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Rice with diabetes: Counting carbs, nutrition, and tips for choosing

 

You should avoid eating it in large portions or too frequently, though. Many types of rice exist, and some types are healthier than others. There are risks to having too much rice in your diet. A study in the British Medical Journal found that people who eat high levels of white rice may have an increased risk of developing type 2 diabetes.

This means that if you have prediabetes, you should be especially conscientious about your rice intake. You should aim to eat between 45 and 60 grams of carbohydrates per meal. Some varieties of rice have a lower GI score than others. The Create Your Plate method used by the U. Department of Agriculture is a good way to ensure your meals are portioned well.

Your dinner plate should have 25 percent protein, 25 percent grains and starchy foods, and 50 percent non-starchy vegetables. Check out: 10 Diabetes diet myths » ». The type of rice is important when selecting what to eat. Brown rice, wild rice, and long-grain white rice include more fiber, nutrients, and vitamins than short-grain white rice.

You should also check the GI score of your choice. It contains little nutritional value when compared to other forms of rice and starches. Basmati, brown, and wild rice have GI scores in the moderate range. They have a GI of 56 to These are generally OK to eat in moderation.

Cooking times can alter GI score, so be careful not to overcook your rice. You can balance your pick with low-GI foods, including protein and non-starchy vegetables. You should also make sure you only eat a small portion of rice. Rather than relying on rice as a staple at mealtime, experiment with other types of grains.

There are several reasons that basmati especially the whole-grain variety is a particularly good rice choice for diabetics. When cooked, the grain of basmati rice tends to stay intact, keeping it light and fluffy rather than stuck together in clumps.

Meanwhile, the kind of rice in the high-rice diets that have been linked with worsening diabetes is white, sticky rice, which has the highest GI. Another reason basmati rice is a good choice for diabetics is its high magnesium content.

Magnesium plays a role in insulin regulation, and poor magnesium intake is linked to increased risk for diabetes. But be sure to choose good quality basmati rice—meaning that it is free of broken grains, or at least has very few. Broken grains raise the GI because they develop the stickiness you are trying to avoid.

Brown rice of any variety is high in fiber, vitamins and minerals, including magnesium, and generally depending on quality has a lower GI than white rice—even white basmati. The fiber makes you feel fuller and for longer, which helps with weight control.

Wild rice is also a good choice for diabetics. It is a different genus Zizania and not directly related to the more common Asian rice Oryza sativa. Wild rice has a GI comparable to that of white basmati rice and is high in fiber and many other nutrients that may be helpful in preventing the onset of diabetes.

And sushi often includes protein—such as fish or egg—which lessens the GI impact. Can rice be a part of your diabetic food list? If so, what variety is better? Including a suitable variety of rice in your diet for diabetes can help you stay on a diet of rice and control your sugar levels at the same time. This is important as more than taking medicines, you need to know how to control diabetes at home with diet. It might come as a surprise to you that there are more than 40, varieties of rice cultivated by people all over the world.

In fact, each state in India has numerous varieties each with distinct grain size and taste. Here are a few popular rice varieties:.

While varieties of white rice like masuri, and sona masuri in the names of BPT and HMT are consumed by most Indians, these varieties are polished; however, unpolished versions are also available.

Due to the starch and carbohydrate content, it is thought that eating rice increases your blood sugar levels and so it should not be included in a diabetes diet plan. This is not true. You can eat rice. If you consider the nutritional profile of rice, you would understand why rice should be a part of your diet for diabetes. While there are numerous benefits of rice, the fact that they are polished or whitened robs this grain of many of its nutrients.

In the buffing process that happens in milling, rice loses most of its fiber content. The top layer called the barn layer, which contains most of the nutrients is lost during milling. Moreover, the glycemic index of white rice boiled is around 73 which is very high. A porridge made from rice has a glycemic index of This means that white rice releases sugar into the bloodstream very quickly and increases your post-meal blood sugar levels.

That is why white rice should not be a part of your diabetes diet plan. Here are some varieties of rice that have lesser glycemic index when compared to white rice.

This means they take more time to digest and release sugars into the bloodstream slowly. Whole grain basmati rice is known to have resistant starch, cooper, and magnesium that increases the digestion time and so should be a part of your diabetes diet plan. While lower glycemic index varieties like whole grain basmati rice, black rice, and wild rice are good options to be included in your diabetic food list, the method of cooking might increase the glycemic index drastically.

The amount of rice you need to consume depends upon many factors like your age, physical activity, and your diabetes control.