Does rice raise blood sugar?

 

One can say that white rice is a high-GI product, and after consumption, glucose quickly enters the bloodstream. This happens because, in the case of white rice, the nutrient structure is significantly changed by removing the bran rich in fibers, which would slow down the metabolism. Thus, in this situation, there really is a glycemic effect from consuming rice – it is not about panic or exaggeration.

The important issue is whether this rise in blood sugar levels will be harmful. There is no doubt that a well-functioning metabolism will cope easily with such a rise and restore baseline glucose values. In other cases, where a person has low insulin sensitivity and is inactive, it means that this spike will lead to higher levels of sugar in the blood, as the body will not be able to cope with it.

It should also be noted that the problem of eating rice arose due to certain reasons and cultural traditions associated with this grain. Historically, populations from East and Southeast Asia consumed rice as part of their diet and had low incidence of type 2 diabetes, but after the influence of Western culture on the region.

The consumption of brown rice, allowing rice to cool down before consumption, combining rice with fiber, fats, or proteins, and controlling portions all significantly reduce the impact on blood sugar levels. They are not gimmicks, but actual mechanisms.

As long as you are not insulin resistant or pre-diabetic, your regular consumption of rice will probably do you no damage at all. However, if you fall into that category, it demands serious consideration, not necessarily exclusion but intelligent handling of the situation.

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Is eating rice good or bad for health?

 

Rice is predominantly a staple food for most Asian countries, and it happens to be one of the most consumed cereal grains across the world. Right from white rice to brown rice to the nutrient-dense black rice and red rice, there are several variants of rice, and each one has something good or bad about it. However, there are several myths floating all around social media that eating rice is not good for health, whereas, according to some studies, rice is a rich source of nutrients. Thus, we thought of sharing more insight into the matter and whether eating rice is good or bad. Read on!

Here’s why eating rice daily is good or bad for health:

Natural dose of energy

Yes! You read it right; we often blame rice for being the sole reason for our after-meal dizziness. Well, you will be amazed to know that rice is naturally loaded with carbohydrates, which help in boosting the energy levels. Rice has a long chain of complex carbohydrates that take quite some time to break down. Thus, it keeps you satiated for a longer duration of time. However, too much starchy food can be harmful for people suffering from diabetes. Hence, keeping in check the quantity becomes important to derive the benefits of this nutrient-dense cereal.

Nutrient-rich

Rice is a powerhouse of various nutrients. In fact, all varieties of rice are a great source of minerals such as calcium and iron; they are also rich in vitamins, such as niacin, vitamin D, thiamine, fiber and riboflavin. Rice is easy to digest, has less saturated fat, and has good cholesterol as compared to other foods. Hence, it is good for heart health.

Good for digestion

Suffering from stomach ailments? Then rice can be the best healthy alternative to go for. It is light and easy to digest, and the presence of fibers makes it a great thing to go for. In fact, the fiber content in rice helps in reducing constipation and other stomach-related ailments.

Glycemic index

Rice has several nutrients and minerals, but despite all the good things it has, it has a high glycemic index, which can actually lead to diabetes. The presence of starch takes too much time to break down the carbs. Hence, too much rice, especially white rice, must be avoided to stay away from various lifestyle diseases.

Weight loss or weight gain

There are various studies that suggest that going for a rice-based diet can actually help in losing weight, as it has more fiber and less saturated fat.

ಅಕ್ಕಿಗಳ ರಾಜ ಎಂದು ಯಾವ ಅಕ್ಕಿ 🍚 ಯನ್ನು ಕರೆಯುತ್ತಾರೆ?

 ಅಕ್ಕಿಗಳ ರಾಜ ಅಂತ ಕರೆಸಿಕೊಳ್ಳ ಬಹುದಾದ ಒಂದು ಅಕ್ಕಿಯನ್ನು ಹೆಸರಿಸಲು ಆಗುವುದಿಲ್ಲ.

ಒಂದೊಂದು ಭಾಗದಲ್ಲಿ ಒಂದೊಂದು ಅಕ್ಕಿಯು ತನ್ನದೇ ಆದ ಪ್ರಭುತ್ವವನ್ನು ಸಾಧಿಸಿದೆ.

ಭಾರತದಲ್ಲಿ ಬಾಸ್ಮತಿ ಅಕ್ಕಿಯನ್ನು ಉತ್ತಮವಾದ ಅಕ್ಕಿ ಅನ್ನಬಹುದು.

