If you were monitoring your blood sugar or you were diagnosed with diabetes, your doctor undoubtedly told you to control the amount of carbohydrates you eat. However, it is also very important to choose the right type of carbohydrate, as refined carbohydrates such as white rice have a more pronounced effect on blood sugar than complex. So what are the best rice for diabetics? We reveal the highest varieties of rice that will not release your blood sugar.
How white rice affects blood sugar
White rice is American Diabetes Association “Eat less” list for a good reason. “Usually, if you eat white rice as a staple diet, it can increase insulin levels and blood sugar when it is part of your daily intake,” says Michelle Routhenstein, MS, RD, CDCES, CDN, CDN, CDN, CDN, CDN, CDN, CDN, CDN, CDN, CDN, CDN preventive cardiology nutritionist and certified diabetes educator; But that does not mean that people with diabetes have to completely abandon the rice.
A scale known as Glycemic Index (GI) Based on carbohydrate foods with a scale of 0 to 100, depending on how much they increase blood sugar after eating. And by Reema Patel, MD, Diabetes and Metabolism Endocrinologist from the Old Bridge Medical Center in New JerseyWhite rice is 70 to 90.
Treatment and improvement that white rice removes strips, its bran and germ, explains. “It removes its fiber and other nutrients, so white rice becomes high.”
This is a concern because the study International Medical Progress Magazine showed that eating high GI white rice, people with type 2 diabetes HbA1c levels Compared to other types of rice.
Best rice for diabetics
It goes without saying that your best bet is, whenever possible, to give up refined grain such as white rice. So the question arises: What are the best rice for diabetics? The whole grain rice varieties are a better choice because they keep the germ and bran of the high fiber. And, as the doctor Patel says, they are larger in antioxidants, compounds that enhance cell sensitivity to insulin.
Here she recommends the diabetics she recommends for diabetics, or those who monitor blood sugar levels, along with values:
-
Black rice (also known as prohibited rice): Gi 35
How to enjoy white rice without blood sugar
If white rice is still your favorite, three simple steps can make it more friendly diabetes and reduce the risk of glucose spike: just cook, cool and reheat before eating.
“When You Cook Rice and Allow It To Cool, IT UNDERGOES A Molecular Process Called Retrogradation White of the Starch Is Converted Into Resistant Starch That Is Less Digestible, Explains Tiffany Bruno, Ms, Rdn, Switch4Good Education Director. “This means that it will not increase blood glucose levels, even after it is heated.‘
In fact, the study Asian Pacific clinical nutrition magazine Found that blood sugar levels were 31 percent lower after eating and cooling white rice than eating freshly prepared white rice.
How to include rice in a diabetes diet
Even the best types of diabetic rice are high in carbohydrates, so dr. Patel advises you to limit your consumption from 1/3 to ½ cup per day. Also smart: Eat rice along with foods that help blood sugar and insulin balance.
“My biggest advice is to add a fiber to a dish to help slow down digestion and reduce blood glucose levels, which naturally occurs with carbohydrates,” says Bruno. “The best way is vegetables and beans, so think about something like chickpeas curry or replacement beans with roasted vegetables.”
Dr Patel also recommends adding protein sources such as salmon, chicken, tofu and edamam to rice. Protein also slows down carbohydrate digestion and glucose absorption. And a British nutrition magazine The study, involving proteins in food, caused white rice rugs caused by white rice.
Finally, remember that the effect of rice on blood sugar may vary from person to each person. “Every person has a different reaction to blood sugar levels, and each patient has their own blood sugar and HbA1C goals,” says dr. Pomel. That is why she emphasizes that it is important to work with your doctor to regularly monitor your blood glucose levels.
More ways to control your blood sugar:
The best little sugar fruit to stabilize your blood sugar naturally
Do you like cheese? These options are friendly blood sugar and safe diabetics
The top 5 sugary diabetics love – they are delicious and maintain blood sugar levels!
This content does not replace professional medical advice or diagnosis. Always consult your doctor before following any treatment plan;