Is Wild Rice Better Than Brown Rice For Diabetics
If you intend to cut calories intake and increase protein, wild rice is the best pick for you. Wild rice holds fewer calories and boosts protein content in your body. Moreover, brown rice acts nearly in the same way as wild rice. Both types of rice can provide you with fiber, antioxidants, and nutrients like magnesium, manganese, and phosphorus.
Let’s find out which rice is a better option for people with diabetes.
- If you want to reduce the overall GI of your meal, you need to eat brown rice along with low GI foods, protein sources, and healthy fats. Brown rice comes with a medium GI score.
- Wild rice and brown rice are both healthier for people with diabetes. These types of rice contain significant fiber content that assists in minimizing the glucose in the bloodstream.
- Brown rice has more vitamin B compared to wild rice. If you are on a meat-free diet, it will be the best pick for you. So you do not need to replace any one of them. If you are experiencing diabetes, both brown rice and wild rice are a healthy choice and can minimize your blood sugar level.
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 reduce serum cholesterol, blood glucose, and other cardiovascular risk factors, 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.
Dr. Freeman agrees that long-term, such a swap will help promote heart health in addition to helping improve blood sugar control.
The study was supported by both the Canadian government and the pulse industry, with independent scientists conducting the research.
Brown Rice Cholesterol And Diabetes
Diabetics and people at high risk for diabetes tend to have a high level of cholesterol and not enough high-density lipoproteins to remove it from their bodies. The American Diabetes Association recommends adding whole grains like brown rice to their diets to reduce their cholesterol level.
The naturally occurring oils in brown rice enable it to help maintain healthy cholesterol levels. Research reveals brown rice has hypocholesterolemic qualities that regulate cholesterol catabolism. Plus, the nutrients it contains help the body metabolize glucose and lipids. Eating brown rice also significantly increases the bodys beneficial HDL cholesterol concentrations and combats diabetes.
A Popular Grain
People in the UAE eat about 450 pounds of white rice each year. In Asia, they eat about 300 pounds per person. The average American now eats around 26 pounds of rice each year. And that number is rising. So is the number of people stricken with diabetes each year. This includes children and the elderly.
These people are at a growing risk of developing diabetes and being forced to endure painful side-effects and premature death. A number of studies have shown that if rice eaters replace the white rice in their diets with brown rice, they can reduce their risk of becoming diabetic by almost 20 percent.
An Important Study
Simple Dietary Changes
Multiple Studies Verify The Results
Dr. Qi Sun, MD, ScD.
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How Can Rice Affect Diabetes
Having diabetes requires you to be attentive and concerned about your diet and exercise habits. Keep in mind to constantly check your blood sugar level to ensure it does not rise to an alarming level.
Rice contains carbohydrates in high amounts and could have a high GI score. Having diabetes may require you to skip eating rice, but it is not always the case. Rice can give rise to blood glucose levels in your body. Besides, eating excessive rice can increase insulin resistance and make it difficult to control your blood sugar level.
You can still eat rice even if you have diabetes. The thing you need to care about is avoiding eating it too frequently or in large quantities. So, you can eat healthier types of rice while being diabetic.
Monitoring the carbohydrate count and glycemic index amount in food can help you control diabetes more easily. If you don’t track your diet, diabetes can lead to severe complications, including kidney damage, foot infection, and cardiovascular disease.
Wild rice is a unique grain that has a mouthwatering taste. It has more protein than regular rice and contains essential nutrients and a desirable amount of antioxidants. Wild rice intake regularly can reduce the risk of type 2 diabetes occurrence.
Besides, brown rice is also a perfect pick, but ensures to eat in moderation as a diabetic patient. It contains high carbs, antioxidants, vitamins, fiber, and minerals that can help with blood sugar control and help you manage diabetes effectively.
Can Wild Rice Lower Risk Of Diabetes
A diet high in whole grains like wild rice is effective in minimizing the risk of type 2 diabetes. Whole grains have vitamins, fiber, minerals, and plant compounds. Interestingly, the studies suggest that entire grains are associated with a reduced risk of type 2 diabetes. At the same time, white rice can increase the risk of type 2 diabetes.
