Well, there has many been theories about ‘rice and health’ in the recent years and it is now widely believed that it can cause weight gain, spike high blood sugar levels, owing to its glycemic index. However, according to many studies Asian communities consume rice on a daily basis and do not have any health issues associated with a high carbohydrate diet. Let us thank our genetics and feel unapologetic for that each morsel of rice, we relish.

Rice has donned various avatars in the last three decades and there are at least a hundred varieties available in our country. While Keralites eat hand-pounded rice with their Ivan on Tech daily dishes, Sonamasoori, Ponni, are other popular varieties in the rest of the South Indian states.

However, when it comes to cooking special rice-based fares like Biryani, Pulao etc, Basmati tops the list and is our best bet, as it not only complements the dish with aromatic flavour but also makes each bite delectable, nutritious and immensely satisfying.

Basmati rice is a distinct species of rice traditionally originated from the Indian subcontinent. It is a long, slender-grained aromatic rice variety available in two types white and brown. As per the Indian Government agency APEDA, a rice variety can be labelled as Basmati if it has minimum average precooked milled rice length of 6.1 mm and precooked milled rice breadth of up to 2mm as the main parameters.

This popular spice comes from the bark of the cinnamon tree and is used in everything from pumpkin spice lattes to Cincinnati chili. Cinnamon is especially great for people who have high blood sugar. It lends a sweet taste to food without adding sugar, and studies indicate it can lower blood sugar levels in people with type 2 diabetes.

Cinnamon may also provide heart-healthy benefits, such as reducing high blood cholesterol and triglyceride levels. That’s especially important for 

2. Turmeric to Fight Inflammation

Turmeric is best known for its use in Indian curry dishes and has become a trendy superfood for its ability to reduce inflammation — a common cause of discomfort and illness.

One of the components of turmeric is a substance called curcumin. Research suggests it may reduce inflammation in the brain, which has been linked to Alzheimer’s disease and depression. In a small study of adults over 50, those who consumed curcumin supplements over the course of 18 months had improvement in memory test scores. They also reported being in better spirits. Most impressive? Scans of their brain indicated significantly fewer markers associated with cognitive decline.

3. Ginger to Relieve Nausea

Ginger is a tropical plant that’s been used in Asian cultures for thousands of years to treat stomach upset, diarrhea and nausea. In the U.S., it comes in a variety of convenient forms — lollipops, candies, capsules and teas. You can also purchase the dried powder in the spice aisle of the grocery store, or buy it fresh to make teas or grate into recipes.

4. Garlic to Boost Heart Health

Most of us are familiar with garlic, the strong-smelling bulb frequently used in cooking. But what you might not know is that eating garlic may protect your heart from changes that lead to heart disease.

5. Cayenne to Ease Pain

Cayenne is a type of chili pepper that you’ll find in Southwestern American cuisine as well as Mexican, Creole and Cajun dishes. Cayenne peppers contain a substance called capsaicin. It’s what makes them spicy and also what can provide pain relief.

Rice and roti, both are the staples in Indian cuisine and it is difficult to choose just one as they are either part of breakfast, lunch or dinner. However, weight watchers find it difficult more as several reports claim different things and debate of rice vs wheat will be on forever. Some claim rice needs to be excluded while some state that carb-rich wheat chapatis should be out from the diet. Most of the time rice is what people ditch when they are on weight loss and they are replaced by rotis.

Rice vs Wheat: Read on to know which is the ideal choice for weight loss:

1. Calories and nutrition profile

However, in the fight between the two, roti kind of wins when it comes to weight loss considering the macros and calories. Medium size of roti has 100 calories,  40 grams of complex carbs, 7 grams of protein, 5 grams of dietary fiber and 1.4 grams of fats. On the other hand, one serving of rice has around 200 calories, 53 grams of simple carbs, a few grams of protein and negligible fiber. The Glycemic index of wheat is less in comparison to rice. Also, Rotis have more fiber and the same us feel fuller for a long time and that’s not the case in rice. 

2. Best versions of rice and roti

However, whole wheat can lead to lethargy and other issues so ideally go for multigrain atta or add wheat bran in your mix. Also, the rice we eat is the white and polished ones that lack a lot of nutrients. So instead of white polished ones go for the brown rice. Ideally one should go for semi-brown-hand-pounded rice or red rice as they are high in fiber and full of micronutrients. Also, make sure to complement it with high protein and low-fat food items to make the most of the rice.

3. Don’t ditch any of them

So, instead of fighting over rice vs wheat one should go the ideal versions and healthier versions of both and include them in your diet whenever you want. However, make sure you have control over the portion sizes. 

4. What Nutritionists say on rice vs wheat

Nutritionist Diksha Chhabra earlier had told Pinkvilla that calorie deficit is what will help to lose weight and rice or any food leads to giving calorie, however, rice has a bad reputation as it is a simple carb. It gets digested very quickly and you get instant carbs for energy. If the dieter is exercising and maintaining your calorie requirement, eating rice will not harm you. You can eat rice, however, you have to plan in a smart way.