Is It Safe To Eat Dahi Every Day? The Pros And Cons You Should Be Aware Of - NDTV Food

When it comes to Indian cuisine, dahi is an essential food item that has been savoured for generations. During the hot summer months, this creamy delight becomes a staple in every household. Dahi, also known as curd or yogurt, is a key ingredient in preparing lassi, chaas, kadhi, kebabs, and various delectable desserts. It is fair to say that it goes well with almost all Indian dishes and is a great accompaniment with chawal (rice), roti, and paratha. Not only it is appetising but also power-packed with various health benefits.

So what makes dahi such a healthy food item after all? Is it just the cooling effect? The answer is no. The humble dahi has much more to offer in terms of its nutritional value. It is a storehouse of nutrients and good bacteria that help nourish our body from within.

Also Read: 5 Ways To Use Curd As Part Of Your Beauty Routine

Health Benefits of Dahi: 5 Reasons Why You Should Add Curd to Your Diet:

Good for digestion:

Dahi is considered the best source of probiotics, promoting the growth of good bacteria in your gut. This further aids digestion and metabolism and helps keep balance in the body. Besides, dahi is fibre-enriched too, which further promotes healthy bowel movement and eliminates the risks of constipation, indigestion, and more.

Aids weight loss:

Dahi works as an excellent fat burner. Besides fibre, it is also packed with protein and has low-calorie content. Consuming dahi every day helps you stay full for a long, further aiding weight loss.

Strengthens immunity:

As mentioned earlier, probiotic-rich dahi is great for your gut. The good bacteria in the gut further help promote immunity and balance in your body. Besides, it is also packed with antioxidants that help flush out toxins and prevent free radical damage.

Promotes healthy skin:

The antioxidants help promote healthy blood flow in the body, further aiding nourished and glowing skin. Besides, it also helps collagen production which is known to slow down the skin's ageing process.

Boosts bone-health:

Dahi is a storehouse of calcium, phosphorus, and several essential minerals. These nutrients are known to strengthen our teeth and bone he be a grealth.

Considering the above factors, we say dahi canat option to add to your everyday diet, only if you can tolerate it well. Yes, you read that right. Some people have several dietary intolerances and often experience negative effects after consuming dahi. Hence, we always recommend seeking expert advice before making any significant change in your daily diet. Let's take a look at the major side effects of dahi.

Also Read: 8 Ways to Spruce Up Foods Using Hung Curd or Greek Yogurt

Side-Effects of Dahi: Avoid These 4 Mistakes While Eating Dahi:

May promote constipation:

If you have weak digestion, it is better to avoid having dahi daily. Dahi is fibre-enriched, which can slow down the process of digestion and lead to bloating, constipation, and irregular bowel movement.

May lead to allergic reactions:

People with lactose intolerance should strictly avoid milk, dahi, and all other dairy products. For the unversed, lactose is a sugar naturally found in dairy products. Several people face problems while digesting lactose, which further leads to diarrhoea, skin irritation, breathing problems, and more.

May promote acidity:

Some people tend to have dahi anytime during the day. If you are doing so, then stop that today! As per health experts, one should strictly avoid dahi during the night. At night, our body slows down the digestion process. Hence, having fibre-enriched food like dahi at night may lead to indigestion, acidity, and heartburn.

May promote inflammation:

Too much of anything is not good for your health. It is the same for nutrient-packed dahi. It contains a protein named casein, which is known to trigger inflammation and pain in the joints. Hence, people who are already suffering from arthritis and joint pain are advised to limit their dahi intake for overall benefit.

How Much Dahi Can You Consume in a Day:

According to multiple reports, one can have one to two bowls of dahi in a day. However, the capacity can differ from person to person. Hence, it is always better to consult an expert before incorporating it into your daily diet.

Now that you know both the benefits and side-effects of dahi, make an informed decision while planning your meal next time. Always remember, moderation is the key.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

About Somdatta SahaExplorer- this is what Somdatta likes to call herself. Be it in terms of food, people or places, all she craves for is to know the unknown. A simple aglio olio pasta or daal-chawal and a good movie can make her day.

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You might want to lay off the decaf.

When we think about improving our brain health, we often think about mind-stimulating activities like crossword puzzles, Sudoku or Wordle. But there’s a lot more to a sharp mind than brain games: Day-to-day habits play a big role in brain health, too, starting with your diet.

