Key Reasons Why Switching To Brown Rice Helps Your Diabetes
Type 2 Diabetes is a growing problem around the world. The World Health Organization estimates more than 422 million people worldwide suffer from this debilitating disease and 1.6 million people die each year as a direct result of diabetes.
It also causes blindness, strokes, heart attacks, kidney failure, and lower limb amputation And its rising very rapidly in wealthy, middle and low-income countries. Studies show one major reason for the spike in diabetes is because a growing number of people around the world are eating too much white rice. But research shows switching to brown rice can help.
Billions Worldwide Eat White Rice
Rice is among the most abundant food crops on the planet. For over 5,000 years it has been an important food staple and about half of the worlds population depend on it. White rice has become increasingly popular because its cheap and has a long shelf life.
But research done in Australia, China, Japan, and the United States by the Harvard School of Public Health revealed that white rice has a high glycemic index and several servings of it each week wrecks havoc with blood sugar and gives people a 10% higher chance of developing diabetes. Dietary experts say switching to brown rice can help to reduce the risk of people developing diabetes.
Made From Brown Rice
How Brown Rice Helps
Is White Rice To Blame For Skyrocketing Type 2 Diabetes In China
Rice has been a staple food for 5,000 years, yet some new studies and news headlines suggest that each additional daily serving of it increases your risk of type 2 diabetes by 11 percent. In the Nutritionfacts.org video below, Dr. Michael Greger reviews the research linking white rice consumption with the rise in type 2 diabetes, largely in Asian populations. The rate at which people in China and Japan are getting diabetes has skyrocketed in the past decade and is now very similar to the incidence in the United States. However, China has seven times less obesity and Japan has eight times less obesity than the United States. So whats going on? Chinas Diabetes Rate Has More Than Tripled, But Their Obesity Rate Has Not Looking at the data, Dr. Greger found that the rate of new type 2 diabetes diagnoses has sharply increased, while rice consumption has actually decreased by 30 percent. Pork, oil, and other meat consumption has sharply increased in the past 16 years. If the rise in meat consumption is to blame, then why do recent studies in Japan and China associate white rice intake with diabetes? Dr. Greger theorizes that its the addition of animal protein. When ingested, carbohydrates cause a spike in blood glucose, triggering the pancreas to secrete insulin. Studies show that when animal protein is added to refined carbs, that blood sugar spike is much higher. View Dr. Greger’s SourcesContinue reading > >
How The Rice Was Cooked
How you cook white rice may also affect the amount of carbohydrates your body absorbs, and therefore may change your blood sugar response to the grain. Rice naturally contains resistant starches, a type of starch that does not get digested and absorbed in the small intestine. Research has found that rice that has been cooked, cooled and refrigerated before use, such as rice used in fried rice recipes or eaten as leftovers, contains more resistant starches than freshly cooked rice, such as boiled rice, rice made in a broth and rice made in a rice cooker. This is due to changes in the structure of the starch molecules that affect the starch’s digestibility and reduce its glycemic index.
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Glycemic Index Of Rice The Impact On Blood Sugar
Heres the carb and fiber break-down for different types of cooked rice. As a general rule, you want to aim for fewer carbohydrates and more fiber. Thats why brown rice and wild rice are the two best options in this table wild rice has lots of fiber and less carbs, while brown rice, though still a little high in terms of carbs, has greater amounts of fiber than white rice.
Type of rice
Maintenance Of Brain Health
Basmati rice is a good source of vitamin B, especially B1. A single serving accounts for more than 20 percent of the daily recommended serving of thiamine, vitamin B1. Thiamine assists the body in the conversion of carbohydrates to energy. It also plays a crucial role in the healthy maintenance of the brain’s activities.
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Changes In Clinical Characteristics
Table 2 shows the normalized changes in the parameters after 24 weeks of treatment. Only the dyslipidemic patients treated with MD alone experienced a significant reduction in body weight, BMI, and waist circumference from the baseline to week 24 the mean percentage change in these patients’ BMI was 3.89 ± 0.92% , and as regards waist circumference the reduction was 2.42 ± 0.82cm . All the patients kept to a Mediterranean-style diet for all 24 weeks.
May Protect Against Type 2 Diabetes
In addition to its potential benefits for individuals with diabetes, brown rice may even reduce your risk of developing type 2 diabetes in the first place.
A study in 197,228 adults linked eating at least 2 servings of brown rice per week to a significantly reduced risk of type 2 diabetes. Furthermore, swapping just 1/4 cup of white rice with brown was associated with a 16% lower risk of this condition .
