Sunita Ahuja eats ‘diabetic rice,' says ‘Itna bhi khaalo kuch problem nahi hota'; know how it helps control blood sugar levels
Sunita Ahuja spoke about her dietary habits not long ago, especially her love for rice. 'I eat half a roti. I feed half a roti to my dog. I eat a little rice because we, as Nepalese, like our rice. I have diabetes, so I eat a different kind of rice. That's my diabetic rice, which I eat. 'Itna (gesturing a small portion) bhi khaalo kuch problem nahi hota' (You can eat a portion of it. It doesn't cause spikes),' she said.
Taking a cue from her revelation to Curly Tales, we decided to ask experts what this rice is all about.
In recent years, the term 'diabetic rice' has gained popularity, often marketed as a healthier alternative for people with diabetes. 'There's no special rice called 'diabetic rice', but people often use this term for rice types that are better for blood sugar control. These include brown rice, red rice, and some long-grain varieties. Long-grain white rice, for example, has a medium glycemic index (GI) of about 56–69, which means it raises blood sugar more slowly than short-grain white rice (which has a higher GI), but still faster than brown or red rice,' said Kanikka Malhotra, consultant dietician and certified diabetes educator.
But what exactly is 'diabetic rice'?
'Diabetic rice' is not a specific botanical variety of rice; it is a marketing term used to describe rice with a low glycemic index (GI) or that has been processed in a way that reduces its carbohydrate content. These rice types are promoted for their ability to cause a slower rise in blood glucose levels compared to regular white rice,' said Dr Rajeshwari Panda, head of the dietetics department, Medicover Hospital, Kharghar, Navi Mumbai.
Common types of rice labeled or used as 'diabetic rice' include:
Black rice
Red rice
Brown rice
Parboiled rice
Low GI basmati rice
Millet-based rice alternatives (like foxtail or barnyard millet)
Processed low-carb rice (e.g., cauliflower rice, shirataki rice, or konjac-based rice)
These are higher in fibre and nutrients, helping to regulate blood sugar levels effectively compared to regular white rice, said Dr Manish Pendse, senior consultant physician and diabetologist, Medicover Hospitals, Kharghar, Navi Mumbai.
Nutritional composition
The rice types 'marketed for diabetic use' typically have:
Lower available carbohydrates (or slower-digesting carbs)
Higher dietary fibre
More intact bran and germ layers (in unpolished or whole-grain varieties)
More antioxidants (especially in colored rice like black or red)
Lower glycemic index
For example:
White rice: GI of 70–89 (high)
Brown rice: GI of 50–60 (moderate)
Red rice: GI around 55 (moderate)
Parboiled rice: GI 38–50 (low to moderate)
Millets: GI around 40–55 (low to moderate)
How does it help in sugar control?
The glycemic index (GI) measures how quickly carbohydrates in food raise blood sugar levels. 'Lower GI foods cause a slower and more stable rise, which helps prevent blood sugar spikes and supports insulin sensitivity,' said Dr Panda.
Diabetic rice helps in?
*Reducing post-meal blood glucose spikes
*Increasing satiety, helping with portion control
*Improving long-term blood sugar control when incorporated into a balanced diet
*Compared to white rice, which is refined and rapidly absorbed, whole grain or lower GI rice helps modulate glucose response.
However, Dr Panda noted that some versions of 'diabetic rice' may have even lower carbohydrate content (like konjac-based rice or cauliflower rice), making them more suitable for advanced stages of diabetes or carbohydrate intolerance.
How much is too much?
Experts agree that even the healthiest rice can spike blood sugar if eaten excessively. 'Portion control is key,' said Dr Panda.
According to Dr Panda, 1/2 to 3/4 cup cooked rice per meal (approx. 100–150 grams) is a reasonable portion for most people with diabetes.
*Always combine with non-starchy vegetables, protein, and healthy fats to reduce the glycemic impact
*Avoid pairing with other high-GI foods (like sugary sauces or sweetened beverages)
One small bowl of lunch or dinner is recommended for the patient after the doctor's advice, said Dr Pendse.
