Articles on brown rice

Which Rice Is Best for Losing Weight?

Ms. Swati Kapoor, Dietitian/Nutritionist
When it comes to weight loss, the first thing that always come to our mind is to start avoiding rice in our daily diet. We always keep lingering over the same question – Is rice fattening? Well the answer to that question depends upon the kind of rice you opt for in your daily diet.There are different types of rice which have different nutritional functionalities, but the rice that is essentially the most helpful in weight loss and has numerous health benefits is brown rice.But to actually understand why we say that we need to understand some basics like-Nutritional difference of the various types of rice available More facts about riceRice and its fattening reality.Nutritional Value and FactsA. White long grained riceCalories (one cup of cooked rice, 158 gm)= 206 kcal.Type of cooking=When boiled or steamed, white rice contains less than 0.5g fat.Proteins content=4.3gMost important: but unlike proteins from animal products or meat, the protein of rice lacks a wholesome amount of amino acids and hence for full nutritional benefit should be eaten in combination with an animal or a plant derived protein.Carbohydrates=53 g, which is actually 18% of our recommended* daily carbohydrate intake.The dietary fibre =is < 1g per serving.Full of vitamins and minerals such as folate, thiamine, niacin, iron and selenium. These play a highly important role in maintaining a healthy body.Did You know?White rice is a sodium-free food hence consuming white rice will be good if you want to work on regulating your blood pressure.White rice has a high glycemic index .i.e. it is easily broken down into simple sugars in the body and raises the blood sugar level of the body, so if you are diabetic then try to avoid taking too much white rice in your diet.B. Brown long grained rice    Calories (one cup of cooked rice, 158 gm) = 216 kcalType of cooking = When boiled or steamed, brown rice contains 1.75g fat.Protein content = 5.03gAgain this protein cannot fulfil our body’s total protein requirement and hence should be had in combination with plant or animal derived protein.The carbohydrate content= 45g (6% of our daily requirement*).Dietary fibre = 3.51g which helps in increasing metabolic processes and regulating bowel movements, this is the main reason why brown rice is the preferred choice for pro-weight loss diets.It contains mostly all the vitamins B, choline, folate, vitamin A, D, E, K, magnesium, chloride, calcium, iron, phosphorous, selenium., etc. In short whatever nutrients white rice contains, brown contains the same and more.Did you know?Thus brown rice apart from helping in weight loss also provides a plenitude of other health benefits like regulating blood pressure,avoiding the risk of colon and breast cancer, helps in preventing gall stones, strengthening of bones, reduces risk of heart diseases.It also helps people avoid or help with type 2 diabetes as brown rice has a really low glycemic index and does not add to the rise of blood sugar levels in the body.C. Glutinous/Sticky riceCalories(one cup of cooked rice, 158 gm)=169 kcalOne cup cooked sticky rice contains 37g of carbohydrates (5% of our daily requirement*).It contains 3.5g of protein same as brown rice.The amount of dietary fibre in sticky rice is 1g.It also contains vitamins and minerals like zinc which builds immunity of the body and helps in catalysing various enzymatic reactions of the body and iron which increases the oxygen carrying capacity on the blood.Its fat content is 0.2g.Note: all percentage requirements are based on a diet of 2000 calories.Did you know?It also contains selenium which helps in providing anti-oxidative action to the body and Manganese which helps in lowering cholesterol and carrying out different metabolic reactions in the body. It is usually eaten as an East Asian preparation.This rice is extremely light on the stomach and gets digested very easilyRight about now, you might be thinking to yourself. Is white rice fattening or is brown rice fattening? Which is healthier, Rice or Chapati? Could boiled rice be fattening? Here is the answer to all your questions:Rice is rich in carbohydrates and is good for instant energy. It has advantages and disadvantages along, but it can be made healthy with a few variations.Rice is not fattening if you eat it in a small portion. In fact it is a good source of vitamins and minerals.The not so healthy side of white rice in particular, is its high glycemic index that increases the blood sugar level in the body therefore not recommended for people with sugar problems.Besides rice when eaten as fried rice or with other fattening food is fattening and eating excess of it will add a few pounds.So, it is not only the calories you should really worry about while consuming rice. There are numerous factors that matters such as glycemic index, its fiber content, type of cooking and of course its portions.Few ideas to make rice healthier:Wash the rice 2-3 times before cooking it.Boil the rice with excess water and drain the water after the rice is cooked to keep the starch levels  low.Eat steamed rice or boiled rice instead of fried rice.Add a fibrous food along with it for faster digestion. Read more about high fibre foods.Healthiest way to eat Rice:The most popular nutritious food called Khichdi, has rice as one of its main ingredient.Rice along with mixed vegetable curd.Fish and Rice Soup, a complete meal in itself which is healthy for the body and is nutritious.So don’t blacklist rice yet. Simply ensure that you eat smaller portions of rice which is generally true for all foods that we eat.

