By Dr. Dana Al Hamwi, Clinical Dietician, India Gate
As one of the most widely consumed food across the world, rice is part of every culture and an essential ingredient of almost all cuisines. Science reveals the health advantages of rice. It has the capability to offer fast as well as immediate energy, control and improve bowel motions, strengthen blood glucose levels, and slow up the aging process, whilst offering an important source of vitamin B1 to the human body. Various other advantages consist of its capability to enhance skin health, boost metabolism, help with digestion, decrease high blood pressure levels, assist weight reduction efforts, enhance the defense mechanisms and offer protection from dysentery, cancer, as well as cardiovascular disease. Rice is really an essential food in lots of cultural foods all over the world, and it’s also an essential cereal crop which feeds more than half of the world’s population
In spite of these benefits, a myth prevails that rice is fattening. Here’s the truth about rice:
Not all types of white rice have the same calorie content
A common misconception about rice is that it makes you gain weight. But this is not entirely true, and not all types of rice are fattening. When it comes to weight loss, two things matter the most; the type of rice you eat and the portion size. Therefore, one needs to clearly understand the nutritional contents of the type of rice they consume. Basmati rice, in its whole grain form is lower in calories compared to regular long grain rice, and therefore can fit into any healthy eating plan. So, it is very important to consider factors such as calories, glycemic index (GI), age of the rice, before picking your rice.
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Older Rice is more filling
The Basmati Ageing process allows the rice to absorb more water when cooked, making it fluffier with separated grains. This makes it more filling compared rice that is not aged. With a feeling of greater wholesomeness, one consumes lesser quantities when eating aged rice. Therefore, you are less likely to gain weight. Aside from this, aged Basmati rice simply smells and tastes better!
Glycemic load in rice keeps you feeling full
Rice, in general, is known to have a high glycemic Index which means it is digested quickly making you feel hungry sooner thereby leading to increased intake of unnecessary calories.
It is important to note that, not all types of rice have a high glycemic index (GI). In fact, the GI score varies across the different types of rice quite widely. A study determined that the GI of rice ranges from 48 to 92, with an average of 64. This shows that consuming rice with a low GI score won’t make you fat because it keeps satiated for longer, which is better for weight management.
Basmati rice has a low GI score, which not only keeps you fuller for longer but can also reduce the chances of getting type-2 diabetes. It releases energy slowly, keeping blood sugar levels more stable. Even those who suffer from this disease are encouraged to include low GI rice in their diets as they keep blood sugar levels stable.
How you cook rice plays a big role in deciding fat content
As mentioned above, the calorie content in rice varies by type, however, the way you cook your rice plays a big role in determining this. Rice is generally cooked in two ways – open pan and closed pan method. The Closed Pan method involves boiling pre-soaked rice submerged in water. The rice is cooked till the water is absorbed by the Rice.
The Open Pan method involves cooking pre-Soaked rice with water too. The Rice gets cooked in 6-7 mins and the excess water is drained. The Open Pan method reduces the Calorie content as starch gets drained with the excess water thereby reducing the Calorific content of rice.
Overall, rice doesn’t deserve the title of fattening or unhealthy, which means you can enjoy your favorite food staple without worrying! Rice is part of a healthy diet, especially certain varieties like Basmati rice, which are more nutritious and have a low glycemic index.
Nutrition experts agree that low-salt, low-fat, and high-fiber principles on which the Rice Diet are based can improve blood pressure, diabetes, and heart disease. A complete program. The Rice Diet Program includes exercise and basic education about nutrition that you will need to maintain weight loss.