While there's no magic rice that 'cures diabetes', incorporating low-GI, high-fibre rice varieties in controlled portions can significantly improve blood sugar management. 'As a dietitian, I recommend personalising rice intake based on a patient's blood sugar response, overall diet, and lifestyle. Always remember that the way rice is cooked, the portion size, and the overall meal composition matter more than just the type of rice,' said Dr Panda.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
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Indian Express
29-05-2025
- Indian Express
Sunita Ahuja eats ‘diabetic rice,' says ‘Itna bhi khaalo kuch problem nahi hota'; know how it helps control blood sugar levels
Sunita Ahuja spoke about her dietary habits not long ago, especially her love for rice. 'I eat half a roti. I feed half a roti to my dog. I eat a little rice because we, as Nepalese, like our rice. I have diabetes, so I eat a different kind of rice. That's my diabetic rice, which I eat. 'Itna (gesturing a small portion) bhi khaalo kuch problem nahi hota' (You can eat a portion of it. It doesn't cause spikes),' she said. Taking a cue from her revelation to Curly Tales, we decided to ask experts what this rice is all about. In recent years, the term 'diabetic rice' has gained popularity, often marketed as a healthier alternative for people with diabetes. 'There's no special rice called 'diabetic rice', but people often use this term for rice types that are better for blood sugar control. These include brown rice, red rice, and some long-grain varieties. Long-grain white rice, for example, has a medium glycemic index (GI) of about 56–69, which means it raises blood sugar more slowly than short-grain white rice (which has a higher GI), but still faster than brown or red rice,' said Kanikka Malhotra, consultant dietician and certified diabetes educator. But what exactly is 'diabetic rice'? 'Diabetic rice' is not a specific botanical variety of rice; it is a marketing term used to describe rice with a low glycemic index (GI) or that has been processed in a way that reduces its carbohydrate content. These rice types are promoted for their ability to cause a slower rise in blood glucose levels compared to regular white rice,' said Dr Rajeshwari Panda, head of the dietetics department, Medicover Hospital, Kharghar, Navi Mumbai. Common types of rice labeled or used as 'diabetic rice' include: Black rice Red rice Brown rice Parboiled rice Low GI basmati rice Millet-based rice alternatives (like foxtail or barnyard millet) Processed low-carb rice (e.g., cauliflower rice, shirataki rice, or konjac-based rice) These are higher in fibre and nutrients, helping to regulate blood sugar levels effectively compared to regular white rice, said Dr Manish Pendse, senior consultant physician and diabetologist, Medicover Hospitals, Kharghar, Navi Mumbai. Nutritional composition The rice types 'marketed for diabetic use' typically have: Lower available carbohydrates (or slower-digesting carbs) Higher dietary fibre More intact bran and germ layers (in unpolished or whole-grain varieties) More antioxidants (especially in colored rice like black or red) Lower glycemic index For example: White rice: GI of 70–89 (high) Brown rice: GI of 50–60 (moderate) Red rice: GI around 55 (moderate) Parboiled rice: GI 38–50 (low to moderate) Millets: GI around 40–55 (low to moderate) How does it help in sugar control? The glycemic index (GI) measures how quickly carbohydrates in food raise blood sugar levels. 'Lower GI foods cause a slower and more stable rise, which helps prevent blood sugar spikes and supports insulin sensitivity,' said Dr Panda. Diabetic rice helps in? *Reducing post-meal blood glucose spikes *Increasing satiety, helping with portion control *Improving long-term blood sugar control when incorporated into a balanced diet *Compared to white rice, which is refined and rapidly absorbed, whole grain or lower GI rice helps modulate glucose response. However, Dr Panda noted that some versions of 'diabetic rice' may have even lower carbohydrate content (like konjac-based rice or cauliflower rice), making them more suitable for advanced stages of diabetes or carbohydrate intolerance. How much is too much? Experts agree that even the healthiest rice can spike blood sugar if eaten excessively. 'Portion control is key,' said Dr Panda. According to Dr Panda, 1/2 to 3/4 cup cooked rice per meal (approx. 100–150 grams) is a reasonable portion for most people with diabetes. *Always combine with non-starchy vegetables, protein, and healthy fats to reduce the glycemic impact *Avoid pairing with other high-GI foods (like sugary sauces or sweetened beverages) One small bowl of lunch or dinner is recommended for the patient after the doctor's advice, said Dr Pendse. While there's no magic rice that 'cures diabetes', incorporating low-GI, high-fibre rice varieties in controlled portions can significantly improve blood sugar management. 'As a dietitian, I recommend personalising rice intake based on a patient's blood sugar response, overall diet, and lifestyle. Always remember that the way rice is cooked, the portion size, and the overall meal composition matter more than just the type of rice,' said Dr Panda. DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
Time of India
28-05-2025
- Time of India
They inhaled a gas and scaled Everest in days. Is it the future of mountaineering?