While the mechanism isnt entirely understood, its thought that the higher fiber content of brown rice is at least partially responsible for this protective effect (
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What Is The Best Rice For Diabetics
Picture source: https://diabetestalk.net
There is no definitive answer to this question as different people have different dietary needs. However, some suggested types of rice for diabetics include basmati, jasmine, and brown rice. These varieties of rice are generally lower on the glycemic index than other types of rice, meaning they cause a slower rise in blood sugar levels.
As soon as you are diagnosed with diabetes, your doctor is likely to advise you to avoid white rice, potatoes, and sweets. Since you switched to brown rice/ millet, you may have had stomach problems, acidity, bloating, and gas. This blog will cover diabetic rice, so that you can find out whats the best type for you before deciding on one. If your body is worn out by producing more insulin, you will be forced to take insulin shots if you are unable to produce it. If your cells do not respond to insulin or accept glucose in a way that is optimal, it is critical that you maintain a strict diet. Once youve determined which one is right for you, youll be able to select it easily. A rice grain with a high percentage of amylose is on the lower end of the glycemic index.
What Alternative Grains Can I Try
Rather than relying on rice as a staple at mealtime, experiment with other types of grains. They can help you manage your diabetes and stick to your healthy diet. Most have extra nutritional content, too. These may satisfy you longer than more processed starches can.
These grains have a low GI score:
- rolled and steel-cut oats
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How To Balace Your Meals Without Cutting Out White Rice
Generally, I recommend consuming different foods regularly, if possible, to ensure youre getting a range of nutrients. If youre having rice every day as the carb for most of your meals, I would consider adding other types of carbohydrates into the rotation.
More importantly for people with diabetes, two important questions to ask are: What else are you having with that rice? And how much rice are you having during mealtimes? If youre pairing rice with fats, protein and fiber-rich vegetables, your blood sugars will likely be more stable compared to when eating a meal that is mostly rice. How many carbs you need for optimal blood sugars really varies based on a number of factors like medication and lab values, and so its important to discuss those recommendations with your dietitian or health care provider.
If youre looking for an easy meal prep tool, I do find that the MyPlate method is very user-friendly for people with diabetes. In this method, half of the plate consists of fibrous vegetables, and the other half is one-quarter protein and one-quarter carbohydrates. You can easily swap out different foods in each category, and it may be easier to understand visually than carb-counting or nutritional analysis of foods.
*This article was written and/or reviewed by an independent registered dietitian nutritionist.
How To Cook Rice
There are many different ways to cook rice, but the most popular one is by boiling it in water. Here’s how you do it:
- Rinse the rice in cold water until the water runs clear
- Add the rice to a pot and cover with twice as much water as rice
- Bring to a boil over high heat, then reduce the heat to medium-low and simmer for 15 minutes
- Remove from heat and let sit for another five minutes before fluffing with a fork
Cooked white basmati rice will have a slightly sticky texture while brown basmati will be fluffy. If you’re looking for something more savory, add some herbs like rosemary or thyme to the cooking water before boiling.
Another way to have cooked rice is by using a rice cooker. Just add the desired amount of rice and water, press the button, and let it do its thing!
A good thing about cooking rice slowly is that it lowers the GI. Instead of a pressure cooker, use a pan and add more water.
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Beans Are Better Than You Know Or Knew
Americans should find their bean mojo, some experts say.
“In America, bean consumption is low compared to the rest of the world,” says Dr. Freeman. He hopes that will change as the nutritional benefits and health advantages become better known. And the fact that pulses are cheap, and can replace many unhealthy choices, should make them more appealing. That and they have the potential to , so whats not to like!
He applauds the ”real world” design of the study. “I would not get rid of the potato,” he says. It has a lot of nutrients, he adds. It might be better to pick sweet potato over white. The same for the ricebut brown over white, he says.
From a nutritional standpointLentils have a dual benefit: they provide an excellent source of plant-based protein , and dietary fiber . In addition to protein and fiber, lentils are nutrient dense, offering a good source of magnesium, calcium, potassium, zinc, iron, and phosphorus.
Since time is always an issue when planning a meal, of all the pulses, lentils Dont need to be soaked overnight and cook more quickly than any of the other pulses.
A word of caution for anyone with gout or kidney problems: go easy on lentils since they contain purine, which breaks down to uric acid, which might aggravate these conditions. While you dont have to avoid them entirely, just go easy and plan to have them in place of red meat, which is best avoided if you have gout or comprised kidney function.
The Proper Serving Of Basmati Rice
It is important to keep the size of the servings reasonable and be sure to mix it with other foods so that you do not grow tired of eating the same thing on a daily basis. Basmati rice is perfect when it is accompanied by lots of lean meats filled with protein and non-starchy vegetables as well.
