Just eat the white rice, but watch your portion size. I try not to eat more than a half cup of any rice at a time. I'm not a huge rice person, so that is plenty for me. Fill up your plate with more steamed vegis and lean protein.

My family tried switching to brown rice. It just never quite did it for us, especially my kids. We've now switched to quinoa and after having it as a sub for rice for maybe 10 meals, I can say that I truly don't miss white rice.

So, the main difference is that brown rice has more fiber and small amounts of vitamins and antioxidants. You get more than that difference in the vitamins and antioxidants from a daily multi-vitamin. So, if you just make sure you get enough fiber somewhere else and take a multi-vitamin, you can eat an equivalent amount of white rice and not feel guilty about eating brown rice.

1 cup of cooked brown rice has about 2.8g more fiber than 1 cup of cooked white rice (3.6g vs 0.8g)

I slice of double-fiber whole grain bread has about 4g of fiber. So, one slice of double protein bread has more fiber than the one cup of cooked brown rice.

https://www.healthline.com/nutrition/brown-vs-white-rice

Boil your white rice 1 day ahead. 12 hours in the fridge basically takes half off the calories (the bad starch changes somewhat).

Add Chia before it's completely steamed off. Adds a nice crunch and colour and will fill you up without changing the taste.

Anonymous wrote:South Indian home cooking does not use cream or lots of oil. Please don’t confuse North Indian restaurant cooking with what Indians eat at home. South Indians do eat a lot of white rice, though.

My South Indian family has a predisposition to diabetes and I try to avoid eating too much white rice. But, boy, it is delicious!

White rice is just so delicious. Man, I hate myself when I stop by at Chinese restaurants just to pick up that white rice so that I can eat it with dal. But, I can't stop it!

I actually love brown rice. It has more flavor than white rice, so I prefer it.

What about substituting something like quinoa or amaranth instead?

South Indian home cooking does not use cream or lots of oil. Please don’t confuse North Indian restaurant cooking with what Indians eat at home. South Indians do eat a lot of white rice, though.

My South Indian family has a predisposition to diabetes and I try to avoid eating too much white rice. But, boy, it is delicious!

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Anonymous wrote:I’m Indian, we are white ric e every day growing up. I hate brown rice. But we have a lot of diabetes. I eat it sparingly now. I also detest brown pasta.

Is that because of rice, though?

Not sure. We’re also vegetarian in my family.

Yeah, vegetarian indians have heart disease, high cholesterol, and diabetes. It's all of the starches.

Heavy cream based diet

and all the oil used in cooking.

Actually science says Indians have a genetic predisposition to diabetes and greater insulin resistance than other groups such as Europeans.

Yes, that’s true for many groups (Sicilians, native Americans, at least some subgroups of African Americans) but diet also plays a role. My father, who is from on of those groups and has diabetes, likes to say that the diet and genetics evolved over centuries when his people did a lot of hard manual labor and not enough food to eat. Now that they have enough to eat, and mostly work desk jobs, the diet/activity don’t match up with the genes.

I think that theory makes a lot of sense.

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Anonymous wrote:I’m Indian, we are white ric e every day growing up. I hate brown rice. But we have a lot of diabetes. I eat it sparingly now. I also detest brown pasta.

Is that because of rice, though?

Not sure. We’re also vegetarian in my family.

Yeah, vegetarian indians have heart disease, high cholesterol, and diabetes. It's all of the starches.

Heavy cream based diet

and all the oil used in cooking.

Actually science says Indians have a genetic predisposition to diabetes and greater insulin resistance than other groups such as Europeans.

Yes, that’s true for many groups (Sicilians, native Americans, at least some subgroups of African Americans) but diet also plays a role. My father, who is from on of those groups and has diabetes, likes to say that the diet and genetics evolved over centuries when his people did a lot of hard manual labor and not enough food to eat. Now that they have enough to eat, and mostly work desk jobs, the diet/activity don’t match up with the genes.

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Anonymous wrote:I’m Indian, we are white ric e every day growing up. I hate brown rice. But we have a lot of diabetes. I eat it sparingly now. I also detest brown pasta.

Is that because of rice, though?

Not sure. We’re also vegetarian in my family.

Yeah, vegetarian indians have heart disease, high cholesterol, and diabetes. It's all of the starches.

Heavy cream based diet

and all the oil used in cooking.

Actually science says Indians have a genetic predisposition to diabetes and greater insulin resistance than other groups such as Europeans.

Same as you OP. Really tried to like brown rice but I don’t. I eat good jasmine or basmati rice inreasonable quantities with tons of veggies, or with half cauliflower rice. I treat it as an indulgence, like a good baguette or croissant when I am home in France. It is about enjoying things In moderation. Go for the real deal, white rice is not poison. GI too high but one cup of white rice 2-3 times a week is nothing ...

Second recommendation for Haiga rice!

We eat jasmine rice about four times a week. We're still here and not fat.

Brown rice is GROSS, eat white. I don't eat rice often but when I do......it's white