Rice is bad for diabetic,

Rice makes me fat, 

Rice has gluten, 

Avoid rice in dinner,

Rice makes me sleepy,

These are some common heard phrases nowadays, let's find out is it really true: 

1. Rice is a gluten free food it is useful for people who are suffering from celiac disease and allergic to gluten.
2. Rice doesn't make you fat if you eat in small portions. It is good source of vitamins and minerals combine rice with dal or sabzi and salad or curd. It won't spike your glucose it has so much fibre and protein in it.
3. Not to eat carbs in the night is a myth counting calories is very important. To lose weight it is important to consume recommended amount of calories.
4. Rice is a carbohydrate rich food but it also has other beneficial nutrients like magnesium, iron, folic acid, thiamine, niacin. It is a major source of energy.
5. Diabetic can consume rice in limited portions while balancing it with other food groups like protein and fiber rich food.

SOAKING NUTS

 Soak nuts overnight, peel them in the morning and have it, our grandparents used to do this practice since ages and probably our mother too.

There are so many reasons why they did: 

1. Soaking makes the nuts soft and easy to digest.
2. Peeling remove the tannis (anti-nutritional factor) which would interfere in the absorption of many nutrients and minerals such as zinc, selenium, magnesium etc.
3. Soaking also lead to leaching out of phytic acid (change in colour of water on soaking nuts) phytic acid is another anti-nutritional factors that inhibit calcium, magnesium and zinc absorption.
4. Start including nuts in your diet. Daily have handful of mixed nuts with mixed seed. This combination give you number of minerals which otherwise would be lacking in your diet.
5. Do not fear the fats present in it nuts, they are mostly MUFA (healthy fats).
6. Almonds and walnuts are rich sources of omega 3 and will aid your weight loss journey.
7. For thyroid patients have 1-2 Brazil nuts daily to get enough selenium in your diet.

Drink 2-3 litre water daily to get hydrated and keep check on your water consumption with hydration test. Do not consume your food in excess because moderation is the key and keep check on your calories consume according to your recommended calories.

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