While occasionally indulging in certain foods that aren’t great for your brain is fine, there are popular (and admittedly delicious) foods and beverages that people who specialize in brain health — like neurologists and neuroscientists — do their very best to avoid. Here are seven of them.

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Protein powder

In the habit of adding a scoop of protein powder to your daily smoothie? You may want to stop, or at the very least, check the ingredients. While protein powder is often marketed as a healthy, lower-calorie option for people trying to lose or maintain weight, a lot of them are filled with artificial sweeteners, according to neuroscientist Friederike Fabritius.

“It is those additives that really give me pause when it comes to protein powders because they wreak havoc on your gastrointestinal microbiome,” Fabritius said. “A healthy and robust internal microbiome is so important for great brain health because most of our neurotransmitters are produced in the gut.”

Soda

Sorry, soda drinkers. Neurologist Dr. Shaheen Lakhan says your favorite bubbly beverage is just flat-out bad for your brain. “Soda is one of the worst foods for brain health due to the high concentration of simple sugars, which damage the blood vessels supplying the brain,” he said. “Over time, this starves the brain from the very fuels it needs to function, leading to premature dementia and strokes. Acutely, sugar also causes brain inflammation, irritability, poor mood and sleep disturbances.”

Plus, the constant highs and lows (the proverbial sugar “rush” and “crash”) can also cause a state of addiction with cravings and withdrawals — and diet soda is no better. “Even diet or zero versions of soda have negative effects, as the calorie-free additives stress out the brain and trick it into consuming more calories and craving real sugar,” he said.

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Science Photo Library via Getty Images

Keep an eye on the label of your tub of margarine and avoid any that contain trans fats.

Margarine

Down with fake butter! Dr. Shae Datta, a neurologist and co-director of the NYU Langone Concussion Center, said she avoids margarine as much as possible because it contains trans fats. (Though it should be noted that there are butter alternatives without trans fats, so take a close look at the ingredients list.)

“We often hear that trans fats aren’t good for your heart and blood vessels. The same applies to the vessels of the brain,” she said. “A study from the journal Neurology found that older adults who had the highest levels of elaidic acid (a common type of trans fat) in their blood were more likely to develop dementia. Better to stick to olive oil and real butter.”

Cannabis-infused foods

With the rise of CBD and the legalization of marijuana in most states, this one might come as a bit of a surprise. But just because cannabis is legal and can help you relax doesn’t mean it’s doing great things for your brain.

“Besides the short-term cognitive impairing effects of cannabis, tetrahydrocannabinol (also known as THC, or what produces the ‘high’) appears to constrict arteries in the brain,” said Dr. Lester Leung, a neurologist and the director of the Comprehensive Stroke Center at Tufts Medical Center. “This can be very dangerous when used in large amounts by people with migraines, a very common headache condition that, together with heavy cannabis use, can lead to stroke, even in young, otherwise healthy people.”

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Beer

This summer, you may want to skip the beer at your neighborhood barbecue. “Beer is comprised completely of empty calories with no nutritional value,” said Dr. Byran Ho, a neurologist and director of the Movement Disorders Program at Tufts Medical Center. “Alcohol is a neurotoxin that can injure both the central and peripheral nervous system, even if consumed in moderate amounts.”

Decaf coffee

If you’re a fan of decaf, Sean Callan, a neuroscientist and CEO of Ellipse Analytics, recommends you skip this jolt-free beverage unless you’re sure the decaffeination process is solvent-free.

“Solvents, the chemicals used to remove caffeine from coffee, are generally toxic to humans,” he said. “Many are linked to increased risk of cancer or neurological harm, especially in large or repeated doses. Beyond that, solvents like methylene chloride (a solvent commonly used in the decaffeination process) are known to cross the placenta, meaning pregnant women risk exposing their unborn child to the solvent.”

If you still want to enjoy decaf coffee, Callan recommends you visit the site checkyourdecaf.org, where you can find out what chemicals are in any decaf brands you drink.

Mike Kemp via Getty Images

Fatty foods can “damage blood vessels that supply the brain, causing cognitive impairment,” said Dr. Pedram Navab.

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French fries

Here’s another bummer: French fries are one of the main foods neurologist Dr. Pedram Navab avoids. “A diet that incorporates fatty foods like French fries can damage blood vessels that supply the brain, causing cognitive impairment,” he said. “It reduces the blood-brain barrier (BBB) integrity and leads to neuronal damage of the hippocampus, a part of the brain that is instrumental for learning and memory.”

