rice II

In my last blog I explained everything about the architecture of rice and the difference between white rice and brown rice.
Today I am presenting to you the advantages of brown rice and the glaring disadvantages of eating white rice…
Brown rice is high in magnesium and fiber, both of which help control blood sugar levels.Research suggests that regularly eating whole grains, like brown rice, helps lower blood sugar levels and decreases the risk of type 2 diabetes In one study, women who frequently ate whole grains, had a 31% lower risk of type 2 diabetes than those who ate the fewest whole grains.
Simply replacing white rice with brown has been shown to lower blood sugar levels and decrease the risk of type 2 diabetes.
On the other hand, high consumption of white rice has been linked to an increased risk of diabetes. This may be due to its high glycemic index (GI), which measures how quickly a food increases blood sugar.
Brown rice has a GI of 50 and white rice has a GI of 89, meaning that white increases blood sugar levels much faster than brown. Eating high-GI foods has been associated with several health conditions, including type 2 diabetes.
Heart disease:
Brown rice contains lignans, plant compounds that can help protect against heart disease. Lignans have been shown to reduce the amount of fat in the blood, lower blood pressure and decrease inflammation in the arteries.
Studies suggest that eating brown rice helps reduce several risk factors for heart disease.
An analysis of 45 studies found that people who ate the most whole grains, including brown rice,
had a 16–21% lower risk of heart disease compared to people who ate the fewest whole grains.
An analysis of 285,000 men and women found that eating an average of 2.5 servings of whole-grain
foods each day may lower heart disease risk by almost 25%. Whole grains like brown rice may also
lower total and LDL (“bad”) cholesterol. Brown rice has even been linked to an increase in HDL
(“good”) cholesterol.
The bran of brown rice contains many powerful antioxidants. Studies show that due to their
antioxidant levels, whole grains like brown rice can help prevent chronic diseases like heart disease,
cancer and type 2 diabetes. Studies also show that brown rice can help increase blood antioxidant
levels in obese women.
In addition, a recent animal study suggests that eating white rice may decrease blood antioxidant
levels in type 2 diabetics.
Weight Control
Eating brown rice instead of white may also significantly reduce weight, body mass index (BMI) and
circumference of the waist and hips.
One study collected data on 29,683 adults and 15,280 children. The researchers found that the more
whole grains people ate, the lower their body weight was.
In another study, researchers followed more than 74,000 women for 12 years and found that
women who consumed more whole grains consistently weighed less than women who consumed
fewer whole grains.Additionally, a randomized controlled trial in 40 overweight and obese women
found that brown rice reduced body weight and waist size compared to white rice.
However, please don’t get this wrong…But either type of rice can be a part of a healthy diet and there is nothing wrong
with a few morsels of white rice now & then!

Dr. Manjiri Joshi



white rice


In this series  of five ‘W’s here is the next culprit. But before I elaborate the why of it, let us first take a hard look at Rice.

Rice is one of the most consumed grains in the world, second only to wheat. It serves as a staple food for many people, especially those living in Asia. Rice comes in several colors, shapes and sizes, but the most popular are white and brown rice. White rice is the most commonly consumed type, but brown rice is widely recognized as a healthier option. quite a few people prefer brown rice for this reason.

Did you know that each grain of rice is comprised of many components, from the hull to the germ?

Hull: When rice is first harvested, it has a tough protective husk known as the hull. This outer shell has two components: the outer part of the hull, “lemma,” and the inner segment of the shell, “palea.” The hull is indigestible, due to the opaline silica, which is a hydrated form of silica, The bottom part of the rice brain is called the rudimentary glume, and it attaches the grain to the hull. Both the hull and the glume are the first to be discarded during the shucking process.

Bran: Once the hull is removed, the rice grain becomes brown rice, which is the seed plus the bran layer. The bran layer is edible and is very nutritious, containing high levels of antioxidants. Other nutrients include high levels of protein, iron and the vitamin Bs. Rice bran is also noted for its fiber, as it can be used to enrich breakfast cereals and breads. Once this layer is discarded, the final milled white rice grain is less nutritious.

Seed: The rice’s seed is comprised of the embryo and endosperm. The embryo, also known as the germ, is the reproductive part of the rice. The endosperm is the actual part labeled white rice.

The difference between Brown and White Rice

All rice consists almost entirely of carbs, with small amounts of protein and practically no fat. Brown rice is a whole grain. That means it contains all parts of the grain — including the fibrous bran, the nutritious germ and the carb-rich endosperm. These provide fiber and several vitamins and minerals. White rice is a refined grain that has had the bran and germs –  the nutritious parts removed making it less nutritious. This  is why brown rice is usually considered much healthier than white.




