Truth About White Rice: What Science Says About BP, Diabetes, Modern Diet Myths

“My ancestors ate rice and were fine!” is a common argument. But in the 4 million years of human history, we've only been cultivating grains for the last 5,000 years.

Our ancestors ate traditional rice varieties like Molagolukulu and Sona Masuri. They were rich in fiber and antioxidants with a low glycemic index, unlike modern white rice.

Traditionally, rice was parboiled or hand-pounded, retaining nutrients. Today's polished white rice lacks fiber and minerals, leaving only simple carbs with a high glycemic index.

In many regions, millets like jowar and ragi were staples, not rice. Eating white rice daily can lead to diabetes, high BP, and other issues, making you dependent on medicine.

A healthy weekly plan: 5-6 meals of millets, 5-6 of jowar/ragi, 5-6 of brown rice, and only 2-3 of white rice. Use them to make idli, dosa, or roti for variety.

Whether white or brown rice, remember it's carbs. Don't exceed 50% carbs. Eat 2-3 times more veggies than rice. Avoid refined flour, palm oil, and sugar. Eat good fats.