While some of these foods may be easier to cut out — looking at you, protein powder and decaf coffee — some might be a bit harder. So remember to consume any favorite foods and beverages that may damage brain health in moderation, and when possible, opt for a healthier version of it.

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Regulating cholesterol to improving eye health, benefits of eating daily avocado - Hindustan Times

ByZarafshan Shiraz, Delhi

Apr 12, 2023 08:35 PM IST

Health experts reveal effects of daily avocado consumption on the body and it includes regulating blood cholesterol levels, improving eye health and more

Avocado is rich in anti-inflammatory omega-3 fatty acids, a host of vitamins and minerals including magnesium, B-6 and folate. Adding avocados in your daily diet can help improve gut health as the dietary fibre and monounsaturated fat in them impacts the microbes in the gastrointestinal system.

Regulating cholesterol to improving eye health, experts reveal benefits of eating daily avocado(Photo by Estúdio Bloom on Unsplash)

Apart from making one feel full and reducing blood cholesterol concentration, avocados consumption reduced bile acids and increased short-chain fatty acids. It is an energy-dense and nutrient-dense nicely packaged fruit that contains potassium and fibre that are important for health.

In an interview with HT Lifestyle, Dt. Nisha Bajaj, Senior Gut Health Expert at CDE, revealed, “Avocados are abundant in plant-based nutrients like phytosterols, which can lower cholesterol and reduce the risk of heart disease. Lutein and zeaxanthin, on the other hand, function as antioxidants and protect healthy cells, especially in the eyes. The anti-inflammatory properties of avocados help to reduce internal inflammation and keep it under control.”

She added, “They are also a great source of omega-3 fatty acids, phytosterols, and plant hormones like beta-sitosterol and stigmasterol, which help to lubricate joints and relieve joint pains. With so many benefits, avocados are truly a superfood that can help in restoring your health.”

According to Meenakshi Mohanty, Fitness Expert, “Avocados have grown immensely popular, given their mild flavors and smooth texture that render them versatile across recipes from dips and desserts. The fruit is highly dense in nutrients, vitamin E, potassium, folate, fiber, and monounsaturated fats, which help in regulating blood cholesterol levels, keep eyes healthy, support cardiovascular health, and provide several other health benefits. Avocados can be satiating, which can be a quick solution for people seeking to meet their daily calorie goals and beat mid-day hunger pangs.”

Shubha Rawal, Director of Sourcing and Marketing at IG International, echoed, “Avocado is a nutrient-dense fruit rich in healthy fats, fiber, vitamins, minerals and antioxidants. Daily avocado consumption can have positive effects on the body and can improve heart health, digestion, inflammation, eye health, and weight management. Avocados improve heart health by reducing LDL cholesterol levels and blood pressure. They aid in digestion, promote regular bowel movements, and reduce inflammation. Avocado antioxidants have been linked to improved eye health. They increase satiety and help weight management. The healthy fats in avocados help absorb fat-soluble vitamins A, D, E and K.”

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You might want to lay off the decaf.

You might want to lay off the decaf.

When we think about improving our brain health, we often think about mind-stimulating activities like crossword puzzles, Sudoku or Wordle. But there’s a lot more to a sharp mind than brain games: Day-to-day habits play a big role in brain health, too, starting with your diet.

While occasionally indulging in certain foods that aren’t great for your brain is fine, there are popular (and admittedly delicious) foods and beverages that people who specialize in brain health — like neurologists and neuroscientists — do their very best to avoid. Here are seven of them.

Protein powder

In the habit of adding a scoop of protein powder to your daily smoothie? You may want to stop, or at the very least, check the ingredients. While protein powder is often marketed as a healthy, lower-calorie option for people trying to lose or maintain weight, a lot of them are filled with artificial sweeteners, according to neuroscientist Friederike Fabritius.

“It is those additives that really give me pause when it comes to protein powders because they wreak havoc on your gastrointestinal microbiome,” Fabritius said. “A healthy and robust internal microbiome is so important for great brain health because most of our neurotransmitters are produced in the gut.”

Soda

Sorry, soda drinkers. Neurologist Dr. Shaheen Lakhan says your favorite bubbly beverage is just flat-out bad for your brain. “Soda is one of the worst foods for brain health due to the high concentration of simple sugars, which damage the blood vessels supplying the brain,” he said. “Over time, this starves the brain from the very fuels it needs to function, leading to premature dementia and strokes. Acutely, sugar also causes brain inflammation, irritability, poor mood and sleep disturbances.”

