Like people, foods too have reputations! Some foods are considered super healthy and bestowed all sorts of complimentary  titles. There are others, however, that develop such notoriety that they find it hard to shake off their bad reputations for generations. We think it’s time for some reputation management!

People everywhere have had an awakening about the need to be healthy, to exercise, to have a healthy and nutritious diet; and there is a huge amount of information available in the form of books, or on the internet about what is healthy and what is unhealthy!

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Although rice is one of the most widely consumed grains in the world, off-late it has come under attack for being fattening or starchy. Let’s take a look at the nutritional content of rice.

Rice to the occasion

From biryani to dosa, risotto to sushi, rice is eaten in so many wonderful ways around the world. It is, after all, a staple for more than half of the world’s population. Principally consumed in Asia, rice provides 20% of the world’s energy supply, while wheat supplies 19% and maize 5%. In India, rice eating regions include eastern India – Assam, Sikkim, Meghalaya, West Bengal; Central India – Bihar, Chattisgarh, Jharkhand; and Southern India – Kerala, Tamil Nadu, Karnataka.

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Rice is not a popular item on most dieting charts. Does its contemporary, the roti, score more on the dieting scale? I have heard a lot of people say that they have stopped rice and switched over to eating rotis in an attempt to reduce weight. I have myself suggested stopping eating rice to effect weight loss. Most people doing so claim that they have particularly reduced the tummy with a no rice diet.

For people from South India, not eating rice is a huge sacrifice since rice is their staple. So, let us see how one can eat rice and still lose weight.

The rice vs roti battle
· Rice is eaten not with just one side dish but an entourage of dishes and this is exactly why you can end up overeating. In the south, ghee is added to the first few morsels of rice. The next few mouthfuls need sambar, and rasam and the various poriyals or dry sabjis, and finally curds. Then, again how can one eat without pappad or pickle? Thus, calories add up to make the meal complete. On the contrary rotis can be eaten with one dal and a dry sabji or a dry sabji and raita. Simple but filling.

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White rice might be pleasing to the palate, but it significantly increases the risk of type 2 diabetes when eaten regularly.

Researchers from the Harvard School of Public Health study who analysed previous studies found a linkage between consumption of white rice by the Asian population and type 2 diabetes.

Type 2 diabetes is a lifelong disease in which there are high levels of sugar (glucose) in the blood. It is also the commonest form of this condition.

The authors analysed the results of four studies: two in Asian (China and Japan) and two in Western countries (US and Australia). All participants were diabetes free at study baseline, reports the British Medical Journal.

White rice is the predominant type of rice eaten worldwide and has high Glycemic Index (GI) values. High GI diets are tied with a greater risk of type 2 diabetes, according to a Harvard statement.

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Rice is often avoided by most diabetics due to its high glycemic index. But, cooking rice with a variety of ingredients like veggies, sprouts, dals and other grains like broken wheat can definitely help a diabetic enjoy small portions of rice as a part of his meal.

Yavagu is a simple gruel, which is prepared using rice, water and mild spices.

According to ayurveda acharyas, yavagu should be administered in conditions like fever and,  as diet for convalescing patients and seniors who cannot digest heavy food. It provides instant energy and helps to recuperate fast. The liquid portion of yavagu is an excellent food for babies who are being introduced to semi-solid foods apart from mother’s milk.

Acharya Charaka praises the benefits of yavagu as follows:

1. It improves digestion
2. Normalizes vitiated doshas
3. Reduces thirst
4. Increases energy
5. Relieves constipation

Recipe ingredients:
1 measure rice
6 measures water
Salt, required quantity
¼ tsp grated ginger
1 pinch powdered pepper (optional)

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India’s staple is also comfort food at its best – a variety of lentils cooked together with spices to make a flavourful side dish to be served with rice or roti.

Click here to view recipe