Photo/Agencies Climbing Mount Everest typically takes weeks, with most of that time spent at the foot of the mountain adjusting to the thin air. But four British men last week shrank that timeline dramatically, traveling from London to the summit and back in less than a week, according to the organizer of their expedition. They skipped the adjustment period, in part, by inhaling a secret weapon: xenon gas. Their feat has roiled the world of mountaineering and prompted an investigation by the Nepalese government, as use of the gas is fiercely debated. Some research has shown that xenon can quickly acclimatize people to high altitudes, even as some experts say the benefits, if any, are negligible and the side effects of its use remain unclear. Organizers said the gas was key to the speed of the climb, but their approach has prompted a broader debate that strikes at the core of mountaineering: Should scaling Mount Everest , one of sporting's greatest accomplishments, be made easier -- available to more people during a quick vacation -- with the help of a performance enhancer? "It is a provocation, especially for traditional mountaineers, who feel bad about this idea that you can climb Everest in less than a week," Lukas Furtenbach, who organized the exhibition, said in a phone interview from the base of the mountain. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like 입꼬리 올리는 여름, 인천에서 33만원 임플란트 만나보세요 플란치과 더 알아보기 Undo "This showed that it can work." Furtenbach said that beginning in 2026 he planned to offer two-week round-trip excursions to Mount Everest using xenon gas, cutting the typical time needed to scale the mountain by several weeks. "This can be the future of commercially guided mountaineering on Mount Everest," he said. With xenon, 'you feel better.' For those who live at lower elevations and have traveled to the mountains, the discomfort of altitude sickness is all too clear. Symptoms include nausea, headaches and disrupted sleep, and in some cases it can lead to brain swelling or even death. As you go higher, less oxygen is absorbed into the bloodstream with each breath. That is why so many people who climb Everest use supplemental oxygen. Xenon, an odorless gas, has been known for years to activate a molecule called the hypoxia-inducible factor, which is also turned on when people acclimate to low oxygen, said Hugh Montgomery, a professor of intensive care medicine at University College London and a mountaineer who led an expedition to Mount Everest to study how humans respond to low oxygen. "So what these people claim to have done," he said, "is basically found a way to switch on the adaptation to low oxygen levels." The group took what was known from medical science, he said, "and have now applied it, recreationally, to sport mountaineering." Montgomery said scientists were still unsure how xenon triggers this response. While some doctors have used the gas in the past to "precondition" patients to low oxygen levels -- for example, before major heart surgery -- the practice hasn't really caught on because "it hasn't been as protective as one would hope," he said. Mike Shattock, a professor of cellular cardiology at King's College London, said "xenon probably does very little, and there is virtually no reputable scientific evidence that it makes any difference." Experts cautioned that self-medicating with xenon, which has the effects of anesthesia, could lead to overdose or death, and more study was needed to understand how the gas works and its use in mountaineering. On Mount Everest, the weeks of training and acclimation on the lower levels of the mountain are typically required to survive the "death zone," the area above 26,000 feet where the air is particularly thin. The British group, which included four former special forces members, took a different approach. About 10 weeks before the expedition, the men began sleeping in hypoxic tents, which lower oxygen levels in the air and gradually acclimatized the hikers to conditions on Mount Everest, Furtenbach said. While hypoxic tents have been used by some climbers for years, the big innovation for the British expedition came two weeks before the excursion, when the men flew to Limburg, Germany, outside Frankfurt, where a doctor, Michael Fries, had been experimenting with inhaled gases in his clinic. The men wore masks hooked up to ventilators as an anesthesiologist slowly introduced higher levels of xenon into their systems. Furtenbach, who has tried xenon gas on his own mountaineering trips since 2020, said that after the treatment, users experienced enhanced breathing and the sensation of more lung volume, and "when you do your workout or training, you feel better." After arriving at the base of Everest, the British group climbed to the summit in less than three days, which Furtenbach said was one of the fastest times for a group that hadn't acclimatized on the mountain. (According to the Nepalese government, the record for the fastest climb overall is held by Lakpa Gelu, a Sherpa, who reached the top of the mountain in just under 11 hours.) The rapid climb by the British expedition and the use of the gas caught the eye of the Nepalese government, and the fallout has been swift. The use of the gas is 'against climbing ethics.' Himal Gautam, director of Nepal's tourism department, which is responsible for regulating expeditions on the nation's mountains, said in an interview that using the