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7 Most Popular Myths About Rice and Facts
Rice has been a staple food for a vast majority of people for several centuries, particularly in Asia. A lot of people feel incomplete when rice is missing from their everyday day-to-day diet. But in recent times, many people started skipping it for a myriad of reason, which mostly revolved around health concerns. We all have our own beliefs about rice. For instance, some say that rice makes them feel sleepy; some say that rice causes weight gain and many more. In the ancient days, rice was one of the most eaten items along with chapatti, dal and sabzi. This has always been a well-balanced diet. So, what exactly happened all of a sudden that made us completely change our perception about rice? Let’s bust 7 of the most popular myths about rice:
- Rice contains gluten: Rice is, in fact, free from any gluten. Rice is extremely useful for people who have celiac disease, that is, allergy from gluten. Not only white rice but even brown and red rice are gluten-free as well.
- Rice makes you gain weight: Rice has been a dietary staple in majority of the Asian countries, including India, China, Japan, Indonesia and Philippines for several centuries. It provides a number of essential nutrients such as carbohydrates, fiber and vitamin B. Carbohydrates are often linked to obesity and gaining weight, however, researches have proven that not all carbohydrate rich food makes you gain weight; and rice is one of them. The fact of the matter is that any food consumed in excess quantity can lead to obesity and weight related issues.
- Consuming rice at night is unhealthy: According to many, consumption of carbohydrates is harmful or unhealthy for our bodies. The fact of the matter is it doesn’t matter when the food is being eaten. Counting the calories, however, is necessary. In order to avoid obesity, it is important to consume the recommended number of calories and maintain a workout schedule.
- Rice is difficult to digest: The fact is white rice undergoes various processes. The husk, bran and germ are removed in these processes. This makes the rice easy to digest. Whereas, brown rice undergoes much fewer processes, thus retaining its major nutrients. This often leads to a relatively longer time to digest, but not significantly enough to say that rice is difficult to digest.
Brown rice not only helps in weight loss, but also provides plenty of health benefits, like regulating blood pressure, avoiding the risk of colon and breast cancer, prevention of gallstones, strengthening of bones and reducing the risk of cardiovascular diseases.
- Brown rice is healthier than white rice: Brown rice may be considered healthier due to its high fiber contents. This is the main reason why most dietitians promote brown rice over white/processed rice. However, excessive consumption of fiber in brown rice can interfere with absorption of certain minerals in the body, especially zinc. These minerals are important for the body for insulin function which prevents diabetes. You’d be surprised to know that fitness experts and athletes often prefer going for white rice instead of brown rice
- Rice is bad for diabetes: Any food, including rice, consumed in the right amount is beneficial for human body. Rice is rich in carbohydrates, but it also contains several other nutrients such as magnesium, phosphorus, selenium, iron, folic acid, thiamine and niacin. It is a major source of energy to the human body.
As for diabetes patients, they can consume rice in limited portions while balancing it with other dietary nutrients which are rich in protein and fiber. It is recommended to avoid heavy consumption or consuming too frequently.
- Rice has no protein: Rice is known for carbohydrates alone. However, protein is the second most abundant nutrient in rice. Every cup of rice contains 3-4 grams of proteins, which is actually quite higher than most of the grains.
Rice is not just about carbohydrates, gaining weight and being unhealthy. On the contrary, rice is rich with several nutrients such as proteins, iron, phosphorus, zinc and sodium. Consumption of rice in recommended quantity not only helps in digestion, but also gives instant energy. Rice is extremely easy to digest and safe for diabetics if eaten in small portion.
25/04/2020 Geet Donde
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