Diabetes is a metabolic disorder in which there is an increase in blood glucose levels. Diet factors play a crucial role in maintaining sugar levels in the blood in people with diabetes. Rice is a commonly eaten food in India, but eating white rice is not always considered a good food option for people having diabetes.
White rice is produced by removing the germ, husk, and bran from rice. Due to this, only starch remains in a grain of rice. The nutritional value of 100 gm of white rice contains many carbohydrates and calories and fewer fibres than healthier options like brown rice. The number of other nutrients is also significantly less.
Excessive intake of white rice increases the requirement for insulin after meals. This leads to exhaustion of pancreatic cells and can cause a decrease in the amount of insulin. In addition, the amount of fibres and micronutrients in white rice is low. These dietary components help maintain blood glucose levels. For these reasons, white rice must be included in moderate amounts in the diet, and other nutritious food like vegetables and pulses must be taken with white rice.
Table of Contents
The glycemic index of a food is helpful to measure the level of blood sugar increased by a specific food. A glycemic index range of 56 to 69 is considered a medium range. The glycemic index of white rice is 64, which can cause a spike in blood sugar levels by breaking down carbohydrates into blood sugar very fast.
Limiting the amount of white rice in a diet can help control the rise in blood sugar. Cooking rice in a starch-free way and cooling it to reduce the amount of starch can also help control blood glucose rise. Adding ingredients like vinegar oil can also lower the glycemic index of white rice.
White rice can be made beneficial for people with diabetes by adapting the following cooking ways:
White rice can be cooked with fresh-cut vegetables like green beans, corn, and carrot. Add both rice and vegetables. Simmer the rice and water after covering it with a lid. Let it cook till all liquid gets absorbed in the rice and vegetables. Add some butter and parsley, and serve.
Wash rice thoroughly and add three times water as the quantity of rice. Add rice to boiling water and let it cook at medium flame. Cook till the rice starts floating on top. Check if the rice is soft and cooked properly. Remove excess water, and have it with vegetables.
People can consume white rice with diabetes in a limited amount and after adding vegetables, while brown rice is considered the best form of rice for those having diabetes. Brown rice has a low glycemic index and is a rich source of essential nutrients, making it beneficial for people with diabetes.
People with diabetes need to monitor glucose intake. Hence, white rice with a high glycemic index must be taken in a limited amount. In addition, if a limited amount of white rice is taken with protein-rich vegetables, it can help to control blood glucose levels.
Was this post helpful?