Reader's Corner

Rice is one of the most prominent grains in people’s diet the world over. However, often it is said that rice consumption is associated with obesity and pot belly. Diabetic persons are also confused about whether rice should be avoided totally and chapatis be opted for instead. Please advise whether the above view is correct. Is rice really the culprit in weight gain and increase in glucose levels in the blood? Is it advisable for the average person to limit its consumption, specially when compared with wheat and its derivatives?

Rice has approximately the same caloric content as wheat when compared weight for weight. But the carbohydrate content of rice is higher than that of wheat. 60 gms of rice gives us 50 gms of available carbohydrate while 120 gms of whole wheat flour gives 50 gms of available carbohydrate. The blood sugar rise after rice intake will definitely be much higher, an issue of great importance to those with diabetes.

Rice consumption is not directly associated with obesity. However, it is usually seen that, while people can take limited number of chapatis (wheat preparation), they always tend to take much larger portions of rice, hence increasing the caloric intake. Therefore, in weight loss programmes, rice intake will often be limited. Diabetics can definitely include rice in small quantities. They should include plenty of salads in that meal. This would help slow down the absorption of rice.

It is not at all necessary for a normal, healthy weight person to limit rice intake. However, you can definitely opt for brown rice and parboiled rice in your diet, instead of polished rice, since these varieties are more nutrient rich, while the white polished rice has lost significant amounts of vitamin and fibre in the refining process.