gas was "against climbing ethics," and that it would hurt the country's tourism industry and the Sherpas who help climbers by reducing their time on the mountain. Gautam said his department was looking into the use of the gas by the British climbers, one of whom, Alistair Carns, is also a member of Parliament. In an interview, Carns said that his expedition had been in touch with the ministry and clarified with the department that it had not taken the gas on the mountain. He added that many people who want to climb Mount Everest don't have the time to spend multiple weeks acclimating. "The reality is if I had six to eight weeks to climb Everest, I would, but I'm a government minister, and I don't have time," he said. "What we've done is we've proven that you can reduce the timeline safely." Others in the mountaineering community have warned against the use of the gas. In January, the International Climbing and Mountaineering Federation, a global network that promotes and protects the sport, released a statement that said there was no evidence that xenon gas improved performance, adding that "inappropriate use can be dangerous." The federation noted that xenon has been on the World Anti-Doping Agency's list of banned substances since 2014 and is not approved in all countries. "From a medical point of view, off-label use without a scientific basis and with unknown health risks must be rejected," the statement said. Furtenbach argued that his expeditions were still using Sherpas -- five accompanied the British climbers to the summit -- and that shorter times on the mountain were safer, as they reduce the chance that climbers will be exposed to other health threats, including avalanches, hypothermia or falls. He said the prohibition of the gas by the World Anti-Doping Agency didn't apply to mountaineering because it is not a regulated competitive sport. Use of the gas gets at a core question about why people climb mountains in the first place, Montgomery said. "Is it really a good idea that we can all have what we want, when we want, as quick as we want?" he asked. "Are we missing out on the sacrifice you sometimes have to make to get the achievement?" "I'm not a critic," he added. "But maybe just bagging every hill at speed means you miss out on the joy you could have had."
Indian Express
27-05-2025
- Indian Express
Spotting fake hing: Five effective ways to ensure you are buying authentic asafoetida
Asafoetida, commonly known as hing, is a staple ingredient in Indian kitchens, valued for its distinct aroma and digestive benefits. However, with a growing market for this essential spice, fake and adulterated versions have started to surface, making it challenging for consumers to identify the genuine product. Spotting fake hing requires more than just a glance at the packaging. From texture to aroma, there are subtle yet effective ways to determine whether the asafoetida you're buying is authentic. But how can consumers become more confident in identifying quality hing amidst counterfeit products? Kanikka Malhotra, consultant dietician and certified diabetes educator at Health Pepper, explains five effective ways to spot fake hing. Malhotra explains, 'Consuming fake or adulterated hing (asafoetida) poses several health risks, including gastrointestinal issues, allergic reactions, and chronic diseases like cancer and liver damage due to toxic adulterants such as lead chromate and synthetic dyes. Additionally, adulterated hing may lack nutritional value, leading to deficiencies in essential nutrients.' Malhotra informs, 'Common adulterants in fake hing (asafoetida) include chalk powder, red clay, maize cob, gypsum, and starches. These substances dilute the authentic flavour and aroma of hing and can also introduce harmful chemicals into the diet. For instance, chalk powder and red clay can affect the texture and taste, making the product less pungent and aromatic, essential qualities of genuine hing. Starches may lead to a bland flavour profile, significantly diminishing its culinary value.' Authentic hing should have a strong, distinctive smell and a fine powdery texture that dissolves easily in liquids. By being vigilant about the source and conducting these tests, consumers can enjoy the full benefits of hing without compromising quality or safety. To ensure the authenticity of hing (asafoetida), Malhotra says, consumers can employ several foolproof methods: Texture Check: Authentic hing has a fine, powdery texture that dissolves easily. Rub a small amount between your fingers; if it feels coarse or clumpy, it may contain fillers like flour. Smell Test: Genuine hing emits a strong, pungent aroma. If the smell is weak or synthetic, it's likely adulterated. To test, add a pinch to hot oil; the aroma should intensify significantly. Colour Observation: Pure hing typically has a yellow to light brown hue. It may be mixed with starch or other impurities if it appears overly white or inconsistent in colour. Dissolution Test: Mix a small amount of hing in warm water. Authentic hing will dissolve evenly, creating a slightly cloudy solution without residue at the bottom. Adulterated products often clump or leave sediment. Heat Test: Heat a small quantity of hing in a pan; genuine hing will release an intense aroma and may smoke slightly without burning to ash. Fake products may not produce any significant smell. DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