Health Benefits of Brown Rice

Ms. Swati Kapoor, Dietitian/Nutritionist
Your diet is important in ensuring you obtain enough nutrients to provide you with energy and keep your organs and tissues functioning properly. In the long term, a healthy diet can also help you avoid certain potentially serious disorders such as heart disease and diabetes. Adding whole grains such as brown rice to your daily meals is a good strategy to help keep you healthy and disease-free. There are so many health benefits of brown rice. Brown rice, is natural and unrefined. Many people choose to eat brown rice instead of white rice because of its health benefits. But why should you eat brown rice? What makes it so healthy? Read on to find out the health benefits of brown rice.High in Fiber: Brown rice supplies 14 percent of the recommended daily value for fiber, an important nutrient that protects against colon cancer and breast cancer. Fiber tends to latch onto the chemicals that cause cancer and steer them away from the cells in the colon and breasts, preventing cancer from developing in those areas. Fiber also has many other health benefits including promoting cardiovascular health and maintaining a healthy bowel system. This is among most popular health benefits of brown riceLowers the Risk Of Developing Diabetes: Eating at least two servings of brown rice per week can lower the risk of developing diabetes. It has been found that by eating just 50 grams of brown rice a day reduces the risk of type 2 diabetes by 16 percent, while other whole grains, such as barley and whole wheat, can lower the risk by 36 percentPrevent Weight Gain: The fiber content of brown rice keeps bowel function at its peak since it makes digestion that much easier. Brown rice is the perfect addition to the daily diet for those seeking bowel regularity. In addition, brown rice also makes the tummy feel full which translates to smaller meal portionsIt Can Lower Cholesterol: Benefits of brown rice also include the reduction of bad cholesterol. The oil in brown rice has been shown to lower levels of LDL cholesterol, also known as the bad cholesterol, by up to seven percent. At the same time, a diet high in whole grains can increase the level of HDL cholesterol, or the good cholesterolCancer Prevention: Brown rice contains plant lignans & phytoestrogens that are associated with a decreased risk of hormone-dependent cancers such as breast cancer, ovarian cancer, endometrial cancer, and prostate cancerMaintains Blood Sugar Level: Brown rice manages the blood sugar level naturally. Brown rice helps stabilize blood sugar levels; therefore, it’s an excellent food choice for those suffering from diabetes. Studies show that those who consume one half cup of brown rice daily reduce their risk of developing diabetes by 60%. On the other hand, those who consume white rice regularly increase their chances of developing diabetes.Promotes Bone Health: Last but not the least among health benefits of brown rice is that it is a good source of magnesium, a mineral that is essential to bone health. Just one cup of brown rice contains 21 percent of the recommended daily value of magnesium. Most of the magnesium in the body is stored on or in the bones, so to keep a high level of magnesium in your bones, and to reap its other health benefits, eat plenty of brown rice each week.

Rice - Good or Bad?