Plus, the constant highs and lows (the proverbial sugar “rush” and “crash”) can also cause a state of addiction with cravings and withdrawals — and diet soda is no better. “Even diet or zero versions of soda have negative effects, as the calorie-free additives stress out the brain and trick it into consuming more calories and craving real sugar,” he said. 

Keep an eye on the label of your tub of margarine and avoid any that contain trans fats.

Keep an eye on the label of your tub of margarine and avoid any that contain trans fats.

Margarine

Down with fake butter! Dr. Shae Datta, a neurologist and co-director of the NYU Langone Concussion Center, said she avoids margarine as much as possible because it contains trans fats. (Though it should be noted that there are butter alternatives without trans fats, so take a close look at the ingredients list.)

“We often hear that trans fats aren’t good for your heart and blood vessels. The same applies to the vessels of the brain,” she said. “A study from the journal Neurology found that older adults who had the highest levels of elaidic acid (a common type of trans fat) in their blood were more likely to develop dementia. Better to stick to olive oil and real butter.”

Cannabis-infused foods

With the rise of CBD and the legalization of marijuana in most states, this one might come as a bit of a surprise. But just because cannabis is legal and can help you relax doesn’t mean it’s doing great things for your brain. 

“Besides the short-term cognitive impairing effects of cannabis, tetrahydrocannabinol (also known as THC, or what produces the ‘high’) appears to constrict arteries in the brain,” said Dr. Lester Leung, a neurologist and the director of the Comprehensive Stroke Center at Tufts Medical Center. “This can be very dangerous when used in large amounts by people with migraines, a very common headache condition that, together with heavy cannabis use, can lead to stroke, even in young, otherwise healthy people.”

Beer

This summer, you may want to skip the beer at your neighborhood barbecue. “Beer is comprised completely of empty calories with no nutritional value,” said Dr. Byran Ho, a neurologist and director of the Movement Disorders Program at Tufts Medical Center. “Alcohol is a neurotoxin that can injure both the central and peripheral nervous system, even if consumed in moderate amounts.”

Decaf coffee

If you’re a fan of decaf, Sean Callan, a neuroscientist and CEO of Ellipse Analytics, recommends you skip this jolt-free beverage unless you’re sure the decaffeination process is solvent-free.

“Solvents, the chemicals used to remove caffeine from coffee, are generally toxic to humans,” he said. “Many are linked to increased risk of cancer or neurological harm, especially in large or repeated doses. Beyond that, solvents like methylene chloride (a solvent commonly used in the decaffeination process) are known to cross the placenta, meaning pregnant women risk exposing their unborn child to the solvent.”

If you still want to enjoy decaf coffee, Callan recommends you visit the site checkyourdecaf.org, where you can find out what chemicals are in any decaf brands you drink.

Fatty foods can “damage blood vessels that supply the brain, causing cognitive impairment,” said Dr. Pedram Navab.

Fatty foods can “damage blood vessels that supply the brain, causing cognitive impairment,” said Dr. Pedram Navab.

French fries

Here’s another bummer: French fries are one of the main foods neurologist Dr. Pedram Navab avoids. “A diet that incorporates fatty foods like French fries can damage blood vessels that supply the brain, causing cognitive impairment,” he said. “It reduces the blood-brain barrier (BBB) integrity and leads to neuronal damage of the hippocampus, a part of the brain that is instrumental for learning and memory.”

While some of these foods may be easier to cut out — looking at you, protein powder and decaf coffee — some might be a bit harder. So remember to consume any favorite foods and beverages that may damage brain health in moderation, and when possible, opt for a healthier version of it.

Related...

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What Happens to Your Body When You Eat Rice Every Day - EatingWell

Just like bread and pasta, rice is often vilified by keto devotees and low-carb lovers. Not only are those who steer clear of rice missing out on some serious health benefits (more on that shortly), but they're also stigmatizing members of nearly all cultures of the world.

The USDA's Economic Research Service reports that more than half of the global population relies on grain to make up the bulk of their diets. For reference, according to the nonprofit industry group USA Rice, the average resident of Asia consumes an average of 300 pounds of rice per year. In the United Arab Emirates, that figure is around 450 pounds per year, and here stateside, Americans eat approximately 27 pounds annually.

