Play it Nice with Rice For Diabetes

Eating in Moderation is the Mantra to Consuming Rice

Rice has been a staple food across Asian countries. Our ancestors consumed everything from rice and sugar to refined flour and coconut oil. But, presently, there have been numerous concerns and warnings raised over the consumption of various foods especially after processed foods have taken over our eating habits. The do’s and don’ts do make sense when we are living in an era where movement has become minimal, eating habits have taken a reverse gear, and people are leading a sedentary lifestyle. Such restrictions make even more sense when we are talking about people with diabetes as the carbohydrate content in certain foods play a predominant role in determining their GI value.
 
Choosing To Eat Rice with Diabetes
 
Despite the availability of clinical treatments and medications, the diet consumed and the physical activity performed have a major role in keeping our blood sugar levels under control. Many a time, we’ve been suggested to eat foods with a low GI value to keep the total carbs intake under control—this is because carbohydrate-rich foods have the natural tendency to spike blood glucose levels instantly. Those not having a track over their eating habits are at a serious risk over multiple health concerns including heart disease, foot infections, and more.
 
Rice occupies over 20% of the total calorie consumption being the staple food not only in Asian countries but also in African countries. In such a scenario, is there a feasibility for individuals to skip eating rice or reduce its portion intake? Moreover, is it necessary to forego the intake of rice altogether if you suffer from diabetes?
 
The General Advice Over Rice
 
There have been abundant research and studies showing that consumption of high GI foods have the potential to increase the risk of diabetes risk. White rice has a high glycemic index (GI) value (around 64) which means that it can cause increase in blood sugar levels. A study by the British Medical Journal and the Harvard School of Public Health (HSPH) proved that individuals consuming too much of white rice are at an increased risk of diabetes—this means that if you have prediabetes, it is better to be conscious about the rice intake levels.
 
Another study called the Prospective Urban Rural Epidemiology (PURE) did a multi-country research on over 1,00,000 individuals. The results clearly showed that higher consumption of white rice was linked to an increased risk of diabetes, especially in South Asia.
 
All these clearly prove that white rice consumption elevates the risk of type 2 diabetes in individuals.
 
Alternatives to White Rice
 
White rice is the most popular of all but there are different varieties of rice that could be chosen as a better alternative to this. For instance, these days many individuals choose to include quinoa, millets, brown rice, barley, buckwheat, or red rice in their daily diet.
 
While choosing some type of rice, it’s essential to pick a variety that packs ample nutrients and has a lesser GI value. Maybe a cup of cooked brown rice or long-grain rice could be a smart choice as these contain vitamins, nutrients, and fiber besides having a GI value around 55. Traditionally, mankind was used to consuming hand-pounded rice, barley, rye, and maize but now these have been replaced by highly polished white rice. Study results show that substituting white rice with unpolished brown rice decreases glycemic response by 23% and fasting insulin response by 57%. But the major problem is that most individuals are not satisfied with brown rice consumption as it’s not too appealing nor easy to chew and eat.
 
But what makes brown rice a healthy alternative to white rice? It’s mainly because brown rice retains the nutrient-rich germ and bran layer while shelling off its hard out part only. But a word of caution, as brown rice can have high arsenic levels if grown in arsenic-rich areas. Still, the micronutrient and fiber content are higher making it comparatively healthier for people with type 2 diabetes.
 
The Bottomline
 
Rice is not our enemy and people with diabetes aren’t advised to stop the intake of rice altogether. It’s the portion sizes that play a pivotal role in determining the role of white rice in triggering diabetes risk. Instead of filling the plate with 75% of rice, cut it down to 25% and fill the rest with fresh veggies and pulses.
 
Diet quality is important—eating a variety of foods that’s enriched with nutrients including vegetables, fruits, whole grains, nuts, and proteins is healthy for the body.
 
Keep diabetes away by staying healthy and eating a well-balanced diet that’s low in sugar, salt, and fat. Eat rice in moderation, split carbs intake through the day, and choose half the grains as whole grains to enjoy a serving of white rice during the meal.