Introduction
Rice is the commonest staple eaten by people all over the world. It is free from gluten, and makes a healthy whole grain choice for diabetics. Brown rice is one of the healthful varieties of rice that is also beneficial for those who suffers from wheat. It has got a nutty flavor. Unlike normal rice, brown rice doesn’t lose its important nutrients that includes magnesium, and insoluble fiber. It enhances blood sugar metabolism, enhances insulin sensitivity, and reduces the chances of Type II diabetes. This rice contains a lot more fiber that manages cholesterol and glucose levels in the blood. Let us learn about the impact of brown rice in diabetes in detail. to your diet.
Nutritional Value
Nutrition plays a very important role in controlling diabetes. Proper planning of diet, lifestyle choices, as well as medication all aids in managing blood sugar levels in a person. Brown rice is one of the most popular and diabetic friendly foods in the world. It is very nutritious, and fulfilling too. There is a relation between eating brown rice and reduction in chances of diabetes.
A single cup of white rice provides only .5grams of fibers, in place of 3.5 grams fiber of brown rice. The high amount of fiber help in regulating blood glucose, and maintain a healthy weight in the body.
Rice has good amounts of carbs, but a few types of rice, like brown rice, is a whole-grain food. Being rich in slow digesting complex carbs, a small amount of it fills you quickly. In addition to fiber, and high-quality carbs, this potent whole grain food has abundance of antioxidants, minerals, and phytochemicals. It helps in the prevention of weight gain, and diabetes.
A single cup of cooked form of brown rice contains:
calories: 218
fiber: 3.50 g
protein: 4.52 g
carbohydrate: 45.84 g
iron: 1.03 mg
calcium 20.00 milligrams (mg)
phosphorus: 150.00 mg
magnesium: 86.00 mg
potassium: 154.00 mg
zinc: 1.21 mg
potassium: 154.00 mg
It also has good amounts of essential vitamins, that includes B vitamins.
What makes brown rice appropriate choice for diabetes?
Carbs are an important consideration when you are in the market to select the right type of rice. A person who has diabetes should obtain a minimum of half of daily dietary carbs from their whole grains. Brown rice acts as a beneficial source of fiber, and complex carbs. Whole grains have complex carbohydrates, that takes a longer time to break down. In this way, it lowers the chances of any sudden spike in the sugar levels in the blood.
Glycemic index is another important factor that makes brown rice an ideal food for diabetes meal. Foods like white rice have high GI that converts rapidly into glucose and also enhances the chances of increase in sugar. On the other hand, foods like brown rice have low to medium GI that gets converted into blood glucose slowly and help to maintain steady levels of glucose in the blood.
Brown rice is a low GI food that has a score of fifty-five or below
Which rice is a high GI food that has a score of seventy or more
What is the ideal serving of rice in a day?
Rice can help you in your diabetes by normalizing blood sugar levels when you consume it in the portion size is appropriate. Total amount of carbohydrate will vary on basis of height, activity level, medications, and weight. A person needs to discuss the right amount of carbs for individual requirements with a registered dietitian or a doctor. A single gram of carbohydrate has around four calories. However, calorie consumption varies from one person to another. Depending on your activity level, weight, health objectives, and weight, your doctor can advise the individual on what their calorie intake.
1/3rd cup of regular, and boiled brown rice has around 15 grams of carbohydrate and just a gram of fiber. White rice offers the same amount of carbs, with less amount of nutrients, and fiber. Look at the nutrition label present on packaging of the food to find out the right amount of carbohydrates contained in a specific food.
Conclusion
Wholegrain brown rice proves to be a healthy choice for diabetics. It can be eaten for a long time. It is a low carbohydrate food that it an ideal inclusion in the diet of patients who suffers from Type 2 diabetes. It is a good choice for people who want to control their overall glucose levels in the body.