• ಇದು ತನ್ನದೇ ಆದ ಆಕಾರ , ರುಚಿ ಮತ್ತು ಸುವಾಸನೆಯನ್ನು ಹೊಂದಿದೆ. ಇದು ಭಾರತದಲ್ಲಿ ತಯಾರಿಸುವ ಚೈನೀಸ್ ಅಡುಗೆಗೆ ಹೆಚ್ಚು ರುಚಿ ಕೊಡುತ್ತದೆ.

ಕರ್ನಾಟಕದಲ್ಲಿ ಬೆಳೆಯುವ ವೆಹಾನಿ (Whehani rice) ಅಕ್ಕಿ ಕೂಡಾ ಬಾಸ್ಮತಿ ಅಕ್ಕಿಯಷ್ಟೇ ರುಚಿಕಟ್ಟಾಗಿದೆ.

• ಥೈಲ್ಯಾಂಡ್ ಕಡೆಗೆ ಹೋದರೆ ಅವರು ಹೆಚ್ಚಾಗಿ ಬಳಸುವುದು ಜಾಸ್ಮಿನ್ ರೈಸ್ (Jasmine rice )

• ಜಪಾನಿನಲ್ಲಿ ಕೊಶ್ಹಿಕರಿ (Koshihikari rice) ಅನ್ನುವ ಅಕ್ಕಿಯನ್ನು ವಿಶೇಷವಾಗಿ ಉಪಯೋಗಿಸುತ್ತಾರೆ.

• ಇನ್ನು , ಆಸ್ಟ್ರೇಲಿಯಾ ದಲ್ಲಿ ದೂಂಗಾರಾ (Doongara rice) ಅನ್ನುವ ಅಕ್ಕಿಯು ಹೆಚ್ಚು ಪ್ರಸಿದ್ಧಿ ಪಡೆದಿದೆ.
• ಚೈನಾ ಮತ್ತು ಇಂಡೊನೇಶಿಯಾದಲ್ಲಿ ಒಂದು ರೀತಿಯ ಕಪ್ಪು ಅಕ್ಕಿ ಹೆಚ್ಚು ಪ್ರಚಲಿತ.

• ಇದು ತುಂಬಾ ಪೌಷ್ಟಿಕಾಂಶ ಹೊಂದಿದ ಅಕ್ಕಿಯಾದ್ದರಿಂದ ಇದನ್ನು ರಾಜರ ಅಕ್ಕಿ ಅಥವಾ ನಿಷೇಧಿತ ಅಕ್ಕಿ ಅಂತ ಕರೆದು ಕೇವಲ ರಾಜರುಗಳು ಮಾತ್ರವೇ ಉಪಯೋಗಿಸುತ್ತಿದ್ದರಂತೆ!!
• ಹಾಗೆ ನೋಡಿದರೆ ಇದನ್ನೇ ಅಕ್ಕಿಯ ರಾಜ ಅಂತ ಕರೆದರೂ ತಪ್ಪಿಲ್ಲ.

ಅಕ್ಕಿಯ ರಾಜನೇ ಇರಲಿ , ಅಕ್ಕಿಯ ರಾಣಿಯೇ ಇರಲಿ , ನಮಗೆ ಬೇಕಿರುವುದು ಆರೋಗ್ಯಕ್ಕೆ ಹೊಂದಿಕೆ ಆಗುವ ಅಕ್ಕಿಯೇ ಹೊರತು ಯಾವುದೋ ರಾಜ , ರಾಣಿ ಅಂತ ಕರೆಸಿಕೊಳ್ಳುವ ಅಕ್ಕಿ ಅಲ್ಲ.

ಹಾಗೆ ನೋಡಿದರೆ ನಮ್ಮಲ್ಲಿ ಸಿಗುವ ಪಾಲಿಶ್ ಮಾಡದ ಕೆಂಪು ಅಥವಾ ಕಂದು ಬಣ್ಣದ ದಪ್ಪ ಅಕ್ಕಿಯು ಸರ್ವ ಕಾಲಕ್ಕೂ ಅಕ್ಕಿಯ ರಾಜ ಅನಿಸಿಕೊಳ್ಳುತ್ತದೆ.

ಈ ಅಕ್ಕಿಯು , ಅಕ್ಕಿಯಲ್ಲಿರಬೇಕಾದ ಎಲ್ಲ ಗುಣಗಳನ್ನೂ ಹೊಂದಿದೆಯಾದ್ದರಿಂದ ಇದು ಎಲ್ಲರಿಗೂ ಸೂಕ್ತ. ರುಚಿ ಅಷ್ಟಾಗಿ ಚೆನ್ನಾಗಿರುವುದಿಲ್ಲ ಅಷ್ಟೆ.