Dr. Geetanjali, Dietitian/Nutritionist
‘Is rice good or bad?’ this has been a million dollar question for the past few years.Rice is not a bad thing. But the bad thing is when we mindlessly gobble huge portions of it. A humble dal-chawal meal is so satiating, that it makes us eat slower and increases our chances of eating the right quantity. This promotes good health and proper digestion, which are the cornerstones of an accelerated metabolism.HEALTH BENEFITS OF RICE: Provides Energy:All forms of activities require energy. Carbohydrates are the quickest source of energy and rice is packed with carbohydrates. Skipping this important component in your meal will make you feel sluggish.Promotes muscle growth:Rice contains important amino acids, and when served with a meat dish, the diet is almost complete in terms of muscle mass. Rice is a good option for vegans and vegetarians seeking to develop their physique. The protein content in rice is important for muscle development and preserves lean body mass.Prevents gastrointestinal distress:Rice has low fibre content and is therefore beneficial for people suffering from diarrhoea, colitis or morning sickness. The low sodium content present in rice makes it a good choice for those with high blood pressure and kidney diseases.Other benefits:Rice has mild diuretic properties and serves as a good digestive aid and natural anti-inflammatory. The manganese component present in rice helps to boost the immune system. Thiamine present in rice is an important component for cognitive processes.RICE DIETDespite the recent negative press about rice, it still remains the staple food for most of the world’s population. Many cultures consume rice, several times a day. Though rice is produced through a refining process, which eliminates the inherent nutrition, it still provides us with various health benefits through diet. The rice that we consume is not bad, but what matters is what is served along with it. Rice is actually packed with nutrients and has more advantages over other carbohydrates.HEALTH RISKS OF EATING RICE:Rice contains high glycemic index and is considered to be a fast carb. Rice is rapidly broken down into sugar in our body. This in turn contributes to insulin resistance and glucose spikes. Studies show that consuming white rice in large quantities, five times a week increases the risk for type-2 diabetes.CONSIDERATIONS: Brown rice is low on the glycemic index and decreases the risk of diabetes when ate in moderation.White rice lasts longer than brown rice and can be stored for a longer period of time.All types of rice are low in terms of allergic risk. But white rice is a great choice for people who are allergic to wheat and wheat products.Parboiled versions of rice take longer to cook, but retain more nutrients.One serving of cooked rice has about seventeen percent of the daily allowance of carbohydrates.White rice is high in carbohydrates but low in fibre. It does not contain a large amount of vitamins or minerals and is easily digested.

There Is More to Rice Than Meets the Eye

Akshay Kumar, Ayurveda
Rice, abundant in carbohydrates, has always been considered as one of the healthiest food items in the world. Not only does it enhance body strength, it also has amazing properties which helps in ending bile disorders and also kills stomach worms. It cures hoarseness and spermatorrhoea, and helps stool to pass easily.  It is useful in preventing dysentery, amoebic dysentery and other gastro-intestinal distress. Its anti-diuretic properties help in ending kidney-related disorders. The benefits of rice do not end here. The following are some of its other benefits:Treat pimples with a rice face packMix rice flour, water and one pinch of sandal powder, one pinch of turmeric powder and two spoons of rosewater. The preparation should be kept in the sun light for half an hour. Before applying make-up, apply this pack. Wait for 30 minutes and then wash face with lukewarm water. You can then go ahead and apply cosmetics. The pack helps in brightening of your skin, removing of excess oil and closing the open pores. Stop diarrhoea with riceConsumption of rice starch helps in preventing loose motion. Give half cup of boiled rice water to children and one cup to young adults after every half an hour. Remember, the quantity of rice starch for children should be less.Water drained after cooking rice is low on fiber, tasty, nutritive and easily digestible. Mix a pinch of salt in it. Taking this mixture helps in preventing diarrhoea, however, do not keep the boiled rice water for more than six hours.Stop those annoying hic…hic…hiccupsSoak parched rice in water for 10 minutes and grind it to prepare a paste. Mix black salt and black pepper in this paste to give it to the patient, and your hiccups would be gone.Vomiting while pregnant?Soak 50 gm rice in 250 ml water and mix 5 gm coriander in it for half hour. After 10 minutes, crush this mixture and filter it. Prepare 4 doses from this mixture and give it to the patient 4 times in a day. The mixture helps in stopping vomiting during pregnancy.Bloody diarrhoeaGrind 20 gm of sandal with rice water (wash the rice with water) and take it with sugar candy and honey. It is useful in preventing bloody diarrhoea.LeucorrhoeaGrind the root of Indian cotton plant with one cup rice water. Take 100 gm of green gram and roast it. Once roasted, dry grind it to make a powder. Mix it with the root. To prevent leucorrhoea, take one spoon of this mixture with one cup of rice water.Bilious feverSoak rice and date-palm in water. Take 0.24 gm zinc ash with this water to cure bilious fever.

