Eating rice, does really matters for diabetics ?

 

Eating  rice,  does really matters for diabetics ?

  Billions of people around the world eat rice  every single day for multiple meals  .scientific studies shows that it provides about 20% of the world’s calorie intake  and  is also one of the most cultivated and consumed cereals worldwide. It is composed of starch, which is an important source of  energy, hypoallergenic proteins, and other bioactive compounds with known nutritional functionalities. Noteworthy is that the rice bran (outer layer of rice grains), a side-stream product of the rice milling process, has a higher content of bioactive compounds than white rice (polished rice grains). Bran functional ingredients such as γ-oryzanol, phytic acid, ferulic acid, γ-aminobutyric acid, tocopherols, and tocotrienols (vitamin E) have been linked to several health benefits. 

Now the discussion would be whether  People with diabetes can eat rice as part of a healthy diet?  Research inputs  can justify the above as ,  the type of rice , combination with rice , portion size all matters in incorporating rice as a staple meal in diabetes meal plate. 

Data from the large multinational prospective cohort study of 21 countries show that in the overall PURE cohort, higher consumption of white rice is associated with an increased risk of diabetes, which was most marked and driven by the strong association seen in South Asia.

A meta-analysis by Hu et al. (which included data on 352,384 participants with 13,284 incident diabetes from four studies in China, Japan, U.S., and Australia), showed that each extra serving of white rice (equivalent to about 150 g of cooked rice) increased the risk for diabetes by 11%. 

With the above research data it is evident that polished white plain rice will not be a good choice for diabetes control but we have  strategies to help you enjoy your mealtime while minimizing the potential glucose swings when rice is a  staple food 

Eating smaller portions, choosing whole and unpolished grains, and pairing rice with other nutritious foods can minimise post meal blood glucose. 

Portion size



Eat smaller portions of rice. A good rule of thumb is to stick to a measured cup  per meal as per your weight and sugar control.




Rice Type

Choose a variety of rice that is low in carbs and has a low GI score. 

Parboiled rice has a medium GI and can be a better alternative to white rice. 

Other choices would be  unpolished or whole-grain rice varieties like brown rice , red matta rice, rajmudi , brown basmathi  etc over processed white rice. 

Pairings

Pair rice with proteins like  steamed fish,lean meat ,egg whites,sprouts, soya , low fat panner, whole legumes etc , high fibre  vegetables, and other healthy fats like peanut butter , small amount of desi ghee, olive oil , nuts and seeds .

Combining rice with beans can be helpful because the fiber  and protein in beans can help prevent blood sugar levels from rising rapidly after a meal. 












Other considerations 

Spread their intake of rice and other carbs evenly throughout the day.

Take into account any sauces and other accompaniments that may contain extra sugar or carbs.

Discuss specific individual carbohydrate needs with a doctor or dietitian.

Eating vegetables first, then protein source (eggs, lean meat, soya chunks, pulses etc)  and rice last can contribute in lower post-meal glucose levels. Keep in mind that everyone with diabetes can respond differently to the same food.

Cook rice, cool it and reheat it, this method increases resistant starch and reduces the absorption there by controlling postprandial blood sugar. 

The bottom line

People living with diabetes and those with pre diabetes can include rice as part of a healthy balanced eating pattern by considering above points. Periodical reviews with healthcare professionals will help in portion sizes and other nutritional guidelines as per your blood reports , weights , medications etc. Eat rice judiciously as per your diabetes control.

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