Rice: Is it good or bad

Rice

Rice is the staple food for a billion person in the Indian subcontinent. People in the most areas of the subcontinent specially in Bangladesh and the adjoining areas of India literally live on rice. In my internal medicine practice I came to this query from my patients – I just love to eat rice, is it good for my health? The advent of diabetes has cast a shadow of confusion among them regarding rice consumption. I usually come up with the answer – Rice is not so bad, it depends on your choice of type of rice and the amount taken in each meal.

Diabetic staples

Endocrinologists and Internist practicing diabetic diseases usually advise to take Atta roti (coarse flour bread) instead of rice for at least 2 major meals. However, I have some different idea. I don’t want to discourage people from taking their favourite staples. I told them you need to take food according to your calorie need and the amount of exercise you will do for burning calories each day. I assure them If they can choose the right type and amount of rice, it is OK.

White Rice vs Brown Rice

White Rice

It is established taking whole grain instead of fine grains is more beneficial (especially for diabetic patients). It is also true for the case of rice. Traditionally, white rice (prepared from extensively husked rice grains) is regarded better option for both their taste and aesthetic value. Due to extensive husking, white grains are stripped off their husk (hull), bran and rice germ making it devoid of vitamins and fibres. It still retains some Vitamin B and iron but become deficient of fibres.

Brown Rice

In case of brown rice only the outer hull of the rice is husked retaining the bran and germ. So, it is full of iron, Vitamin E, fibres and antioxidants. 1 cup of brown rice contains 3.5 gm of fibres compared to less than 1 gm in 1 cup of white rice. Moreover, brown rice retains subaluron layer of the rice grain which is beneficial to reducing high blood pressure and atherosclerosis. According to study, Taking brown rice is shown to be protective for type 2 diabetes.

Brown rice vs Whole grain rice

Though the terms brown rice and whole grain rice is used as synonymous, according to Whole Grain Council they are different from each other. The colour of whole grain rice may differ from being brown. It depends upon the type of the grain.

Beware of Sodium in Packed Rice

Though brown rice is believed to be more beneficial, please beware of purchasing packed brown rice from your supermarket. It may contain excess sodium. It should be less than 8 mg of Sodium in each cup of cooked brown rice.

Important

You may take rice as your staples. But please choose brown rice instead of more beautiful white rice. Limit your rice consumption to ½ cup in each meal.

Watch your Diet. Stay healthy

Image Source: Diabetic Association of Bangladesh