"Rice can be such an affordable and convenient carbohydrate, and we should stop demonizing it and instead help people understand how best to consume it. Rice can absolutely be a part of a healthy diet," says Laura Ligos, RDN, CSSD, a registered dietitian nutritionist and the founder of The Sassy Dietitian in Albany, New York.

Nutrition Information for Rice

According to the USDA's FoodData Central nutrition database, here's how a 1-cup cooked serving of rice shakes out, based on the variety.

Wild Rice

A 1-cup serving of cooked wild rice provides:

• Calories: 166
• Protein: 7 g
• Total fat: <1 g
• Carbohydrates: 34 g
• Fiber: 3 g
• Sodium: 5 mg
• Magnesium: 53 mg
• Folate: 43 µg

Brown Rice

A 1-cup serving of cooked brown rice provides:

• Calories: 218
• Protein: 5 g
• Total fat: 2 g
• Carbohydrates: 46 g
• Fiber: 4 g
• Sodium: 2 mg
• Magnesium: 86 mg
• Folate: 7.8 µg

White Rice

A 1-cup serving of cooked white rice provides:

• Calories: 242
• Protein: 4 g
• Total fat: <1 g
• Carbohydrates: 53 g
• Fiber: <1 g
• Sodium: 0 g
• Magnesium: 8 mg
• Folate: 110 µg

In addition to delivering those macronutrients and a mix of micronutrients, which vary by type, "rice is incredibly versatile," says Roxana Ehsani, M.S., RD, CSSD, a Miami-based board-certified sports dietitian. "You can eat it on its own, make a rice pilaf, add it to veggies and protein to make a rice stir-fry, enjoy it in place of morning oats, try it in sweet or savory dishes. You can flavor it up or down. The rice will absorb the flavors that it's cooked with, like herbs and spices, or you can keep it basic and plain too."

Caitlin Bensel

Pictured Recipe: One-Pan Garlicky Shrimp & Rice

What Happens to Your Body When You Eat Rice Every Day

Because of its adaptability, accessibility and affordability, many people eat rice on the regular—even daily. It can certainly be part of a well-balanced meal plan. Still, it does come with some potential drawbacks that are important to keep in mind. Ahead, what happens when you eat rice every day.

You'll Get an Energy Boost

"Rice is a healthy, nutrient-dense grain that's an excellent source of carbohydrates, which is one of the three major macronutrients we need to consume daily," Ehsani says, pointing to fat and protein as the other parts of the powerful trio. That's right: Your body needs carbs to survive. Depending on which governmental organization you tap into and your personal health status, carbohydrate recommendations may vary. The 2020-2025 Dietary Guidelines for Americans suggest that carbs should constitute about 40% to 65% of your daily calories. "Carbohydrates provide our bodies with fuel, aka energy, we need each day," says Ehsani.

Rice is a quick source of energy, Ligos adds, which can be a big win for those who need to power up fast, such as athletes, individuals with labor-intensive jobs and those who are pregnant, nursing or healing from an injury or illness.

"Carbs are an important macronutrient that our bodies need for energy, hormone production, cognitive function and so much more," Ligos says.

You Might Notice Smoother Digestion

Along with bananas, applesauce and toast, rice is a signature component of the "BRAT diet" that's often promoted for those who are dealing with or recovering from nausea, vomiting or diarrhea.

"If you've ever had a stomachache or stomach bug, one food you may think of that's easy to tolerate and digest is plain rice. There's very little fat in rice too, which is ideal for ease of digestion," Ehsani says.

This can be helpful whether you have digestive issues or not, Ligos adds. Having an easy-to-digest carbohydrate can be helpful if you are experiencing a wonky stomach due to anxiety or stress, if you are bouncing back from an illness, or for pre-or post-workout.

You Can Mix Up Your Micronutrients

Depending on the type of rice you are choosing, it has different health benefits, Ehsani says.

"Rice provides more than 15 essential vitamins and minerals, including folic acid, B vitamins, potassium, magnesium, selenium, fiber, iron and zinc," says Lauren Harris-Pincus, M.S., RDN, founder of NutritionStarringYOU.com and author of The Everything Easy Pre-Diabetes Cookbook. "For example, white and brown rice share a somewhat similar nutrition profile, although brown rice is slightly higher in calories, fiber, protein, manganese, selenium, magnesium and B vitamins. Wild rice and black rice, also known as forbidden rice, are higher in antioxidants and lower in calories, with a lower glycemic index."

