who eliminated rice from their dinner felt much lighter after a couple of weeks.
And if you’re unable to cut rice from your evening meal, make sure you have your meal early, maximum by 8 pm, and you should be able to see improvements.
Having said that, you should not expect drastic weight reduction by avoiding rice. You will need a more holistic approach, including exercise, to lose a decent amount of weight.
- Rice also increases the risk of diabetes and insulin resistance.
- A lot of people who cut rice from their dinner have observed better results (in terms of weight loss)
- In general, removing white rice from your diet will help you lose weight only if you stay in a calorie deficit.
- Brown rice is comparatively a healthier choice as its rich in fiber, but many Indians are not used to its taste.
The way we cook rice could leave traces of Arsenic
Scientists now claim that the common method of cooking rice (that we all follow) could leave traces of arsenic – a toxin linked to a range of health problems.
Recent experiments by scientists suggest that the common method of cooking rice – boiling it in water and steaming it out – could leave the rice with traces of arsenic, that has been linked to a range of health problems, such as heart disease, diabetes, cancer, as well as developmental problems.
On the BBC Program “Trust Me, I’m a Doctor”, Andy Meharg, professor of biological sciences at Queen University Belfast, tested three methods of cooking rice, and then measured the levels of arsenic in the cooked rice.
Here are the results of the various experiments:
- In the first method, Meharg used the most commonly used method- putting two parts water to one part rice, boiling it and steaming it out. This was found to have left the most arsenic in the rice.
- In the second method, Meharg put five parts water to one part rice and washed the excess water off. This almost halved the amount of arsenic left in the rice.
- In the third method, Meharg soaked the rice overnight, washed it and rinsed it until the water is clear. Then, he boiled it in a sauce pat at a five parts water and one part rice. This reduced the toxin level by 80 percent.
As you can see, the safest method is to soak the rice overnight and then cook it.
Also Read: Best Rice Cookers…
References
The association between dietary intake of white rice and central obesity in obese adults
Germinated brown rice ameliorates obesity in high-fat diet induced obese rats
Control of blood glucose in type 2 diabetes without weight loss by modification of diet composition
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