HYDERABAD: Last month, Tollywood actor Rakul Preet Singh took weight watchers by surprise when she endorsed eating rice by calling it ‘a plate full of happiness’. Though it is a staple food item in many parts of the country, this cereal grain has earned the dubious distinction of being ‘fattening’.
However, of late, celebrities and nutritionists have jumped to its defence, saying that consumers are often overlooking the benefits this traditional item offers. Rakul Preet wrote: “Many of us think that rice is fattening! No it isn’t. On the contrary, it’s the easiest form of carbs to digest for the body. It heals the gut which in turn helps in better absorption of nutrients.
Most importantly it’s basic food and easily available even during lockdown. So eat simple, nutritious and balanced meals and improve your immunity.” When we asked Dr Janaki Badugu, a nutritionist who runs the Diaita Eatright Clinic, she said: “There is nothing wrong with having white rice, but you should watch your portions. It is false that weight gain is proportional to the quantity of rice you eat, but there are many who fear this cereal.
They go to the extent of saying that if they eat rice in the afternoon, they will gain weight by evening. But if we look at the major cereals, they release a similar amount of calories. Be it rice, wheat, ragi, millets or even legumes, 100 gm of each of these release calories between 320 to 375. What these cereals differ in is their nutrient profile. For example, wheat and ragi have more fibre than the others. Polishing rice takes away its nutrients, and thereby, hand-pounded rice or brown rice can be alternative options.
But if you are taking white rice in limited portions, you can easily include it in your meals.” Dr B Sujeeth Kumar, a consultant surgeon, said: “White rice is deficient in bran and germ layer, and hence does not have any nutrients and fibre. An easy way to make rice more nutritious is to have it with lentils and green leafy vegetables. This combination brings down the glycemic index of rice, which means sugar is absorbed in the body over three-four hours without causing any sudden spike in blood sugar.
This leads to less hunger pangs and prevents overeating.” “At the end of the day, it is not the fault of the rice that you are gaining weight. If you are eating rice with oily curries and fried sides, it increases the total calories of a meal. Also, lack of portion control too can provide you more calories than you can burn. The body stores the leftover calories as fat, and that is how people gain weight,” adds Dr Janaki.
A layered thing
Rice and fevers
Rice kanji (gruel) is an excellent potion to have if one contracts the virus. It can bring down fever and
also relieve the body of aches. Another good side of this grain is that it is gluten-free. The starch and B vitamins in rice also makes it a calming agent which can reduce stress and anxiety.
Recommended portion
A tightly-packed cup (250 ml) of rice per meal is recommended for adults, even for those who are trying to lose weight.
Okay for diabetics?
Rice has a high glycaemic index (70), which makes diabetics jittery about having it. The index is a
measure of how quickly a food causes our blood sugar levels to rise. However, if we take rice with dal, vegetables, curd etc., the GI comes down to around 50. When the food becomes complex, the GI gets
reduced.
TRY THESE QUICK RECIPES
VEGETABLE SAFFRON RICE PILAF
INGREDIENTS:
2 cups long grain rice (Basmati)
2 tbsp unsalted butter
2 tbsp olive oil
1 large onion (chopped)
2-4 cloves of garlic ( finely chopped)
1/4 cup fresh or frozen peas*
1 red or yellow bell pepper (chopped*)
1 carrot (peeled and chopped*)
1/2 tsp salt (or to taste)
1/2 tsp white pepper
1/4 cup chopped fresh parsley
4 1/2 cups (about 1 litre) vegetable stock
1/2 tsp saffron threads
METHOD:
(Chef Kailash Gundupalli, Novotel Hyderabad Convention Centre)
EDAMAME SOY JASMINE RICE
INGREDIENTS:
2 cups jasmine rice
1/2 cup boiled Edamame bean
1/2 cup carrot
1 tbsp garlic
1/2 cup spring onion
2 tbsp oil
1 tbsp soy sauce
Salt to taste
1/2 tsp white pepper
METHOD:
(Jr. Sous Chef Prithvi Raj Singh, Yi Jing, ITC Kohenur)
BAGARA KHANA
INGREDIENTS:
4 tsp ghee
2 bayleaves
1 tsp shahi jeera
3 pods green cardamom
1/2 mace | 4 cloves
1 small cinnamon stick
1 medium sized onion (sliced)
3 green chilies (slit)
2 tbsp ginger garlic paste
A few sprigs of mint leaves
300 g Basmati rice
Water as required
Salt to taste
METHOD:
(Chef Sudhir Nair, Executive Chef - The Westin Hyderabad Mindspace)