Brown Rice is Higher in Fiber, Vitamins and Minerals:

  • Brown rice has a big advantage over white rice when it comes to nutrient content.
  • Brown rice has more fiber and antioxidants, as well as a lot more important vitamins and minerals.
  • White rice is mostly a source of “empty” calories and carbs with very few essential nutrients.
  • 100 grams (3.5 ounces) of cooked brown rice provide 1.8 grams of fiber, whereas 100 grams of white provide only 0.4 grams of fiber .

The list below shows a comparison of other vitamins and minerals:

Brown (RDI) White (RDI)
Thiamine 6% 1%
Niacin 8% 2%
Vitamin B6 7% 5%
Manganese 45% 24%
Magnesium 11% 3%
Phosphorus 8% 4%
Iron 2% 1%
Zinc 4% 3%


Brown rice is much higher in nutrients than white rice. This includes fiber, antioxidants, vitamins and minerals.

In my next blog to come, I shall explain how white rice affects human health…





salt II

In my last blog I began a discussion on SALT as the nemesis of health and I explained the properties of refined salt that make it dangerous for human health.
Now first let’s know more about unrefined salt…..
Unrefined natural salt, naturally harvested and dried in the sun, contains a wealth of trace minerals and electrolytes. Our body needs only small amounts of these nutrients, but they are still absolutely vital for a variety of functions in the body. In fact, they are key players in enzyme production as well as immune system, adrenal and thyroid function.
Unrefined salt allows the body to achieve a balance of water both inside and outside cells. With adequate natural sodium and pure water, conditions like gout, muscle cramps, water retention and oedema often disappear.
Unrefined salt is a whole food product which is easily utilized by the body.
It is important that we eliminate sources of refined salt (table salt and processed foods) and start consuming unrefined natural salt, which contains 80+ trace minerals. True unrefined salt should contain different speckles of colour; the different speckles are the trace minerals in the salt.
Although an active stance can be taken to control refined salt, you’d be surprised to know that the majority of irresistible treats contains salt. If you don’t believe me, next time you’re at the groceries look at the first few ingredients and I can guarantee salt/sodium – the refined kind is one of the top 3 ingredients. Restaurants, bakeries and manufactured food alike all contain refined salt which makes it increasingly hard to escape this phenomenon.
Here are some more interesting facts about unrefined salt
 The magnesium and sodium stabilize/regulate heart beat
 Acts as a calmative for the nervous system
 Contain iodine – good for reducing mental retardation and iodine is absorbed in the thyroid/regulates endocrine system
 Supports muscular function
 Boost the immune system
 strengthen bone eliminating brittle bones and osteoporosis
 superb at holding the bodies water/regulating water retention
Now let me tell you, what Ayurved comments on salt….
Saindhava lavana or rock salt is considered the best among all salts. It is the advised for daily use. Its
qualities, usage and health benefits are quite different from regular salt which are…
It is of two varieties –
1. Shweta Saindhava – (white in colour)
2. Rakta Saindhava – (Red in colour)
Anyone of these can be regularly used in the name of Rock salt.
Chemical composition:
Sodium chloride is the major ingredient making up to 98 %. It contains many useful minerals and
elements. It also contains Iodine, Lithium, Magnesium, Phosphorus, Potassium, Chromium, Manganese,
Iron, Zinc, Strontium, etc.
Qualities of Saindhava lavana:
Taste: Salty, slightly sweet
Potency: Cold
Qualities: Light, Unctuous,
Effect on Tridosha: We have learnt that salt taste usually increases Pitta, but Saindhava Lavana, being
cold in potency helps to balance Pitta. Because of its Salt taste, it balances Vata and
It helps to relieve chest congestion due to sputum accumulation, because it also relieves Kapha.
Hence it is one of the rare Ayurvedic substance that balances all the three Doshas.
Rock salt uses:
As per Charaka, it is one of those ingredients, that can be taken on daily basis. (Pathya). (Reference: Charaka
Samhita Sutrasthana 5/12)
Rochana : improves taste
Dipana : improves digestion strength
Vrushya: acts as aphrodisiac
Chakshushya: good for eyes, helps to relieve infection
Aviidahi: (unlike regular salts), Saindhava Lavana does not cause burning sensation.
Hrudya: good for heart
Hikkanashana: useful in hiccups
Rock salt is very commonly and necessarily used in many of the panchkarma treatments, because of its
properties. It is used in many oil preparations to reduce the joint stiffness.
It is used in basti treatments, in many type of fomentation and even useful in vaman procedure.
It has numerous benefits on many systems in the body.
For example it’s very beneficial to improve digestion, it is good for obesity patients. It is good to relieve
the constipation and bloating. It helps reduce the chest congestion.
Rock salt side effects:
 It is not indicated in people with high blood pressure, oedema and water retention.
In very high doses, it may increase blood pressure.
 Rock salt contains Iodine. Hence no need of other Iodine sources.
Curd, Banana, milk, pineapple, Strawberry, cheese, potato, egg, fish, are other sources of Iodine.
Now I am sure that most of you will definitely switch to the rock salt and enjoy your food and health as


Dr. Manjiri Joshi9403360452