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Rice for Diabetes: Is it Safe to Eat?

Author: Beato App
by Beato App
Posted: Jun 17, 2022

If you are a diabetic, people must’ve told you to refrain from consuming rice. Well, there is a reason behind that. Rice is high in glycemic index and low in fiber.

We eat food, which our bodies digest, absorb, and metabolize to provide energy and nutrition.

Carbohydrates in your food are digested and converted to glucose. Ideally, glucose should be absorbed by the cells and activate the metabolism to release energy.

Insulin is the hormone that helps glucose enter cells. In type 2 diabetes, however, cells become insulin resistant. As a result, even in the presence of insulin, cells close their doors and do not allow glucose to enter. As a result, the glucose level in your blood exceeds the normal range. Your cells continue to be energy-depleted. You are frequently tired and may begin to lose weight.

Rice is high in carbohydrates and when a diabetic consumes carbohydrates-containing drinks or meals, the glucose is converted into glucose, and blood sugar levels rise. However, brown rice is a whole grain. Whole grains are high in complex carbohydrates, which take longer for the body to digest. This lowers the chances of a blood sugar increase.

Another factor to consider when choosing a rice type is the number of carbohydrates it contains. It's crucial to know how to calculate carbs for two reasons: Supplemental insulin is used by some diabetics. To determine the proper insulin dose, a person must know how many carbs they consume. People with prediabetes or diabetes should avoid "sugar spikes," which are periods of extremely high blood glucose levels. These surges can make it more likely for symptoms to worsen. Sugar spikes can be avoided by spreading carb intake throughout the day; for example, by eating small, frequent meals.

Advice on Choosing Rice

Brown or wild rice is preferable to white rice because it contains more fiber and thus takes longer for the body to digest. People should read the package to find out how many carbs and other nutrients are in the rice, especially if it is prepared. Moreover, enriched rice contains more nutrients, such as vitamins and minerals. When ordering rice at a restaurant, a diabetic should also inquire about the type of sauce and flavorings used, as these may contain added sugars.

Good Rice Substitutes for Diabetics

Quinoa has a carbohydrate content similar to rice, but it contains more protein and, in some varieties, more fiber. You can add quinoa rice to your diabetic diet.

You can also try cauliflower rice.

How can diabetics enjoy rice?

For regular consumption, select any semi-polished/single polished parboiled rice.

Single/ semi-polished rice has a good amount of fiber, not too much like brown rice or too little like white rice.

Parboiled rice, like brown rice, retains nutrition while being easy to digest.

Don't be too concerned about finding a rice variety with a low or moderate glycemic index. Simply look for a single polished parboiled version.

When rice is combined with dal or vegetables, its glycemic index drops dramatically. Rice with dal, sabzi, or fish/chicken/egg is already a family tradition. So relax and enjoy your meal.

Concentrate on the amount of rice. Take twice the amount of vegetables, dal, fish, curd, and so on as rice. Only 1/4 of your plate should be rice, with the remaining 3/4 being dal, vegetables, and so on.

It is best to remove the starch from rice before supplementing it with protein-rich foods. Diabetics can also refer to it as starch-free rice.How to cook rice for diabetics?

To Sum Up

Diabetes patients can eat rice as part of a healthy diet, but they should:

  1. Eat rice in moderation and keep in mind that 1 cup of rice contains 45 g of carbohydrates.
  2. Balance rice carbs with other food items throughout the day.
  3. Choose a rice variety that is low in carbs and has a low GI score.
  4. Check for sauces or other accompaniments that may contain extra sugar or carbs.
  5. Consult a doctor or dietitian about your specific carbohydrate requirements.
  6. Brown rice is generally better than white rice. People can also experiment with healthier alternatives to rice, such as quinoa rice.

About the Author

BeatO Smart Diabetes Management app helps you monitor diabetes like a pro with features to save, share and analyze your blood glucose readings on the app.

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Author: Beato App

Beato App

Member since: Sep 02, 2021
Published articles: 3

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