1/11/2024 0 Comments Rice caloriesEntertainment Shatrughan Sinha claims Deewaar was written for him, regrets not doing Sholay: 'There was a clash of thoughts between some people'.Day after Nitish remark, Congress: ‘We know our role very well … Not two-faced like many in Opposition’.Explained Indian Oil responds to Adani contract allegations: What are Cong, Mahua Moitra's claims?.WHAT IS THE RIGHT PORTION OF BROWN, WHITE RICE TO HAVE? ![]() She had conducted a study among patients at Madras Medical College where patients who had rice cooked the traditional way, with harmful elements drained away, did much better than those who had pressure-cooked rice, which seals it all in. So, whatever the rice variety, boil it in the traditional way and discard the water,” advises Dr Bajaj. “Apart from starch, every rice variety is exposed to some arsenic contamination. It is always better to prepare rice the traditional way by using extra water and draining the starch away. This can easily be sorted by soaking and fermenting it so that these essential nutrients become more bio-available,” adds Dr Bajaj. “Also, brown rice has more phytate which interferes with the absorption of calcium, iron and zinc and so you have to make up for these deficiencies. Since white rice is milled and polished, it can last up to ten years. Of course, brown rice has some disadvantages, it has a shelf life of six months, so buy just as you can consume within that time. Which is why portion control becomes important for any kind of rice that you eat,” says Dr Bajaj. Anything lower than 55 is considered low GI. “But at 68, it is medium for brown rice and a high 73 for white rice. The glycaemic index (GI), or the index which shows you how quickly each food affects your blood sugar (glucose) level when that food is eaten on its own, of rice is generally high. In another study, 40 overweight women who ate 2/3 cup (150 grams) of brown rice per day for six weeks had significant reductions in body weight and waist circumference compared to women who ate the same amount of white rice. Besides, fibre boosts gut health, which means it indirectly prevents accumulation of visceral fat.” In 2016, a research paper in the Nutrition Journal found that both children and adults who ate brown rice had healthier weight. It also means that sugar release from your food is slower and doesn’t cause a sugar rush. Now fibre gives the satiety load in your diet, which means your hunger pangs are spaced out and you do not load up on dietary calories needlessly. ![]() The fibre content of brown rice is 4.5 gm, 1.5 to 2 gm more than white rice. Besides, brown rice, because it retains the husk unlike polished and milled white rice, is rich in fibre, vitamins and minerals. Says Dr Meenakshi Bajaj, dietician, Tamil Nadu Government Multi-Super Speciality Hospital, Chennai, “In brown rice, the calories come from protein more than carbohydrates, at 9.16 gm, while 75 per cent of the calories in white rice come from carbohydrates, and it has 7.94 gm of protein.
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