Rice is a staple in the typical Indian diet. There are many varieties of rice on the dining table today, but the one that remains the same today as in the past is the classic white rice. A handful of white rice can be used for more than you think, whether it’s a simple rice dish, paired with your favorite curry, biryani or pulao. But the debate over rice can be a bit controversial. We agree that it has many uses, but a bowl of white rice is controversial because of its starch content. One such debate swirling around white rice concerns its inclusion in the diabetic diet.
Today we delve into this issue to help you decide if you should eat white rice. Let’s clean the air again.
Also read: Is it okay to eat rice while dieting?Important points to know
Why is white rice so controversial?
White rice is made by processing rice grains, after which the rind (hard protective coating), bran (outer layer) and germ (nutrient-rich core) are washed away. As a result, vitamins, minerals, and other nutrients are deficient. Some people think it’s an empty carb because it’s been devoid of nutrients. Do these factors make white rice unhealthy? Some studies say that white rice is easy to digest when consumed in the right amount, especially for people with various digestive and metabolic problems.
Also read: How to Make Perfect Steamed Rice – Easy Tips to Follow
Can people with diabetes eat white rice?
Let’s start by understanding why white rice became so negative in the first place. As mentioned earlier, white rice is highly processed and therefore devoid of nutrients and considered zero carbs. These factors contribute to the high glycemic index of white rice. This may be one of the reasons why people associate white rice with his increased risk of type 2 diabetes.
However, a study published in the European Journal of Nutrition said just the opposite. A study conducted by researchers at the National University of Singapore stated that rice consumption was not associated with an increased risk of type 2 diabetes. This study was conducted on Asians whose main diet was white rice.
It is known that white rice alone does not raise blood sugar levels. Using the right amount and the right kind of sides can balance the situation. In fact, substituting it with the wrong food replacement may increase your risk of type 2 diabetes. The study found that “increased rice intake is not substantially associated with increased risk of T2D…Recommendations to reduce high consumption of white rice in Asian populations for the prevention of T2D are not an alternative food.” may be effective only with careful consideration of
Considering the above factors, it can be said that even people with diabetes can eat white rice in moderation. However, before planning a diet plan for diabetics, it is advisable to consult an expert.
Dr. Zamruld Patel, a consultant nutritionist at Global Hospital, Mumbai, also said that eating white rice can be considered healthy if you eat the recommended amount, but that much depends on your total caloric needs for the day. says. But if you’re worried about consuming too many calories, you can always replace white rice with brown or red rice to improve your health, adds Dr. Patel.
Choose your food wisely to stay healthy.
Disclaimer: This content, including advice, is for general information only. It is in no way a substitute for a qualified medical opinion. For more information, always consult a specialist or your doctor. NDTV is not responsible for this information.