By Arya Gore

For many of us Rice is a staple food, which is consumed in most of the households without any risk of disease. Many people believe that rice increases blood sugar levels and contributes to diabetes.  Mostly, the risk of diabetes seen today is more closely associated with sedentary lifestyles, increased consumption of ultra-processed foods, larger portion sizes and reduced physical activity rather than consumption of rice alone.

If rice is the main cause of diabetes, then why have many South Indian communities traditionally consumed rice as a staple food for generations? The answer is that diabetes is a complex condition influenced by multiple factors, including genetics, body weight, physical activity, sleep, stress, and overall dietary habits.

Rice is primarily a source of starch. When cooked rice is cooled, a portion of its starch is converted into resistant starch. Resistant starch is digested more slowly, behaves similarly to dietary fibre, and helps nourish beneficial gut bacteria.

After considering these points, a common question arises: “If rice alone is not responsible, then why are doctors, dietitian often advising people to reduce rice intake?” As a Dietitian, I would encourage people to look not only at what they eat but also at how much they eat and what accompanies it on the plate.

Instead of eliminating rice completely, focusing on the appropriate portion sizes and balancing the plate with vegetables, pulses, and protein-rich foods can help maintain blood glucose levels.

A Balanced Heritage Plate Should include  –

• ½ plate vegetables
• ¼ plate rice or other cereals
• ¼ plate protein sources such as dal, legumes, curd, fish, eggs or lean meat.

This combination slows digestion, improves satiety, and helps regulate blood sugar levels.

Rather than saying goodbye to rice, we should learn how to include it wisely in our meals. Diabetes prevention is not about avoiding a single food – it is about maintaining a balanced diet, staying physically active, managing stress, getting adequate sleep, and practicing portion control. Rice can continue to be a part of a healthy heritage plate when consumed as part of a balanced lifestyle.

A heritage plate does not need to be abandoned; it simply needs to be balanced.