Rice, Rice, And Rice!
By Vishwanthar on Nutrition
November 9, 2010
“Coach, I have left eating rice, as I want to lose weight, and I am consuming chapathi’s (wheat) and ragi instead.” I don’t know how many times I have heard this statement from many of my clients, for many of them follow this strategy and think it to be the right means of reducing body weight. You have to understand that rice, wheat, ragi, and jowar are all grains. Grains are a very good source of carbohydrate, and carbohydrates are needed for the body to provide energy. However, it should be known that grains are packed with lots of calories. Rice, wheat, ragi, jowar, or any other grain contain huge amount of calories and consuming any of them in large quantities is a sure way to gain fat.
Therefore, please don’t treat rice to be the main culprit rather any grain can harm your body by gaining more fat. A saner alternative is to consume unpolished rice instead of white rice, for white rice is devoid of the much needed fiber we need. There are two types of fiber: Soluble and insoluble. Soluble fiber is essential to lower total cholesterol therefore reducing the risk of heart diseases, and it helps in regulating blood sugar which benefits people with diabetes. Insoluble fiber promotes regular bowel movement and prevents constipation. It also helps in removing toxic waste through the intestine thereby helps in preventing colon cancer by keeping an optimal pH in intestines to prevent microbes from producing cancerous substances. The outer layer of rice contains insoluble fiber. Polishing rice removes the outer layer of the rice, for you cannot derive the benefit which fiber provides.
Since all grains are packed with huge amount of calories, it is advisable to consume them in moderate quantities. A well balanced meal is one which contains carbohydrates, protein, healthy fat, and vitamins and minerals. So do not consume only carbohydrates and gain more fat, rather leave some space in your stomach for protein derived from eggs, fish, chicken, and sprouts; fat from healthy cooking oil, almonds, and walnut; vitamins and minerals from various vegetables and fruits.