Rice in moderate portions will not pile on the extra, unwanted calories

It’s cholesterol-free, practically fat-free and has just traces of sodium. What’s more, rice is loaded with all good things — vitamins, proteins and minerals like iron/calcium and fibre. Feeling exhausted after a hard day’s work? Rice can be a quick-fix energy source that will also go easy on the stomach. And while you might fret about adding inches to your waist, the good news is that rice (let’s say it emphatically) — in moderate portions — will not wreak havoc with your proportions.

You can safely serve yourself some rice if you don’t suffer from hypothyroidism, are not sensitive to carbohydrates, have a high metabolic rate (and therefore burn fat easily). “But for those who feel bloated after eating rice, have a slow metabolic rate and excessive insulin in the bloodstream, it’s best to cut down on rice consumption,”says fitness and sports medicine specialist Gaurav Sharma.

Dietician Ritika Samaddar, does not tick rice off from her patients’ nutrition charts. She says: “You can have rice even when you are on a weight-loss diet. But take care not to binge on it and eat it in combination with high fibre foods like whole dals, vegetables and salads.”

To start at the very beginning, rice can be split into two generic categories — Indica or the long-grained rice (like the Indian Basmati) and Japonica, the short-grained family.

Then, there are over 8,000 varieties of rice globally and it’s the staple of about half the world’s population. It’s a variety of grass (yes, it is) that lends itself to making a complete meal — starting with the soup, the appetisers, the main course and the dessert. It also goes into making wine, cakes, noodles, paper and flour.

It’s time to give rice the thumbs up especially if you can choose the variety of grain that suits you best.

Wholesome eating
Brown Rice

Research indicates that brown rice — which is tan in colour due to the bran layers that cling to the grain — is safe for people with high blood sugar. Its flavour is nutty, and the texture, chewy.

“Eating brown rice is an easy way to add wholegrains to your diet,” says Rajneesh Ohri, director, Tilda Riceland. The brand’s portfolio includes Basmati and sona masuri (a medium-grain rice grown largely in Andhra Pradesh and Karnataka).

Moderate quantities of brown rice come with lower glycaemic index (GI index) than white polished rice (in which the bran layer has been polished away). For those who came in late, GI is a measure of the effects of carbohydrates on blood glucose levels. Carbs that break down rapidly during digestion release glucose rapidly into the bloodstream and have a high GI as against those carbohydrates which are slow in breaking down and have a low GI.

Brown rice (anywhere between Rs 80 to Rs 120 per kilo) is nutritious alright: it’s high in fibre, micronutrients and vitamin B complex. Sharma says that if you pair brown rice with proteins (like tandoori chicken), the GI of brown rice comes down further making it healthier for diabetics and weight-watchers.

Nutritionists also claim that the magnesium content in brown rice helps reduce the severity of asthma attacks, can help lower high blood pressure, reduce migraine frequency and the risk of strokes/heart attacks.

Aroma therapy
Basmati

Basmati rice — in both polished white and brown versions —is a premium segment that rules at the top of the rice hierarchy (at anywhere from Rs 65 to Rs 110 per kilo). Aromatic Basmati rice may be ideal for your pulaos and biryanis but opinions are divided over its health benefits.

Some diet experts claim that it is polished and hence low in fibre and nutrients like any other polished variety of rice. But Ohri disagrees and insists that Basmati is an excellent choice for those on a glycaemic diet. “While standard white and standard brown rice have GI in 70s and 80s, Basmati on the other hand has a GI of just 58,” he says.

Low on Nutrition
Standard Polished White Rice

Regular or standard polished white rice doesn’t have too many fans (it can cost as little as Rs 14 per kilo, while the long-grained version costs Rs 40 to Rs 65 per kg).

Vandana Shiva, the woman behind Navdanya, an organic food outlet, says: “Nutritionally, this rice is emptied out.” Samaddar agrees and adds that research indicates that polishing rice destroys 67 per cent vitamin B3, 80 per cent vitamin B1, 90 per cent vitamin B6, half of the manganese and phosphorus contents, 60 per cent of iron, and all the dietary fibre and essential fatty acids of normal rice.

Give me Red
Red Rice

If you are looking for an iron-rich source of nutrition, especially for your child, shop for red rice at any organic food outlet. Rich in iron, red rice, has a red bran layer and is cultivated on the mountainous slopes of Uttaranchal. According to Shiva, red rice is the fastest selling item on Navdanya shelves despite its expensive — Rs 90 per kg — price tag.

Not really rice
Wild Rice

Gaurav Sharma says that wild rice — basically seeds of a water grass related to the rice family — can be another staple for your little ones. He says that wild rice (about Rs 99 per kilo) scores over other grains — and some varieties of rice — as it has a higher percentage of proteins, minerals, vitamin B, folic acid, and carbohydrates. And it also packs in calcium and iron, so vital for growing children.

And some more

Sushi is made from a white short-grained variety of rice used in Korean and Japanese cuisines. Location :ITC The Sonar,Calcutta; Courtesy : Ramesh Javvaji; Pix by Rashbehari Das

Black rice, which has a thin layer of black bran covering a white kernel, is used in Chinese, Thai and Filipino desserts. According to Samaddar, this form of whole (and hence unpolished rice) has more vitamins, minerals and fibre than regular polished rice.

Another variety, Sushi rice, is a white, short-grained variety used in Korean and Japanese cuisines. Sticky rice, which is a gluten-free source of carbohydrates and proteins, comes in short and long grain and can be cooked as regular rice or used in snacks and desserts. “Since it not a fully polished rice, it is a healthier option than regular rice,” adds Samaddar.