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Choosing the right rice:

Have you ever wondered which rice option should you choose among the many varieties that most of the supermarkets in Australia offer?

Rice is a good source of carbohydrate. Carbohydrates can be broken down in our body to glucose units that can be absorbed as a source of energy. B-group vitamins, such as folate and thiamine are the two main vitamins that can be easily found in rice. Folate helps maintain strong red blood cells, and thiamine plays a role in nerve function. If you are gluten-free, then the naturally gluten-free rice is the option you should go for as it is one of the the least allergenic grains.

Good to know that in comparison to pasta,rice offers a complete protein source as it has eight essential amino acid for muscle development.

🔹In comparison to white rice, brown rice is more nutritious, because of it’s bran layer. It also has more antioxidant, vitamin E, key minerals and ‘good’ fats. It also has magnesium, which is essential for strong bones, and potassium, which helps control blood pressure. 🔹Brown rice in comparison to white rice has more insoluble fibre and hence it is better for bowel health.

🔹1 cup of brown rice provides about 10% of average adult dietary fibre needs per day. 🔺Wild rice has a distinctive nutty flavour and is a good source of antioxidants and fibre. However, it’s more costly and takes a while to cook like brown rice.

Two key messages:

1️⃣Try to go with 1/4 plate long-grain rice at each meal to keep Glycemic load of the meal on control if you are diabetic

2️⃣Try to mix your rice with barley, legumes/beans which has more fibre and is good source of beta-glucan (cholesterol lowering agent). Or mix it with chia seed for its source of omega-3(heart friendly fat).


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