What whole grain alternative is better than white rice for sustained energy and blood sugar management?

Brown rice, broken wheat (dalia), or millets

For effective weight management, the type of carbohydrate consumed is crucial. Traditional polished white rice is known to cause quicker spikes in blood sugar compared to whole grains, leading to less sustained energy. Healthier alternatives that provide a better nutritional profile include brown rice, which retains more of its natural fiber and nutrients. Furthermore, options like broken wheat, commonly known as dalia, or various millets, are superior choices because they are less refined, leading to a slower release of glucose into the bloodstream, which aids in maintaining energy levels and promoting satiety over longer periods. This substitution is a fundamental step in constructing a weight-loss friendly Indian meal structure.