Rice
Level
Usage
Product Category
Health impact
Environmental Impact
Rice to avoid
Conscious alternatives
Things to know about rice
What happens to rice after farmers harvest it?
Once rice is harvested, it goes to a mill where they clean it up and remove the husk from the grains. After taking off the husk, there is a layer of nutritious bran left behind. At this stage, rice is called brown rice and it's super healthy because it's packed with nutrients, vitamins, minerals, protein and dietary fibre.
Nowadays, unfortunately, they don't stop there. Rice is polised further to give us that lovely, shiny white rice that billions of people enjoy eating every day.
Video
This video explains the different layers of rice and what happens when rice is polished
Why is white rice considered to be unhealthy?
The primary issue with white rice is that it undergoes a polishing process that removes much of the grain's nutritional content - the essential vitamins, minerals and dietary fibre.
By removing the bran during polishing, important nutrients are lost, depriving families, especially children, of vital nutrients that were abundant in unpolished rice.
This has increased the risk of diseases like diabetes, which were far less common several decades ago when unpolished rice was prevalent.
Some of the key reasons why white rice may not be as beneficial as brown rice are:
- Reduced nutrients: The milling process strips away the bran and germ, where you find essential vitamins like vitamin B and important minerals like iron and magnesium. So, you're left with rice that's not as nutrient-rich.
- Lower fibre content: Unpolished rice has this fantastic bran layer that's full of dietary fibre, which is great for digestion and keeping your gut healthy. When they turn it into white rice, that helpful fibre is gone.
- Higher glycemic index: Now, this might sound a bit technical, but it's important. White rice has a higher glycemic index compared to unpolished rice. What that means is it can cause a faster spike in your blood sugar levels. Fast and sudden spikes in blood sugar levels increases the risk of prediabetes and Type 2 Diabetes.
This article isn't trying to bash white rice entirely. Having it occasionally as part of your diet is perfectly fine.
However, knowing that you are health conscious and aiming for a healthier choice, you may want to consider adding healthier grains to your meals to keep your family healthier and happier!
A video which discussed whether white rice is healthy or not
Why is rice polished if polishing makes rice unhealthy?
The process of polishing rice became popular for economic reasons. Before rice mills were introduced in Asia by the British, people primarily consumed unpolished rice. White rice consumption was infact considered strange back in those days.
The main reason for polishing rice was to increase its shelf life. Polishing makes rice less attractive to insects. Traders noticed that polished rice was less likely to be infested by pests which made it easier to store for longer periods. So, they began demanding more polished rice from the mills and started marketing white rice as the best option.
The economic forces in the rice industry played a significant role in promoting polished rice. Over time, through extensive marketing efforts, white rice consumption became the norm.
This shift to white polished rice has had its downsides. Despite the nutritional drawbacks, white rice has gained popularity for being easier to chew and generally perceived as tastier by many people. As a result, it has become the “preferred” choice for a large portion of the population.
What are the healthier alternatives to white rice?
The healthier alternative to white rice is brown rice.
We’d like to tell you an interesting story from a World War II prison camp. The prisoners there suffered from Beriberi, a disease caused by a deficiency of vitamin B and thiamine. Somehow, they managed to convince the guards to let them cook the bran shavings that were removed during the polishing of rice. Guess what? Their beriberi disappeared.
You know why?
Rice bran is packed with essential nutrients, including vitamin B and thiamine, which are crucial in preventing beriberi.
That's why white rice isn't great for your health. The polishing process strips away those valuable nutrients and the fibre, making it less nutritious. Plus, it increases the risk of diabetes because it can cause spikes in blood sugar levels.
You don't have to give up on rice. Slowly replace your white rice with brown rice. Brown rice retains all the nutritious bran and is a much healthier option compared to white rice.
Knowing your preference for healthier choices, go for brown rice!
Video
Outlines the benefits of brown rice
Should you remove rice from your diet?
Here's the deal – you don't need to ditch rice entirely from your diet to be healthier. Seriously, don't buy into that misconception!
In fact, you can actually boost your health by adding a bunch of awesome indigenous rice varieties to your meals. Rice is super versatile and can be used as a base for so many delicious dishes.
