[Mathew Moothasseril]

Nutrition, Food, Tips
ATTENTION RICE LOVERS: WHITE IS OUT, BROWN IS IN! AND HERE'S ALL YOU
NEED TO KNOW!
BY TULIKA BHOGARAJU
There is no denying that we love our rice. We'd happily choose a
steaming bowl of white rice over any other food, any day. And why not?
It's easy to whip up, it's delicious and complements every dish
perfectly. This carbohydrate-rich grain is so popular that it's made
its way into our breakfasts, lunches and even desserts! Who can resist
a good serving of kheer after a sumptuous meal, right?

But hold up. This tasty and versatile grain isn't all rainbows and
sunshine. For all its brilliance, this processed grain isn't the best
deal for your body and its nutritional needs. So, here are some things
for you to consider about a healthier, duskier alternative - brown
rice - before declaring your love for its fairer twin.

The Grain of Truth

A high-fibre food, brown rice is rich in proteins, vitamins and
minerals, and is also known to help stabilize blood sugar levels. In
fact, its low glycaemic index lowers your risk of developing diabetes
reports the National Food Policy Capacity Strengthening Programme
(NFPCSP).

White rice, on the other hand, has a high glycaemic index. It
increases the speed of digestion thereby, raising blood glucose levels
and the risk of — you got it — type 2 diabetes. It is produced by
removing the hull, germ and bran from brown rice: a process that
eliminates all the natural oils, fibers and healthy fats. What's left
is a grain that may look and taste better, but carries far fewer
health benefits. So next time you're whipping up a piping hot plate of
rajma chawal or a flavourful plate of biryani, consider tagging in
brown rice to your dish.

The New Grain in Town

Across the globe, people are going against the proverbial grain and
opting for a healthier option, the high-in-fiber Mohan rice. It's
proven to be a fantastic source for insoluble fibres that keep your
gut feeling healthy and happy.

In fact, brown rice benefits actually inspired renowned diabetologist,
Dr. V. Mohan, to try and mimic the properties of this food. He
developed a high-fibre rice that slows down the rise of blood sugar
levels after a meal. A hybrid variety, Dr. Mohan's High Fibre Rice
aims to reduce the glycaemic response among overweight Indians who may
be prone to Type 2 diabetes. In a market dominated by refined,
vitamin-stripped versions, this diabetic rice is definitely a ray of
sunshine and a smart choice to include in your balanced diet.

Health on a Plate

In recent years, the world has been catching on to the impressive
benefits of brown rice. In a study published in Diabetes Care,
researchers found that women who ate brown rice and other whole grains
reduced their risk of type II diabetes. And brown rice is more
nutrient rich with vitamins and minerals when compared to white rice:

Brown (RDI)

White (RDI)

Thiamine

6%

1%

Niacin

8%

2%

Vitamin B6

7%

5%

Manganese

45%

24%

Magnesium

11%

3%

Phosphorus

8%

4%

Iron

2%

1%

Zinc

4%

3%

Table courtesy of Heathline.

In addition to getting you the nutrients and minerals, brown rice has
added benefits for people with diabetes. According to Biological &
PharmaceuticalBulletin, the fibre in brown rice can help you control
your blood sugar levels, as well.

So when you swap white for brown rice, you can decrease your diabetes
risk and help control your blood sugar. This nutrient-rich addition is
a smart part of a diabetes-friendly diet, and it tastes almost as
good, if not better than it's white rice cousin.

With this wholesome grain, you can rest assured that your love affair
with rice doesn't have to end anytime in the near future. So swap out
that white rice for brown, and enjoy that flavourful plate of biryani.
You can rest easy knowing you're making smarter food choices.



--
*GATHER THE SCATTERED*

Fr Mathew Moothasseril
Sant Thoma Bhavan
Post Box 306
RAMAN MALA
Kolhapur,416 003
Maharashtra
INDIA