Diabetes and diet
Having diabetes requires you to be vigilant about your diet and
exercise habits. You have to watch what you eat every day to ensure that your
blood sugar doesn't rise to an unhealthy level.
Controlling your diabetes is easier if you keep track of the
carbohydrate count and glycemic index (GI) of the foods you eat. The GI ranks
food based on how it can affect your blood sugar.
Diabetes can lead to more severe health problems if you do not
track your food. Cardiovascular disease, kidney disease, and foot infections
are examples of this.
Rice contains many carbohydrates and has a high GI score. If you
have diabetes, you may think you must avoid it at dinner, but this is not
always true. If you have diabetes, you can still enjoy rice. But don't consume
it in large quantities or too often. Many types of rice exist, and some types
are healthier than others.
What the research says
Too much rice in one's diet can be harmful. According to a study published in the British Medical Journal, people who consume much white rice
may have a higher chance of getting type 2 diabetes. This means that if you
have prediabetes, you should be incredibly conscientious about your rice
intake.
Rice is generally safe for consumption in moderation if you've
already been diagnosed with diabetes. Make sure you're aware of the
carbohydrate count and GI score for the type of rice you wish to eat. At each
meal, aim for 45 to 60 grams of carbs. The GI of some rice types is lower than
that of others.
The US Department of Agriculture's Create Your Plate method is an
excellent way to ensure that your meals are properly portioned. 25% protein,
25% grains, starchy carbohydrates, and 50% non-starchy vegetables should make
up your dinner plate. If you're counting carbohydrates, you should also include
a serving of fruit or dairy on the side.
What types of rice are OK to eat?
Safe to eat:
- rice basmati
- rice (brown)
- wild rice
When choosing what to eat, the type of rice is essential. It is
better to consume rice that is high in nutrients. For example, Brown rice, wild
rice, and long-grain white rice include more fiber, nutrients, and vitamins
than short-grain white rice. You should also check the GI score of your choice.
Short-grain white rice has a high GI of 70 or more; thus, it's
better to avoid it. In addition, compared to other rice and starches, it has
low nutritional value.
The GI scores of basmati, brown, and wild rice are moderate. They
have a GI of 56 to 69. In general, these are fine to eat in moderation.
However, cooking times can alter GI score, so be careful not to overcook your
rice.
Low-GI foods such as protein and non-starchy vegetables can help
you balance your diet. Make sure you consume only a tiny amount of rice as
well. Just 1/2 cup of rice has 15 grams of carbohydrates.
What alternative grains can I try?
Rather than relying on rice as a staple at mealtime, experiment
with other types of grains. They can help you manage your diabetes and stick to
your healthy diet. Most have extra nutritional content, too. These may satisfy
you longer than more processed starches can.
These grains have a low GI score:
- rolled and steel-cut oats
- barley
- bulgur
- quinoa
- millet
- buckwheat
Last but not least
Rice can be eaten in small quantities by people with all types of diabetes. It's essential to have a balanced diet. If you have prediabetes, limit your rice intake, eat a healthy diet, and exercise regularly.