Why Is My Hair Falling Out in Clumps? Could I Have Arsenic Poisoning?

Dr. Manik Hiranandani
Arsenic has been made famous by Agatha Christie, who often described arsenic poisoning in her murder mysteries. Arsenic is a highly toxic substance, used in many industrial applications including insecticides and wood preservative, Arsenic is a naturally occurring substance, which is often present in our most precious resource: drinking water. Drinking water contamination, is often caused by fertilizers which are acidic in nature. The acid leaches into the soil releasing arsenic which is present in the soil contaminating it. 120 million people who live in Eastern UP, Bihar and Bengal in India suffer from arsenic poisoning. This is the biggest health problem facing India which is barely acknowledged or tackled.When arsenic-laced water is applied to food crops like apple trees, or rice, dangerous levels of arsenic make their way into the food supply. A University of Washington analysis showed levels of arsenic in apple juice, which exceeded the safe drinking water exposure limits by more than 30%. In addition, concentrated forms of arsenic-laced food, such as brown rice syrup, can contain toxic levels of arsenic five times greater than the levels deemed safe by the EPA for drinking water. While all types of rice contain some arsenic, organic brown rice has been found to contain the lowest levels. Arsenic can also be absorbed through the skin, but ingestion is the most common method of exposure.

Why South Indians Swear by Curd Rice

Ms. Nisha Singh, Dietitian/Nutritionist
The fire-extinguisherFreshly made curd is loaded with good bacteria that help your body absorb more nutrients and aid digestion. Curd helps you digest spicy food without the burning sensation. No wonder you were given curd rice to eat whenever you had a stomach upset as a kid! The edible cosmeticCurd makes for the most delicious midnight snack or a diet breakfast. Treat it like an alternative to junk food and have it with fruits or cornflakes. Curd’s low calorie count keeps your metabolism healthy and keeps you feeling full for long. It also has anti-aging and slimming properties. Now isn’t that a double bonus?The Versatile HeroFresh curd is bland in taste making it the most versatile base for sweet or savoury dishes. So whether you are making paneer or cucumber raita, make sure you add a dollop of curd.Beat the heat this summer with sweet lassi or salty chaas!The Bone BuilderCurd has one of the largest quantities of calcium and vitamin D amongst vegetarian foods. So if you want to keep your bones strong even after you’re on the other side of thirty,having curd daily is a must.  The Coolest Side DishEver wondered why we Indians consume curd with fried or greasy food like aloo parathas, jalebis and murrukus? The reason behind this is that curd helps the body to clear the greasy food down your throat and reduces the effect of cholesterol-increasing foods on your body.Having curd however is not always beneficial for all*. If you have Asthma, or respiratory problems,you must avoid having chilled curd. If you have acidity issues then make sure the curd is fresh and not sour.Now does it surprise you to know why a typical South Indian meal is incomplete without ‘curd rice’? Keep in mind these hidden benefits and begin your journey towards fitness with that spoonful of creamy goodness!*Consult your dietician to know how much curd you can include in your diet based on your health.

Which Is Healthier, Rice or Chapati?

Ms. Swati Kapoor, Dietitian/Nutritionist
No Indian meal is complete without rice or chapati or both. These staple elements of Indian cuisine are either a part of breakfast, lunch or dinner or all three.Of late, the growing fitness fad has raised questions on nutritional value of all the edibles, including rice and chapati.Let’s dissect the pros and cons to make your life choices easier and read more know which rice is best for losing weight?Both food items have similar carbohydrate levels and calorific value, but different nutritional value because chapati contains more proteins and fibres than rice.Rice is easier to digest because of its starch content, whereas roti digests slowly. However, due to slow digestion roti keeps you full for longer, which is a big plus for weight watchers.VitaminsBoth rice and chapati provide Folate, a water-soluble B-vitamin. Rice is a better source of Folate than chapati.MineralsEach serving of chapatis provides you with calcium, phosphorus, iron and potassium, whereas rice provides the same amount of iron but less phosphorus, potassium and magnesium. Rice doesn’t contain any calcium.VerdictChapatis contain more fibre, protein, micronutrients and sodium. Rice doesn’t contain any sodium. If you are watching your sodium intake, then rice will be a better option.Whole wheat and multi-grain chapatis are the most preferred variants of chapatis, whereas brown rice is the most preferred.Read more to know about health benefits of brown rice. Both wheat and rice have a similar glycemic index, which means that they raise the blood sugar level to the same extent.Get more information on healthy blood sugar level.As long as you restrict the quantity, it does not matter what you eat. If 2 portions of cereals as 1 chapati and 1 small bowl of rice are consumed, it is definitely alright.So, don’t just avoid rice, simply watch the portion size