Researchers recommend that two servings of rice per day may minimize the risk of the diabetic condition. Moreover, not only wild rice but also brown rice are healthy for you if you have diabetes. You can replace white rice with brown and wild rice and other refined grains to prevent type 2 diabetes. However, brown rice may not often lead to an immediate increase in blood sugar levels.
Wild rice is gluten-free, lower in sugar, calories, and sodium. You can have it with a combination of any food but in moderation. Whole grains break down by bacteria in the large intestine, including wheat, starch, and raff nose, and cause gastric issues. In contrast, rice is a grain that does not lead to gastric problems.
Having diabetes, you can include wild rice as a part of a healthy diet. But considering all the above concerns, you should also take care of these most important points. Make sure not to overeat rice and take it in moderation. Moreover, keep in mind that 1 cup of rice has 45g of carbs. You can also eat and divide the intake of rice along with other carbs throughout the day.
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Spend Less Time Cooking Rice
Cooking brown rice at home is easiest when done in a rice cooker, but if youre lacking one of those, Uncle Bens has your back. In the rice aisle you can find 10 minute rice bags that are slightly cooked already, so it greatly reduces the time brown rice takes to cook. Seasoned brown rice packs that take 90 seconds to microwave are also plentiful in the rice aisle, however, if youre mindful of the salt intake, those are not your best choice.
You can also find completely cooked brown rice in the frozen food isle of some grocery stores – including Walmart.
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High Fiber May Not Be Great Always
Fiber does not get digested in our bodies. It helps to keep our body clean and provides a steady glucose raise in blood.
However, fiber may not be great for everyone. People who have a weak digestion capacity may experience stomach aches, bloating, flatulence, acidity, indigestion after consuming a high fiber meal.
Besides this, the excess fiber in the diet also prevents the absorption of iron and calcium in the body. Therefore if you have anemia or calcium deficiency, high fiber rice is not a good choice.
Which is the best ricefor diabetic patients Table 4: Glycemic index of Indian rice-
|Indian Rice variety|
- Pocket friendly
Choose any semi-polished/ single polished parboiled rice for regular consumption.
Single/ semi-polished rice contains a decent amount of fiber not too high like brown rice or not too low like any white rice.
Parboiled rice manages to retain nutrition like brown rice and is also easy to digest.
The study shows the GI of long-grained rice drops from 83 to 67 after going through the parboiling process. Therefore look for parboiled rice.
/7ideal Gi For Diabetics
IDEAL GI FOR DIABETICS: Foods that have a GI of less than 55 are considered to have less impact on the blood sugar level and are most appropriate for diabetics. GI between 56 and 69 is considered to have a moderate impact on blood glucose level. Whereas GI more than 70 has a significant impact on the blood sugar level.
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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.
Adding Lentils Offers Substantial Benefit To People With Diabetes
”We found that blood glucose levels decreased between 20 and 30%,” Dr. Ramdath tells EndocrineWeb, in people who ate meals that incorporated lentils into their starches.1 “Compared with eating 100 grams of rice, if you replace half that amount with lentils, the reduction in blood glucose is up to 1/3 lower, he says, than for meals in which the person eat just rice or just potato.
Why didn’t they have the participants give up all the starchy carbs and just eat lentils? Dr. Ramdath says that the research team did that study first, and they did find that when lentils were served as the primary starch after-meal blood sugar levels were reduced by about 70%.2 Actually, this findings supported a diet incorporating any one of the pulsesbe it dry beans , peas, and chickpeaswhich is of benefit to anyone looking to reduce their risk of diabetes, heart disease, or overweight.
Many find lentils more versatile and easier to cook than the dried beans, so were a good high fiber carbohydrate to examine. No matter which type of lentil was chosen, this pulse proved to have a beneficial effect on blood sugar, keeping it low, especially when eaten regularly, and as a replacement for starchy foods,1,2 according to Dr. Ramdath. The minimum amount to keep blood sugars from rising is ¼ cup dried pulses.