While arguably not for everyday meals, this type of rice is perfect for occasions when you want another type of side dish. Especially for one that does not add too many carbohydrates that will kick up your blood sugar levels. In addition, this type of rice can be served alone as a simple snack food when combined with non-starchy vegetables. When served in the proper amount, basmati rice makes for an excellent side dish as it provides the right type of carbohydrates to help control your blood sugar levels.
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Eating White Rice Regularly May Raise Type 2 Diabetes Risk
Eating white rice on a regular basis may increase the risk for type 2 diabetes, according to new Harvard School of Public Health research.
HSPH researchers from the Department of Nutritionled by Emily Hu, research assistant, and Qi Sun, research associatereviewed four earlier studies involving more than 352,000 people from China, Japan, the United States, and Australia who were tracked between four and 22 years. The researchers found that people who ate the most ricethree to four servings a daywere 1.5 times more likely to have diabetes than people who ate the least amount of rice. In addition, for every additional large bowl of white rice a person ate each day, the risk rose 10 percent. The link was stronger for people in Asian countries, who eat an average of three to four servings of white rice per day. People in Western countries eat, on average, one to two servings a week.
The study was published in the British Medical Journal March 15, 2012.
White rice has a high glycemic index, meaning that it can cause spikes in blood sugar. Previous research has linked high glycemic index foods with increased type 2 diabetes risk.
People should try to make a switch from eating refined carbs like white rice and white bread to eating more whole grains, Sun told Time magazine.
Additional HSPH authors, also from the Department of Nutrition, included An Pan, research associate, and Vasanti Malik, research fellow.
Where Does Brown Rice Fall
Boiled brown rice has a score of 68, categorizing it as a medium GI food.
To put this in perspective, examples of other foods based on their GI score include :
- High GI foods : white bread, corn flakes, instant oatmeal, white rice, rice crackers, white potatoes, watermelon
- Medium GI foods : couscous, muesli, pineapple, sweet potatoes, popcorn
- Low GI foods : oatmeal , barley, lentils, beans, non-starchy vegetables, carrots, apples, dates
In comparison, white rices score of 73 makes it a high GI food. Unlike brown rice, its lower in fiber and thus gets digested more quickly resulting in a greater spike in blood sugar .
People with diabetes are generally encouraged to limit their intake of high GI foods.
To help reduce the overall GI of your meal, its important to eat brown rice alongside low GI foods, protein sources, and healthy fats.
Brown rice has a medium GI score, making it more suitable than white rice which has a high score for people with diabetes.
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Why Are You Told To Avoid Rice
There are many who advise eliminating rice from a diabetics diet. The reasons for cutting out rice from a diabetes diet are:
- Rice carries a good amount of starch, which raises the blood sugar levels in our body.
- Rice is not at all fibrous and thus doesnt help in the regulation of blood sugar levels.
- Rice has a high GI which is not good for diabetes.
- Rice contains carbohydrates that break down and get converted into sugar glucose. It becomes difficult for diabetics to utilize insulin, which further elevates blood sugar levels.
But does this mean that you, being a diabetic, cannot eat rice! No, you certainly can eat rice. However, you need to make sure that you eat these with dal and ghee to trim down the speedy rise in blood sugar levels.
Tip: People with diabetes can eat white as well as brown rice, though brown rice is usually advised due to the presence of fiber in them.
What Fruits Are Good For Diabetes And Which Should You Avoid
Fruit often gets a bad rap due to its carb content, but this food group can actually be great in a diabetes diet when chosen wisely and eaten in moderation. In particular, fruit can be a great replacement for unhealthy processed sweets, such as pastries, cakes, and cookies, while providing disease-fighting antioxidants, vitamins, minerals, and satiating fiber to boot.
But just as with grains, its important to roll out your carb-counting skills when noshing on natures candy. The ADA notes that a small piece of whole fruit or ½ cup of canned or frozen fruit typically contains 15 g of carbs, while fruit juice a less ideal source of fruit for diabetes can have that much in 1/3 to ½ cup.
Also, dried fruit may not be the best way to get your fix. Because so much water is removed, a serving of this variety is much smaller and usually less filling than whole fruit the ADA warns that just 2 tablespoons of raisins contains the same 15 g that a small piece of whole fruit contains!
Same goes for canned fruit: This variety often contains sugary syrup at a high concentration, which should be avoided at all costs. Instead, look for terms like packed in its own juices, unsweetened, or no added sugar, the ADA says. Trendy juices are similarly less than ideal, as theyre stripped of the beneficial fiber that youd find in whole fruit with the skin on.
You have many fruit choices at your disposal, according to the ADA. Best options for fruit include:
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