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Zareer Patell

Rice

Are you “What You Eat?” or “How You Eat?”.

Studies show that real food plays a significant role in lowering cholesterol and in maintaining your blood glucose levels.

Why is this so? Answer is, because real food has fibre that keeps the insulin and glucose rise in check. Pertinent literature also tells us that a high fibre diet is as good as a low carb diet in keeping insulin and blood glucose under control. 

But white rice is a refined product. They remove the germ (embryo), bran (fibre, b-vitamins, proteins and fat) and husk (inedible outer layer) – so rice is stripped down to a quick carb (starch) which is easily digestible but carries a higher glycemic index (73) that is not good for weight loss, not good for sugar control, and definitely not good for those who constantly watch their belly size (pot belly).

Modern day ‘processed rice’ is one of the highest starch based foods on the planet and could be a good source of carbohydrates for bodybuilders and athletes because it’s a safe starch to consume before exercise and for energy recovery but maybe not for others. An overdose of it (twice a day) is believed to have a negative impact on your gut health (microbiome). It also lacks vitamins and minerals, polyphenols and antioxidants – the very compounds that help microbiome improve gut health and your immunity – as all autoimmune diseases begin in the gut. 

So what to do?

  1. Switching to healthier alternative like millets (whole grain) which still have the nutrients contained between the germ and the bran layers. They improve endothelial function within the arteries (heart health) and gut – and will make your BMI weight reduction and tummy size shrink a reality. They have beneficial resistant starch which does not spike blood sugar. It’s actually a prebiotic which aids gut health by increasing the numbers of good bacteria (microbiome).
  2. Or; a) eat white or brown basmati rice in moderation, that is 2 to 3 times a week – along with millets on rest of the days as part of a balanced diet, b) include veggies (fibre), lean proteins (meat/eggs) and healthy fats, and c) keep your portion size reasonable.  
  3.  Remember, it’s not about cutting out rice completely; it’s about how you pair it with other food and your overall lifestyle.
  4. Now if you combine that with regular exercise (even simple walking, for that matter), you’ll  be on the right track to a healthier and a newer look and feel!

Zareer Patell – Black Belt, Personal / Online Fitness Trainer and Wellness Columnist (since 1972).

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The fabled fountain of youth has become a reality. Centuries ago, Ponce de Leon went chasing after it & started a trend that exists to this day. The waters of the Bahamas & Florida that de Leon believed could restore health & youth – although nice to swim in – didn’t quite cut it. You can also forget about finding the answer on some mountaintop.

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