People found the swap pleasantly palatable, Dr. Ramdath says. No one dropped out, and “nobody said, ‘Oh this is too much,”’ he says.
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What Kinds Of Rice Are Best For Diabetics
Sarah Schenker, RD, PhD , registered dietitian and nutritionist based in London. She is a member of the British Dietetic Association, The Nutrition Society, the Association for Nutrition and the Guild of Health Writers and has served on both professional and government committees.
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Rice is one of the worlds most popular foods. Rice is also a starchy foodbad news for diabetics or others trying to keep their blood sugar at a healthy level. The good news is that not all kinds of rice have the same blood sugarblitzing effect.
One measure of how fast carbohydrate-containing foods raise blood sugar levels is the glycemic index . Different varieties of rice have different GIsfrom as high as 70 or more for short-grain, white sticky rice such as that used in Thai curry or risottoto about 55 for basmati rice.
There are several reasons that basmati 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. The light-and-fluffy property is an indication that the starch hasnt gelatinized, which means that the starch will be released more slowly into the bloodstream, keeping blood-sugar levels more stablecrucial to managing diabetes.
Most Health Experts Suggest Cutting Rice From A Diabetic’s Diet Considering It May Affect The Blood Sugar Levels But Does This Mean That One Cannot Eat Rice At All
- Sarika Rana
- Diabetes is one of the most common health conditions
- Most health experts suggest cutting rice from a diabetic’s diet
- It is full of starch, which may lead to a spike in the blood sugar
Most health experts suggest cutting rice from a diabetic’s diet, considering it may affect the blood sugar levels. Rice forms an important part of most Indians’ diet, especially in south India, north and north-east India. It is generally suggested to cut down on rice because of the following reasons,
Rice for diabetes: It is full of starch, which when consumed may lead to a spike in the blood sugar levels
So, you can eat white rice or brown rice, but it is wise to remember that moderation is the key. Always consult your doctor before going ahead with loading yourself with it.
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Chapati For Diabetics Patients
Is wheat chapati good for diabetes patients, one fo the common question raised by lots of people suffering from diabetes, check out some benefit of eating chapati:
Black Red Purple Rice
You also may have seen black, red or purple ricenot just in specialty stores but in chain stores such as Walmart and online. What gives these varieties of whole-grain rice their exotic hues are the same health-promoting anthocyanins that give certain fruits and vegetablesgrapes, blueberries, strawberries and red cabbage, for instancetheir deep colors. Anthocyanins have many healthful properties, including that they are antioxidant and anti-inflammatory, making these kinds of specialty rice another healthy-rice choice for diabetics. Not all of these more exotic rice varieties have been assigned a GI, but they are generally similar in their metabolic effect to brown or basmati rice.
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Wild Rice And Brown Rice
Wild rice and brown rice may look similar, but they are not the same. Wild rice is not even actual rice, but it is a water grass that grows wild in rivers and lakes. Cooked wild rice includes 30% fewer calories than brown rice and 40% more protein. However, both types of rice are gluten-free and contain high antioxidants, and are delicious alternatives to white rice.
Black Rice Or Forbidden Rice For Diabetes
The unique colour of black rice is due to the presence of anthocyanins in the food grain. Anthocyanins are water-soluble pigments also present in foods like blueberries, raspberries, aubergines, etc. and these have antioxidant abilities. They act against free radicals and may hence, help diabetics get protection from cell damage and fight inflammation. Anthocyanins are also great for protecting heart function. Black rice is also rich in fibre, which helps in the slow release of glucose in the blood, preventing any sudden spikes in blood sugar levels. The amount of fibre in black rice is similar to that of brown rice. Black rice are whole grains and have their bran and endosperm intact, which is what makes them rich in fibre, which is digested slowly by the body. Black rice therefore, also promotes satiety and may help you fight obesity, which is a risk factor for diabetes.
Black rice may be a good addition to a diabetic diet, but it is advised that you consult your nutritionist or dietitian to know the exact amount of black rice that you can safely include in your daily meals. Besides eating healthy, fibre-rich foods, it is also important for diabetics to engage in some physical activity to regulate their symptoms.
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