Cholesterol levels are extremely important for our health, and keeping it controlled is essential for our heart health. When we talk about diet, rice is a food item that is eaten daily in almost every household. But do you know what affects cholesterol by eating rice? Does this really increase our cholesterol? In this article, we will answer this question and also tell which grain can be a better option for you.
Does eating rice increase cholesterol?
Rice, especially white rice, is a high glycemic index (GI) food. This means that it digests quickly and increases blood sugar levels rapidly. This increases the level of insulin in the body, which can affect cholesterol levels in a long time.
White rice lacks fiber, which is important for heart health. If you eat more white rice and your physical activities are low, it can negatively affect your health and increase cholesterol levels.
However, it is also important to note that rice is not a reason to increase cholesterol alone. Along with this, the total quality of your diet and other factors such as physical activity, stress, and overall lifestyle also affect it.
Better rice option for cholesterol
- Brown rice
Brown rice is rich in more fiber and nutrients than white rice. It contains high amounts of antioxidants, which help to remove harmful elements from the body. Brown rice provides good carbohydrates for the body, which help control blood sugar levels and also improve heart health.
- Quinoa (Quinoa)
Quinoa is a superfood, rich in high quality protein and fiber. It is also gluten-free and has a low glycemic index. It helps in controlling your cholesterol and also improves your heart health.
- Water Chestnut Flour
Sinhade flour is an excellent option, which can help control cholesterol. It contains a good amount of fiber, which improves the digestive process and is helpful in controlling cholesterol.
- Corn (Corn)
Maize is another good option that is rich in fiber and controls cholesterol. Maize flour or maize grains are good for improving heart health, and it is also a source of good carbohydrates.
- Pulses
Pulses like peas, gram, rajma, and lentil dal are also good to reduce cholesterol. These grains contain more fiber and protein, which help reduce cholesterol levels in the blood.
- Oats
Oats are also a great option, which helps reduce cholesterol. It contains a type of soluble fiber called beta-glucon, which reduces cholesterol levels in the blood. Consuming oats can improve heart health.
Other tips to control cholesterol
- Healthy diet: Include more fruits, vegetables, and low -fat proteins in your diet. Especially, increase the intake of green leafy vegetables, fruits, and grains.
- Constant exercise: Do at least 30 minutes of physical activity daily. This will help keep your cholesterol under control.
- Reduce stress: Mental stress can also increase cholesterol, so make a habit of meditation, yoga, and relaxing.
- Consumption of healthy fat: Increase intake of omega-3 fatty acids (eg fish, flaxseed and walnuts), which help reduce cholesterol.
It is not harmful if rice is consumed in limited quantity, but if you want to control cholesterol levels, it would be better to consume brown rice or other high fiber grains instead of rice. By combining the right diet and regular physical activity, you can keep your cholesterol under control and adopt a healthy lifestyle.
