If you have observed your blood sugar or have been diagnosed with diabetes, your doctor has undoubtedly told you to take advantage of the amount of carbohydrates you eat. But choosing the right type of carbohydrate is also crucial, since refined carbohydrates such as white rice have a more pronounced effect on blood sugar than complex ones. So which is the best rice for diabetics? We discover the best varieties of rice that will not squeeze your blood sugar.
How white rice affects your blood sugar
The white rice is on The American Diabetes Association Eat a less for a reasonable reason. “Generally speaking, if you eat white rice as an essential element in your diet, it can spray the levels of insulin and blood sugar levels when it is part of your daily consumption,” notes Michel Rutenstein, Ms, Rd, CDN, CDN, Preventive cardiology nutritionist and certified diabetes teacherS But this does not mean that people with diabetes should give up entirely of rice.
A rock known as Glycemic index (GI) It ranks foods containing carbohydrates on a scale of 0 to 100, based on how much blood sugar increases after a meal. And according to Reema Patel, Doctor of Medicine, Endocrinologist of Diabetes and Metabolism at the Old Bridge Medical Center in New JerseyWhite rice has GI from 70 to 90.
The processing and refinement that white rice undergoes undressing bran and embryos, she explains. “This removes fiber and other nutrients, which is why white rice becomes high GI.”
This is a problem as a study in International Magazine for Advance in Medicine showed that eating high GI white rice makes it harder for people with type 2 diabetes to control their blood glucose on an empty stomach and HBA1C levels Compared to other types of rice.
The best rice for diabetics
It is understood that your best bet is to return to refined grains like white rice when possible. So this raises the question: which is the best rice for diabetics? Rice varieties with whole grain rice are a better choice of GI as they keep their embryos high in fiber and bran. And as D, Ptel notes, they are higher in antioxidants, compounds that enhance the sensitivity of cells to insulin.
Here, the types of rice recommends for diabetics or those who look at their blood sugar, along with their GI values:
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Black rice (also known as a forbidden rice): GI 35
How to enjoy white rice without a jump of blood sugar
If white rice is still a favorite, three simple steps can make it more suitable for diabetes and reduce the risk of glucose jump: just cook, cool and heat before eating.
“When you cook rice and let it cool, it undergoes a molecular process called retrogradation in which part of the starch becomes a resistant starch, which is less digestible,” explains, explains Tiffany Bruno, MS, RDN, Director of Education at Switch4Good. “This means that it will not increase blood glucose levels, even after it is overheated.”
Actually study in Asian -Tihocean Journal of Clinical Nutrition They found that blood sugar brackets were 31 percent lower after eating boiled and cooled white rice than after eating freshly boiled white rice.
How to include rice in a diet suitable for diabetes
Even the best types of rice for diabetics are high in carbohydrates, so D -R Ptel advises to limit intake to 1/3 to ½ cup a day. Also smart: eating your rice in relation to foods that support the balance of blood sugar and insulin.
“My biggest advice is to add fiber to the diet to help slow digestion and reduce the spike of blood sugar, which naturally appears after consuming carbohydrates,” Bruno says. “Vegetables and beans are the best way, so think about something like chickpeas or treated beans with roasted vegetables.”
Dr. Patel also recommends adding sources of protein such as salmon, chicken, tofu and ebbam to rice. Protein also slows down the digestion of carbohydrates and glucose absorption. And in a British dining journal Study the involvement of proteins into the dishes blunt the climb of blood caused by white rice.
Finally, keep in mind that the effect that rice has on blood sugar levels can range from person to person. “Everyone has a different response to the blood sugar to the rice and each patient has their own blood sugar and the goals of HBA1C,” notes Dr. Ptel. Therefore, it emphasizes that it is important to work with your doctor to regularly monitor your blood glucose.
More ways to manage your blood sugar:
The best fruits with low sugar to stabilize your blood sugar naturally
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The 5 best sugar has replaced the diabetics of love -they have a great taste and maintain a stable blood sugar!
This content is not a substitute for professional medical advice or diagnosis. Always consult your doctor before chasing a treatment planS