If you prefer to eat brown rice because you have read and heard that White Rice Bad for you, or if you have diabetes This refined, low-fiber grain is often considered a taboo in diets due to its high starch and low nutritional value How bad white rice can be for you Can you still eat it even if you Have type 2 diabetes? According to the website,eatingwell“.
Nutrients in white rice
Here are the nutrients for 1 cup of cooked long-grain white rice
205 calories
45 gm carbohydrates
0.6 g fiber
4 grams protein
0.4 g fat
Can you eat white rice when you have diabetes?
Current dietary recommendations for eating fewer refined carbohydrates, including white rice, and replacing these foods with high-fiber, low-glycemic grains, such as brown rice, suggest that people with prediabetes or type 2 diabetes who substitute white rice With brown rice, no improvement was observed in fasting blood sugar and hemoglobin A1C Some of the participants who ate brown rice also lost weight and improved their levels of “good” HDL cholesterol..
Other studies show a link between white rice and diabetes. For example, a Perspective paper in Diabetes Care recommends reducing white rice in your diet in favor of filling your plate with a variety of whole grains, fruits, vegetables, legumes, and nuts to lower your risk of type 2 diabetes. .
So, the short answer is, yes, you may be able to eat white rice when you have diabetes. If you are considering making it part of your meal, there are many factors to consider when it comes to managing your blood sugar, including what follow:
1. What kind of white rice do you eat
White rice comes in different types, and it differs in the structure of the grains and the percentage of starch present. These differences affect the speed of breaking down the rice and digesting it in the body, which leads to a high or low glycemic index in general. White rice is considered a medium glycemic index food. .
2. How was the rice cooked
The way you cook white rice may also affect the amount of carbohydrates your body absorbs, and thus may alter your blood sugar response to grains. Rice naturally contains resistant starch, which is a type of starch that is not digested and absorbed in the small intestine. Cooked and cooled before use, it contains more resistant starches than freshly cooked rice, such as boiled rice, broth rice, and rice.
3. How much food do you eat
Excessive carbohydrate intake has been linked to poor diabetes management and an increased risk of type 2 diabetes. The American Diabetes Association recommends the diabetes plate approach, where you use a 9-inch plate and fill at least half of the plate with vegetables, one quarter with lean protein and one fourth with other foods. Carbohydrates Preparing your plate this way is an easy (and visual) way to control your carbohydrate portions, including those found in white rice..