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Everything you wanted to know about the benefits of rice

Regular rice is much maligned and is fast being dropped in favour of its unpolished avatar. But are the charges valid? Sports nutritionist Rujuta Diwekar separates the grain from the husk
The Chinese eat rice with every meal, breakfast included, and the average Chinese on the street is thin, if not skinny. In our country, however, we are getting skeptical about rice and yes, we are all getting fatter. We either give up rice or replace it with wheat or 'brown' rice. What is wrong with this approach?
Replacing rice with wheat is not a good idea since it means reducing your intake of amino acids (protein's building blocks) and Vitamin B. As for brown rice, it has the outer layer (husk and bran) intact thereby making it high in fibre. Now of course we want fibre but if your rice has more fibre than you can digest, brown rice will only cause indigestion. On the other hand, rice that emits blinding whiteness may not be the best source of nutrients either.
Thus, to get the best of both worlds, polish your rice to the extent that helps it retain its nutrients (proteins, Vitamin B and fibre) and looks brownish or reddish. Remove the outer bran but allow the rice grain to show off its brown/red strains. Don't worry, this won't compromise the taste and yes, you can eat basmati rice with the brown/red strains as well.