Rice is considered a carbohydrate food and has a high glycemic index, which can cause the body to increase insulin levels. Therefore, naturally, people with diabetes are warned not to eat. So will they still be able to enjoy the Indian staple as part of a healthy diet, or will they have to say goodbye to rice? Professionals weigh in.
Diabetes is a chronic disease that occurs when the pancreas cannot produce enough insulin or the body cannot use insulin effectively. "Insulin is a drug that controls blood sugar. Hyperglycaemia, or raised blood sugar, is a common effect of uncontrolled diabetes and over time leads to serious damage to many of the body’s systems, especially the nerves and blood vessels,” explained Dr Mohit Saran, consultant, internal medicine and diabetologist, Manipal Hospital Gurugram.
Rice is a staple food for millions around the world, but for those living with diabetes, concerns about blood sugar spikes can make it feel off-limits. However, with a few simple modifications, diabetics can still enjoy rice as part of a healthy and balanced diet, said Dr Tribhuvan Gulati, lead consultant, diabetes, obesity and internal medicine, CK Birla Hospital, Delhi
Choosing the Right Type of Rice
The key to incorporating rice while managing diabetes lies in choosing the right type. According to Dr Gulati, some of the options are:
Brown rice: Packed with fibre and nutrients, brown rice has a lower glycemic index (GI) than white rice, meaning it releases sugar into the bloodstream more slowly.
Basmati rice: This long-grain rice has a slightly nutty flavour and a lower GI than white rice.
Wild rice: While technically not true rice, wild rice boasts a high fibre content and a unique nutty flavour. It’s a great option for those seeking a more distinct taste and texture.
Mixed grain rice: Blends of brown rice, wild rice, and other grains offer a variety of nutrients and textures, making them a flavourful and healthy choice.
Portion Sizes
It’s important to monitor portion sizes when consuming rice. Dr Gulati noted that a good rule of thumb is to stick to a 1/2 cup cooked serving per meal. "The way a person eats can greatly affect blood sugar levels. Combining whole grains with protein, vegetables and healthy fats can help slow digestion and prevent diabetes. Also, rice and bread should not be eaten together," said Dr. Gulati..
Here are some ways to enjoy rice:
Making rice dishes: Combine rice cooked with chicken, tofu or fish and a variety of baked or steamed foods. Add light sauce or spices on top.
Fried Rice: Use brown rice instead of white rice and add more vegetables and protein. Choose a healthy cooking method, such as baking or stir-frying.
Soups and Stews: Add cooked rice with vegetable or chicken broth to cook and enjoy.
Read What happens to your body when you give up sugar for a month?
Rice Salad: Prepare a cold dish with chopped vegetables, herbs and vinaigrette. Dr. Gulati says: "This is a great snack or meal.
Blood Sugar Is your blood sugar under control? (Source: Getty Images/Thinkstock)
Dr. Saran adds some more tips.
>For a low-carb option, choose other grains like cauliflower. These options have a similar texture. Love and inhale the good taste while not worsening diabetes.
Check your blood sugar regularly to find out what's different. types of grains and how much they affect your body. This information can guide you in making smart food choices.
Every person's nutritional needs are unique. A registered dietitian can make recommendations based on your health, preferences, personal preferences and lifestyle.
Steaming or boiling rice is better than frying it. “This process helps preserve the nutritional value of the grains while preventing the addition of unhealthy fats,” says Dr. Saran said.
Dr. Gulati can be made into rice with a little cinnamon or cumin. "This spice has been shown to lower blood sugar levels. Rinse the rice before cooking as this will help remove some of the starch that can cause blood sugar to spike. People may consider using an electric machine as this helps ensure you always have a good time. Both are excellent "It cooks that way," said Dr. Gulati.
People should remember that eating less and being careful is the key to managing diabetes. By choosing the right type of rice, exercising control, and combining it with healthy ingredients, people with diabetes can enjoy these delicious foods as part of a healthy diet.
Medical Consultant and Diabetes Specialist Dr Hridish Narayan Chakravarti also agrees. Department of Endocrinology, Narayana Hospital, Chunavati, Howrah and Narayana Hospital, Mukundapurand, RN Tagore Hospital and diabetic patients are advised to monitor their blood sugar regularly and work with a doctor or nutritionist to create a personalized and sustainable nutrition plan.
A healthy lifestyle that includes regular exercise, yoga and walking can help control diabetes.
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