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Facts and Myths about white Rice and Brown Rice Recipes

from: Anand

Very
often, rice is made the scapegoat for a lifestyle that includes no exercise and
irregular eating habits. The first victim of your crash diet: rice. For some
reason, rice is made the scapegoat for a lifestyle that also includes no
exercise and irregular eating habits.



"Rice takes care of satiety by its bulk and the energy required for
daily activity, Rice also contributes a significant amount of protein and a
host of micro nutrients like iron and vitamin B." It is commonly used as
part of the diet for digestive disorders ranging from indigestion, diarrhoea,
diverticultis and colon cancers as it is very light to digest. "Rice water
is also commonly used to stabilise bowel function in Asia, "In Ayurveda,
it is called a cold food which subdues acidity and makes the body light and
energetic.

However, the white rice that we normally eat is robbed of almost 75 per
cent of its nutrients. So, brown rice is making its way to the
kitchens of the health-conscious. The latter, which is unpolished or semi-polished
rice, contains a number of micronutrients and phytochemicals such as
y-oryzanol, phytosterols (lower cholesterol levels), polyphenols (fight cancer)
and vitamins A, B and E. "The compound y-oryzanol is a mixture of ferulic
acid esters of triterpene alcohols and sterols found mainly in rice. It has a
number of beneficial effects such as cholesterol lowering, anti-aging and
anti-oxidant activity.

Wheat, in the form of roti (Indian Bread), is greatly favoured over rice. But
surprisingly, brown rice contains more fiber than wheat flour without
the bran. "However, the bran present in brown rice also contains
anti-nutritional factors like phytic acid which inhibits the absorption of iron
and calcium. So, brown rice should not be had with rotis whereas it is safe to
have white rice with rotis,

Diabetic Alert



For
diabetics, rice is faulted for its high glycemic index (GI), which basically
means that it causes a larger rise in blood glucose. The more processed a food,
the more glycemic it will be. So these days, in the grain aisle of a
supermarket, one sees a host of low GI rice brands. This is basically the
Moolgiri variety of rice. The nutrient and calorific values of the low GI
Moolgiri rice varieties depend on the processing they have undergone.

Try this!

Red
rice, commonly consumed in Kerala (India), has higher levels of antioxidant
compounds such as polyphenols. And the pulao rice, Basmati, is
known for its higher amylose content (which helps the growth of probiotic
bacteria) and medium GI.



Parboiled rice is also recommended as the process of parboiling it drives
nutrients, especially thiamine, from the bran into the grain, so that parboiled
white rice is 80 per cent nutritionally similar to brown rice. But, be careful
where you buy it from. Today, even the parboiled rice undergoes polishing and
hence contains lower nutrients, especially vitamin B, when compared to the
traditional unpolished hand pounded parboiled rice.



Eventually, moderation is the key. While the more health-conscious can look to
substitute some part of their diet with other cereals like jowar, ragi and
bajra, rice need not - and should not - be completely avoided.

 Facts about rice:

• Just
  eating rice will not make a person overweight or obese. It depends on his or
  her overall calorie intake.  
  
• Refined or polished rice is rich in starch,
  but also contains 6-7 per cent protein, 0. 7-1 per cent fat, 1-2 per cent
  dietary fiber, 0. 5-0. 6 per cent minerals and vitamins. "It is important
  to understand that starch is not the villain and one should pay attention to
  the quality of starch. Starch from brown rice is good when compared to white
  rice.
• Rice
  can be taken for any meal. A judicious choice of the food, with lower GI as
  well as dietary fiber rich accompaniments, is advisable.
  
• If
  you are diabetic, giving up eating rice is unnecessary. One can, however,
  replace about 50 per cent of the Carbohydrates coming from rice with jowar or
  any other millet or even whole grain wheat, "

 

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