Some rice varieties are perfect for sweet treats, other varieties help you make mouthwatering biryanis and some varieties are just made for those soft and scrumptious idlis or traditional goodies like putthu and idiyappam. The trick is knowing which rice variety suits which dish best. Guess what? Thanks to the magic of the internet and apps like Youtube, finding video recipes for any indigenous rice variety is a piece of cake!
When you expand your food choices and try out different rice varieties, you're not just doing your health a favour – you're also supporting local farmers and being kind to the environment.
How awesome is that?
So, don’t not give rice the cold shoulder. Instead, celebrate the rich diversity of indigenous rice and open up a world of tasty and nutritious possibilities for a happier, healthier you!
Rice up to the occasion and dig into some deliciousness!
How many indigenous (local) varieties of rice are there?
Back in the day, India had a whopping 1.10 lakh varieties of rice, each with its own unique characteristics and benefits. Can you believe that? But sadly, as time went on, we lost a lot of them and now only around 6,000 varieties remain. Of these, less than 100 are commercially grown!
But let me tell you something cool about these indigenous rice varieties. They are super healthy and they don't need all those chemical fertilizers or pesticides to grow. Yup, they're like nature's little champs, self-sufficient and resilient!
You know what's even more amazing? The communities that have been growing these indigenous rice varieties have survived famines because these plants can handle harsh weather - be it droughts or floods!
Here's the best part – these rice varieties come with their unique health benefits. Some are rich in iron - perfect for pregnant women or anyone dealing with anaemia. Others are packed with zinc, antioxidants and omega-3 fatty acids - which are all fantastic for your body. There's even one type with natural silver content that works wonders in treating gastrointestinal issues!
Have you ever tried any indigenous rice varieties? We'd love to hear about your experiences with them! How did you find the taste and nutritional benefits compared to more commonly available rice types?
Please share your favourite recipes of indigenous rice dishes with the wonderful community here. It's a great way for all of us to discover new flavours and make the most of these unique rice varieties. So, don't hold back – spill the rice beans and let's dive into this delicious discussion together!
Here is an article about an amazing person who has tirelessly been conserving the native species –
1420 Varieties, 25 Years: Meet the Man Rescuing India's Rice Diversity From Extinction
Should you give up rice and go all-in on millets?
Before answering the question, let us talk about millets.
Millets are a rage these days as a super healthy food. They're packed with more nutrients like proteins, vitamins and minerals. Plus, they're like superheroes for weight loss because they've got loads of fibre.
You know what fibre does?
It makes you chew more, which means you eat less and your tummy digests it better. Here's the cool part – because millets have higher fibre content, they release sugar into your bloodstream at a slower pace. So, you won't get those crazy glucose spikes in your blood like when you eat white rice.
Another awesome thing about millets – they're total rockstars for the environment! Millets don’t require those nasty chemical pesticides and fertilizers to grow. They can pretty much handle things on their own, which is great for Mother Nature! Millets are also pretty chill because they need way less water to grow, making them an eco-friendly choice.
So, not only are millets super healthy for you, but they're also doing their part to keep the planet happy and green. Isn’t it a win-win situation?
Millets were once considered a poor man's food because one hearty millet meal keeps you active and satisfied all day long! But that couldn't be further from the truth today. Since they're in high demand and not as widely available, brands tend to hike up the prices to cash in on the health trend.
Coming back to the question – should you ditch rice altogether and go all-in on millets for the sake of better health and nutrition? Not really. The secret is to have a balanced approach. Include both millets and rice in your meals. Maybe swap out some white rice with indigenous rice varieties in a few dishes. That way, you get the best of both worlds and keep your taste buds happy!
To really reap all the health benefits of millets, there are a few things to keep in mind. First, soak the millets overnight to make them more digestible. Then, chew really well to get all their goodness. Lastly, avoid mixing two different types of millets on the same day because millets take longer to digest and each millet digests slightly differently.
So, go ahead, embrace the millet magic, but retain rice in the mix too. A delicious and healthy combo is the way to go!