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Healthiest Ways To Eat Rice

by Puja


Rice is considered a staple food that is inexpensive and nutritious. Rice has many variants that differ in color, flavor, taste, and nutritional value. Some variants are full of nutrients that benefit health, while others have low nutrition profiles.

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  • Brown rice is popularly known as whole-grain rice. Unlike white rice, it contains the bran layer as well as the germ with a significant amount of nutrients. The bran layer of Brown rice contains the flavonoid antioxidants luteolin, apigenin, and quercetin. These compounds help to lower the risk of chronic conditions, such as heart disease and certain cancers. Brown rice has similar calories and carbs to white rice. However, the brown rice variant has around three times more fiber and protein than other rice variants. It promotes feelings of fullness and helps to maintain a healthy weight, regulates blood sugar, and insulin. Brown rice may be a better choice for people with diabetes.

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  • Black rice variant has a deep black color that often transits to purple when cooked. Black rice has the highest antioxidant property of all the variants. Antioxidants protect cell damage caused by an excess of molecules called free radicals. Black rice is rich in anthocyanins, a group of flavonoid plant pigments that have powerful antioxidant, anticancer and anti-inflammatory properties.
  • Red rice variant, such as Himalayan red rice is deeply pigmented and contains an impressive amount of nutrients as well as beneficial plant compounds. It has a high content of protein, antioxidants, and fiber than white rice variant. It contains flavonoid antioxidants, including the anthocyanins apigenin, myricetin, and quercetin.
  • Wild rice is nothing but the seeds of aquatic grasses. It is popularly used like rice in the kitchen. It is referred to as whole grain and contains around three times more fiber and significant protein than white rice. It has been linked to a number of health benefits. Wild rice effectively reduces triglyceride levels, cholesterol levels, insulin resistance, oxidative stress, and risk factors for heart disease. Wild rice is a good source of vitamins including B vitamins and minerals such as magnesium, and manganese.
  • The method of cooking the rice makes it healthy or unhealthy. Unfortunately, white rice is considered as one of the unhealthiest carbohydrates. It has a high amount of starch and calories. Hence, it may increase blood sugar levels if consumed daily.
  • White rice can lead to an increase in blood sugar and blood pressure. When consumed in a moderate quantity, white rice can be adjusted in a healthy diet. Rice is a popular and widely preferred staple food in India. It is composed of carbohydrates and some essential nutrients like thiamine, riboflavin, iron, and potassium. Consuming rice on a regular basis may be of concern. If cooked in a proper way, you can reduce the starch or carbs from rice and enjoy it without any worries. However, if you are watching your weight, but don’t want to forgo White rice, you must switch to healthy and traditional rice cooking methods. You can significantly reduce the number of calories from cooked rice by choosing the correct cooking method.

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  • Cooking rice is easy. All you need is a pressure cooker or any deep-bottomed utensil with a lid and some water to cook the rice. Rinse the rice thoroughly. This helps to get rid of extra starch that makes the rice stickier than it needs to be. Use a strainer and rinse it until the water runs clear. The rule of thumb to cook rice is that the ratio should always remain 2 parts water to 1 part rice.
  • Avoid adding salt in rice as chances are that the curry which you are going to consume with rice already has lots of salt in it.
  • The best way of cooking rice is steaming and boiling. Steaming or boiling eliminates starch and high-fat vegetable oils from the rice.
  • Combine cooked rice with blanched, par-boiled, or stir-fried, high-fiber vegetables. This will make your meal satiating and healthy.
  • Add some Cumin seeds and Asafoetida to steamed rice. Cumin has been known to control blood pressure and blood sugar levels. It may also add flavor and taste to the rice. Asafoetida curbs acidity and gas.
  • Add Coconut oil to white rice while cooking. It can increase the amount of resistant starch in it. It will also slash the calories in your dish.

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  • Put a few Cloves in the pressure cooker while cooking the rice. Clove helps in regulating blood sugar. It also contains antioxidants to fight the inflammation.
  • Portion control is key. Indulge in a small portion of steamed or boiled rice every once in a while.
  • Consume rice as rice porridge. This is a good way to load up on energy.