Brown Fat - Makes You Burn More Fat!

Ms. Swati Kapoor, Dietitian/Nutritionist
Ever heard of 'brown fat'. Latest research says that brown fat is the money fat!The fat that's not good for you is the white fat. But the good news is that this brown fat keeps bodies warm as a built in heater, burning fuel and raising body temperature. Basically, its metabolically active and it burns calories for you- which is how anyone can lose weight! We know it sounds too good to be true, but it is.Are you wondering, how do you get this brown fat? Well, right now you can't just 'get' this fat. There is some bad news on that front. It is primarily found in rodents.Don't worry all is not lost. Three studies in the New England Journal of Medicine show that in humans, its found in minute quantities around the upper back and neck area. Its found in higher quantities in human babies, who use this as a natural mechanism to keep themselves warm, and metabolically active.Preliminary research also shows that Green tea extract, EGCG might stimulate brown fat. We've already told you how green tea burns more calories. It also helps with healthy hair. And now, it might also stimulate brown fat! That's enough reason to start drinking the green stuff!Drug companies are working on figuring out how to stimulate this brown fat & make it active, but a solution to that is still a long time away. So, for now, if you want to burn the fat, start getting some exercise and watch your diet to get your metabolism kicking.As difficult as it sounds, exercising is very easy, and so is dieting. Also, dieting does not mean eating steamed, bland food. Its about managing the quantity and quality of calories.As for exercising, if you're not getting any exercise, start with some simple exercising. The key is to make sure that you're challenging your body.

7 More Reasons to Give Up Sugar

Ms. Swati Kapoor, Dietitian/Nutritionist
Many of us are addicted to sugar and need some form of sugar every day. For most of us, sugar has become a mandatory food group and is a part of our daily diet. But we are not completely aware of the adverse effects of excess sugar consumption. Find below a list of some of the various adverse and negative side effects of excess sugar consumption.1.It accelerates aging according to one research. Sugar contains fructose, which is stronger than glucose in building up free radicals, due to which so many people across the world are facing health problems such as diabetes, heart ailments, etc. These ailments are detrimental to the body and ultimately accelerate aging.2. Daily overdose of sugar leads to ‘browning’ or ‘rusting’ of tissues. Overdosing of sugar will not only affect age but also lead to browning of tissues due to internal chemical reactions in our body, which proves to be harmful for our health.3. Excessive sugar intake will affect our hormonal system and balance. Sugar contains fructose , which if consumed in large quantities tricks our brain into believing that we haven’t eaten enough, even when we actually have. This leads to overeating and unnecessary cravings.4. Eating a diet high in refined sugar is a leading cause of obesity. Sugar is directly converted to fat by your body, and the more sugar you eat, the fatter you will be. Many people think that eating fatty food is the main cause of weight gain. But that is not true. Sugar is the main cause for fat gain, for most people.5. Sugar destroys your teeth and gums. The combination of sugar, saliva, and bacteria creates the perfect recipe for tooth decay. So, try to avoid consumption of sugar to maintain oral health.6. Sugar makes you fat and sick. When we eat sugar (actually, any refined carbohydrates) it gets turned into glucose. Excessive glucose converts into triglycerides in our livers and is then stored in fat cells. Sugar makes us fat. Again, as you can see, it isn’t necessarily dietary fat that makes us fat. It’s most likely sugar.7. Sugar leads to malnourishment. Sugar leeches minerals from the body and makes you over-weight. You become simultaneously malnourished and fat.To avoid excessive consumption of sugar, do read nutrition labels before buying packaged foods. Control sugar intake with cautious and smart grocery shopping.