Although rice is a staple food in many parts of the world, it remains one of the most debated foods. Let us debunk three most commonly associated myths:
Myth: Rice should not be eaten by those with diabetes.
Fact: Rice has a high glycemic index (GI), causing blood sugar levels to spike, but so do a lot of other foods such as breads, processed foods, sugary foods, starchy foods such as potatoes. When eaten in moderation and along with low GI foods (such as vegetables and lentils), there is no harm in diabetics eating rice. One must be sure to not combine it with any other high GI food, and it must be eaten in moderation.
Myth: Rice is fattening.
Fact: Rice is low in fats and is also cholesterol-free.
Myth: Rice is all carbohydrates and no protein.
Fact: Protein is the second most abundant nutrient found in rice. A cup of white rice contains 3-4 g of protein and the quality of protein is in fact better compared to a lot of other grains.
Some additional information about rice:
-It is recommended to switch from white, processed rice to whole-grain brown rice because it has more fiber, vitamins and minerals which are all lost in processing for conversion to white rice.
-Always soak the rice before cooking and wash it 3-4 times to remove all the starch. You must also boil the rice with excess water to keep the starch content low.
-It is an incomplete form of protein and should be eaten in combination with another source of protein such as lentils in order to get all necessary amino acids.
-It is also a good idea to add some vegetables if having rice by itself, to balance out the glycemic index, so that there is no sudden spike in your blood sugar levels.
