Rice is a staple in a quintessential Indian diet. Today, you can find different varieties of rice on your plates, but what remains evergreen is the classic white rice. From turning it into simple steamed rice and pairing it with curries of your choice to making biryani and pulao, a handful of white rice has more usage than what you might have thought of. However, the discourse over rice could be a bit controversial. We agree it has multiple uses, but a bowl of white rice attracts debate due to its starch content. One such argument swirling around white rice is about its inclusion in a diabetes diet.
Today, we will delve deep into the matter and help you find out whether you should eat white rice or not. Let's clear the air, once and for all.
Also Read: Can You Eat Rice On Weight Loss Diet? Important Points To Know
Photo Credit: iStock
Why Is White Rice Considered Controversial?
White rice is produced by processing rice grains and in due course, its hull (the hard protective coating), bran (outer layer) and germ (nutrient-rich core) get washed off. As a result, it becomes low on vitamins, minerals and various other nutrients. Some also consider it an empty carb due to the loss of nutrients. Do these factors make white rice bad for your health? Some studies state that if taken in the right amount, white rice can be easy to digest, especially for the ones with different digestive and metabolic issues.
Also Read: How To Make Steamed Rice Perfectly - Easy Tips To Follow
Can Diabetics Eat White Rice?
Let's start with understanding why white rice came under negative light in the first place. As mentioned earlier, due to high processing, white rice loses nutrients and is considered zero carbs. These factors make it high on the glycemic index, which could be one of the reasons why people associate white rice with a higher risk of type 2 diabetes.
However, a study published in the European Journal of Nutrition states exactly the opposite. Conducted by the researchers at the National University of Singapore, the findings state that consumption of rice is not associated with higher risks of Type-2 diabetes. The research was conducted on the Asian population as their diet is majorly dominated by white rice.
It was found that white rice alone doesn't shoot up the blood glucose level. Having it in the right amount with the right kind of sides may balance out the situation. In fact, replacing it with the wrong food substitute can increase the risk of type-2 diabetes. The study concluded, "Higher rice consumption is not substantially associated with a higher risk of T2D...Recommendations to reduce high white rice consumption in Asian populations for the prevention of T2D may only be effective if substitute foods are considered carefully."
Bottom Line:
Considering the above factors, we say, even a person with diabetes can eat white rice in controlled portions. However, it is always better to consult an expert before planning a diet chart for diabetics.
Dr Zamurrud Patel, consultant dietician at Global Hospitals, Mumbai also states that eating white rice can be considered healthy if you eat the portion size recommended to you, which depends much on your total calorie requirement for the day. However, if you are worried about too much calorie consumption, you can always replace white rice with brown rice or red rice for better health, Dr Patel added.
Make your food choices wisely to enjoy good health.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.