Diet is the practice of food consumed by a person in a regulated way to maintain or decrease body weight to prevent diseases. Hence, everyone needs to pay attention to the quality and quantity of food to ensure nutrients absorbed well in the body.
In other words, to have a healthy, balanced diet, people should eating a wide variety of foods in right portions to maintain body weight. While eating a healthy diet is not about strict limitations source of carbohydrate each day, but ensure your body gets all the essential nutrients it needs.
Healthy diet will vary depending on individual characteristics (gender, age, lifestyle, and so forth). However, the basic principle remain the same, having breakfast, lunch, and dinner regularly.
It simply because, breakfast is now recommended as part of diet because associated with healthier macro- and micronutrients intakes as NCBI explained. Body needs nutrients in the right amounts to operate, to move its daily activities. Most common sources of carbohydrates is rice.
In spite of the fact that the main carbohydrate food eaten was rice, people trying to avoid rice while doing healthy diet while it ranks high on the glycaemic index which means can cause a sudden spike in blood sugar levels.
But, before you replace rice with other sources of carbohydrates, you can try these following healthier types of rice for diet.
1. Brown Rice
In 100 grams of brown rice, there are 7 grams of protein and 2 grams of fibre. Compared with white rice, this one also rich in antioxidants to prevent free radicals, protein to help you feel more full, and complex carbohydrates to control blood sugar level as well as improve digestion.
2. Shirataki Rice
Hello Sehat defines shirataki rice made from glucomannan extracted from the root of the konjac (konnyaku) plant. They are so low in calories, but still filling, thanks to very high fibre. Hence, shirataki rice has been a part of the diet because the rice actually contains zero carb, zero calories, and absolutely no fat.
Soluble fibre in this rice helps you lose weight, stay full longer, and reduce constipation. Moreover, shirataki rice are safe to consume for a diabetic because it won’t raise blood sugar levels.
3. Corn Rice
This type of rice popular in some cities in Indonesia such as Blitar. Corn rice are safe to consume for a diabetic because lower glucose than white rice as well as high in fibre to keep bowel movements regular. Besides, corn rice has beta carotene, source of vitamin A to boost your immune system and folic acid for embryo growth in pregnant women.
A healthy diet can help improve your overall appearance, body composition instead of starving yourself.