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Whole grains are awesome. But what if white rice is your ride-or-die?
Here’s the thing: many dietitians – myself included – were taught to counsel folks to swap brown rice for white rice because white rice “isn’t healthy”…even though white rice is a staple food for many cultures.
🍚 I really like brown rice…but white rice doesn’t deserve its bad rap…because A) rice isn’t a super high fibre food even in its whole form and B) unless we are eating rice all by itself, what we pair with rice will add nutrition and alter our blood sugar response to it.
When it comes to blood sugars, we need to consider a few things:
1️⃣ how much of the carbohydrate-containing food we are eating. Is it 2 cups? Or a ½ cup?
2️⃣ the ability of that carbohydrate to raise blood sugars, it’s glycemic index
3️⃣ factors that moderate blood sugar rise, AKA fat, fibre, protein and acid
4️⃣ factors that moderate our blood sugar response, AKA stress, lack of sleep, disease state
If you love white rice and have no issues with your blood sugars, or you generally get enough fibre, this convo is over. Enjoy your rice!
But, if you have a low fibre diet, don’t eat a lot of whole foods or your blood sugars aren’t where they should be, you can still enjoy white rice if you don’t like brown rice.
You might eat a smaller portion. Or ensure that you eat rice alongside high fibre, high protein foods like a lentil dal or tofu and greens.
Wellness has a weird obsession with hating on simple foods like rice, tofu or tomatoes. Don’t buy into it!
(For all my nutrition nerds, my GI data came straight from the U Sydney GI database and the rice nutritionals are Canadian Nutrient Data File Food Codes 4523 + 4497)
#plantbasednutrition #vegannutrition #wholegrains #rice #dietitian #shorts
