How to eat Rice? Is Rice healthy or not?

In India, Rice is the staple grain because of the highest production. However, there is a long going debate. Is rice healthy or not?

Rice is essential as it contains numerous vitamins, carbs, fibres that give instant energy to the body, its growth and development. It is one of the most popular gluten-free grains for people with celiac disease.

You may be directed to negate rice to drop bodyweight. But in reality, food can be fattening if portion levels are not controlled. Therefore eat your regular rice with proper proportions and have a balanced & healthy diet. 

How to intake meal properly? 

A balanced diet is essential to get sustained energy to the human body. As per statistics, an adult should consume 1800 Kcal of food per day on an average. 

Overeating or excessive calorie intake leads to Obesity which increases the risks of chronic diseases like diabetes, high blood pressure, and cardiovascular diseases. Hence, a balanced diet is a smart way to stay out from those risks.  

An appropriate portion of food: 

The well- apportioned meal provides all the essential nutrients.

In India, grains are the main staple, and it may pair with lots of vegetables and some meat. 

Hence divide the plate or lunch box into three portions with grains, vegetables and meat or protein-rich plant foods. In that, Grains should take up three parts, Vegetables should be of two parts, and one part should be of meat/fish/egg/tofu or other high protein plant-based foods like sprouts and leafy vegetables. We can say these in ratio as 3:2:1

Let’s see this in detail,

The large part of the plate should hold Grains like white rice, brown rice, etc. All rice is gluten-free, which is apt for people with celiac disease. 

Next to grains, Vegetables are a priority. They are rich in nutrients including potassium, fibre, vitamin A, and vitamin C. It helps for digestion, and maintains blood pressure. For example: Carrot, Mushrooms, Green peas, Cabbage, Broccoli, Beetroot, etc. Use always fresh vegetables, not preserved.

The third portion is the Meat. Prefer low-fat meat items like skinned-chicken, fish, eggs, etc. Fish is rich in Omega3 fatty acid that is good for the human brain and body. 

Suppose if you are a vegetarian, you can take protein-rich foods like tofu, sprouts or other leafy vegetables as an alternative for meat.

I hope that you may understand how to intake the daily meals and its proportion levels to lead a disease-free and healthy life. 

Just wait for the next blog to know the interesting facts and nutritional values of "Fermented Rice" which is taken as a morning meal by our ancestors.


Be Healthy...Live Happily!!!