White and brown rice are the most popular types of rice and have similar origins.
Brown rice is simply the entire whole rice grain. It contains the fiber-rich bran, the nutrient-packed germ and the carbohydrate-rich endosperm.
On the other hand, white rice is stripped of its bran and germ, leaving just the endosperm. It’s then processed to improve taste, extend shelf life and enhance cooking properties. White rice is considered empty carbs since it loses its main sources of nutrients. There are fewer foods that instill more fear in person hearts than rice. Or more specifically, white rice. This humble food grain has become a dietary force that few dieters want to reckon with-so many skip rice entirely in their efforts to lose weight or reach their health goals. While the nutritional benefits of brown rice have been discussed to death, the problem is that it's relatively costly and not commonly available like white rice. Also, brown rice has a fairly distinctive taste, which may not always marry well with dishes which work so well with its whiter cousin. That's why this piece is my effort to tell you why not to be a white food grain killer. To start with, all the rumors you have heard about white rice are true. Yes, it has a higher glycemic index (GI), which means that it gets converted into glucose very quickly by your body and can spike blood sugar levels. Bad for both diabetics and dieters. It is also a starchy food (starch is part of the glucose family), which again can be fattening and disturb-or even reverse weight loss efforts. All true. But to that, white rice is only a problem if you don't cook it or eat it in the way it should be eaten. And yes, there is a way. Or more than one way to have your rice and eat it too. BOIL WHITE RICE, DON'T PRESSURE COOK IT - Cooking rice in a pressure cooker means that the starch will remain in the rice and not be released in the water. The same holds true with rice cookers. To remove the starch, boil it and drain the rice water. ADD VEGETABLES TO LOWER ITS GI - Did you know that high GI food can become low GI foods? In the case of rice, this is done by simply changing the composition of the rice and adding vegetables to it. The vegetables take more time for your body to process, and this slows down the rice's ability to quickly convert into glucose. PORTION IT OUT - For dieters and diabetics, one medium size bowl a day is the serving size is recommended. Diabetics need to be doubly sure that all water is completely drained before eating it. White rice is yummy, and is the base for many dishes - not only in Indian cooking but many other cuisines, both regional and international. It's tasty and versatile and can be a health companion, making you look forward to your meals instead of dreading them. Why give it up if you don't have to ?
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