For a mix of micronutrients and flavors, try to integrate more than one variety of rice into your diet on a regular basis.

Your Blood Sugar Might Spike

Due to its higher proportion of carbs (compared to protein and fat, the two other macros), a serving of rice on its own can spike blood sugar levels. The glycemic index is a measure of how much food impacts blood sugar, and rice falls at about the middle; above corn, just below wheat and slightly lower than white potatoes, per Harvard Medical School.

"If you are not active or do not eat enough protein and fats to go along with rice, it may impact your blood sugar in a negative manner," if you're trying to keep it even-keeled, Ligos says. Since even a mere two minutes of walking after meals can lower post-meal blood sugar, she says, "It can also be helpful to eat rice around your most active time of day, especially if you are struggling with some blood sugar balance. That can look like having some rice—plus protein and fat—pre-workout or before a walk or after your workout."

Pre-workout or otherwise, Ehsani recommends bolstering your rice recipe with vegetables for more fiber and adding a high-quality source of protein, like fish, chicken, tofu or hard-boiled eggs, for longer-lasting energy.

For slower digestion, Harris-Pincus has a simple hack: Both white and brown rice are significant sources of resistant starch, she says, "especially when allowed to cool after cooking and prior to consumption. Resistant starch has shown real promise in promoting fullness and a healthy body weight." (Translation: Meal-prep your next batch of rice a day or two in advance, and enjoy those leftovers reheated—you may digest them at a less rapid clip.)

You Might Increase Your Arsenic Consumption

Compared to other grains, rice can be a higher source of arsenic, a chemical compound that's naturally in our soil and water in some parts of the world, Ligos says—and the Dartmouth Toxic Metals Superfund Research Program verifies. The World Health Organization says arsenic exposure can be linked to increased cancer risk over time. To limit your arsenic consumption:

• Choose rice grown in areas that produce rice that's lower in arsenic. White basmati from India, Pakistan and California fits the bill, as does sushi rice from the U.S.
• Wash rice before cooking and consuming it.
• Mix up your grains; other options like quinoa, bulgur, farro and amaranth tend to be lower in arsenic.

You Might Displace More Nutrient-Dense Foods

Similar to how health professionals promote mixing up your produce consumption (to, in turn, feed your gut various types of fiber and different micronutrients), it's ideal to eat a wide variety of grains.

"If you're only eating rice daily, you might miss out on all the other nutrients found in other grains like quinoa, bulgur, farro, oats, barley, millet, teff and amaranth. It's always a good idea to vary your grains," Ehsani says.

Also, try to keep tabs on how you round out your meal. Many entrees can showcase rice as the centerpiece, which is totally cool, but be mindful of the serving size. Building a diverse plate will allow you to fuel up with lean protein, fruits, vegetables and heart-healthy fats, too.

What to Keep in Mind When Eating Rice

Rice of all kinds delivers important vitamins and minerals, along with energy-boosting carbs and, depending on the variety, a good dose of gut-health-supporting fiber. For long-term energy, Harris-Pincus recommends filling half your plate or bowl with nonstarchy veggies, one-quarter with lean protein and one-quarter with carbohydrates, such as rice. Try this strategy in tasty, varied recipes like our Crispy Fish Taco Bowls, Vegan Coconut Chickpea Curry and Smoked Turkey, Kale, and Rice Bake.

The Bottom Line

"Rice is such a cultural staple for so many people, and it should be celebrated for its role in cuisine and health," Ligos concludes.

Rice sometimes gets a bad rap, Ehsani admits. But, she says, you can incorporate it into any healthy diet. Yes, even white rice.

"My father is from Iran, and white rice is always on the dinner table when we are eating a Persian dish. It's a staple. I've had patients eat it at every meal, we just work on ways to add other forms of nutrition around it to keep their meals balanced and nutrient-packed," she says.

To enjoy rice while sustaining your energy and keeping blood sugar steady, aim to keep the portion size in mind and pair it with ingredients that offer protein and fat, Ligos suggests.

"Health is about so much more than just calories and nutrients; it's also about joy and enjoying your food," Ligos adds. "Having a staple like rice that's easy to cook and tastes great is a win."

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Vanessa Hudgens breaks pescatarian diet for Palawan Chicken Adobo  Philstar.com
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