Rice: here's how to eat it for your health

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Extract from the article: Rice is one of the most widely consumed foods in the world. It is an essential source of carbohydrates and provides the energy the body needs to function properly. However, not all types of rice offer the same nutritional benefits. So which types of

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Rice is one of the most widely consumed foods in the world. It is an essential source of carbohydrates and provides the energy the body needs to function properly. However, not all types of rice offer the same nutritional benefits. So which types of rice are best for good health? Who can eat it and when? What accompaniments can optimise its benefits?

Among the different varieties of rice, some are more beneficial to health than others. Brown rice, for example, is rich in fibre, B vitamins and minerals such as magnesium and iron. Unlike white rice, it retains its outer shell, which slows the absorption of carbohydrates and helps to regulate blood sugar levels. A study published in « The American Journal of Clinical Nutrition » found that eating brown rice was associated with a reduced risk of type 2 diabetes. Basmati rice, particularly the whole-grain version, and local rice produced in Togo, are also recommended for people watching their blood sugar levels. They contain anthocyanins, powerful antioxidants that protect against cardiovascular disease.

Conversely, white rice, although the most widely consumed, has a high glycaemic index. This means that it causes a rapid rise in blood sugar levels, which, if consumed in excess, can increase the risk of diabetes and promote weight gain.

Who can eat rice and when?

Rice is suitable for most people, but some people need to limit their intake, particularly diabetics and those suffering from insulin resistance. Sportsmen and women and people with an active lifestyle can eat rice without fear. After a training session, rice is an excellent source of energy for replenishing glycogen reserves. Wholegrain or basmati rice are the best choices, as they release energy gradually.

People with diabetes or those wanting to lose weight can also eat rice, but with caution.It is preferable to opt for wholegrain rice, bulgur or birgule (wholegrain cereals), which help to control blood sugar levels and keep you feeling fuller for longer. If white rice is eaten, those with blood sugar problems or who are overweight are advised not to cook it too mushy, to limit the portion and above all to combine it with vegetables and beans.

The ideal time to eat rice is lunchtime, when the metabolism is more active and the body has time to burn off energy.In the evening, on the other hand, it's best to reduce the amount, especially for sedentary people who don't engage in strenuous physical activity.It's best to opt for a small amount of brown rice, accompanied by vegetables and lean proteins, to avoid a night-time blood sugar spike.

How to accompany rice for a balanced meal?

Rice on its own is not a complete food.To reap its nutritional benefits, it must be accompanied by foods rich in protein, fibre and healthy fats. Combining rice with protein sources slows down the absorption of carbohydrates and optimises nutritional intake.

We recommend accompanying rice with legumes such as lentils, beans, voandzou or ‘eklui’.Lean meats such as chicken and turkey, as well as fish, eggs and steamed wagashi, are also good sources of protein.

Adding vegetables such as spinach, steamed gboma, carrots, peppers, green beans or avocado increases the fibre and essential nutrients content.

Raymond DZAKPATA

Article validated by Nadège Ayawa Hounkpe, Nutritionist (Togo)