Which rice is good for diabetes?

Brown rice has a medium GI score, making it more suitable than white rice — which has a high score — for people with diabetes.

healthline.com - Is Brown Rice Safe if You Have Diabetes? - Healthline

Should you ignore hunger when trying to lose weight?

First, understand that, yes, you're going to be hungry, but, no, you shouldn't ALWAYS be hungry. Experts generally recommend eating every few hours...

Last updated Jul 9, 2019

What is the fat above your bum called?

Excess fat over the area right between your hips and above your pubic bone is sometimes known by the slang term “FUPA” (fat upper pubic area). It's...

Last updated May 6, 2019

Promotion

Brown rice is a whole grain that’s often considered a health food. Unlike white rice, which only contains the starchy endosperm, brown rice retains the nutrient-rich germ and bran layers of the grain. The only part removed is the hard outer hull ( 1 ). Yet, while it’s higher in several nutrients than white rice, brown rice remains rich in carbs. As a result, you may wonder whether it’s safe for people with diabetes. This article tells you whether you can eat brown rice if you have diabetes. Share on Pinterest What’s the glycemic index of brown rice? The glycemic index (GI) measures how much a food raises blood sugar levels and can be a useful tool for people with diabetes ( 23 ). Foods with a high GI raise blood sugar levels more than those with a medium or low GI. As such, eating more foods in the low and medium categories may aid blood sugar control ( 24 , 25 , 26 ). 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 (27): High GI foods (score of 70 or more): white bread, corn flakes, instant oatmeal, white rice, rice crackers, white potatoes, watermelon white bread, corn flakes, instant oatmeal, white rice, rice crackers, white potatoes, watermelon Medium GI foods (score of 56–69): couscous, muesli, pineapple, sweet potatoes, popcorn couscous, muesli, pineapple, sweet potatoes, popcorn Low GI foods (score of 55 or less): oatmeal (rolled or steel-cut), barley, lentils, beans, non-starchy vegetables, carrots, apples, dates In comparison, white rice’s score of 73 makes it a high GI food. Unlike brown rice, it’s lower in fiber and thus gets digested more quickly — resulting in a greater spike in blood sugar ( 17 , 28 ). People with diabetes are generally encouraged to limit their intake of high GI foods. To help reduce the overall GI of your meal, it’s important to eat brown rice alongside low GI foods, protein sources, and healthy fats. summary Brown rice has a medium GI score, making it more suitable than white rice — which has a high score — for people with diabetes. Portion sizes and diet quality Managing your total carb intake is an important part of controlling your blood sugar levels. As a result, you should be mindful of how much brown rice you’re having at a meal. As there’s no recommendation for how many carbs you should eat, you should base your optimal intake on your blood sugar goals and your body’s response to carbs (29, 30 ). For example, if your goal is 30 grams of carbs per meal, you’d want to limit your brown rice intake to 1/2 cup (100 grams), which contains 26 carbs. The rest of your meal could then be made up of low carb options like chicken breast and roasted vegetables ( 2 ). In addition to watching portion sizes, it’s important to remember that whole grains are just one part of a balanced diet. Try to incorporate other nutritious foods at each meal, including lean proteins, healthy fats, fruits, and low carb vegetables. Eating a varied, balanced diet — one that’s high in whole foods and limited in processed, refined products — not only provides more vitamins and minerals but also helps maintain stable blood sugar levels ( 31 , 32 ). In fact, a study in 229 adults with type 2 diabetes showed that those with higher diet quality had significantly better blood sugar control than those with poor diet quality ( 31 , 33 ). You may want to consult a healthcare professional to determine what a balanced diet looks like for you. summary Maintaining a balanced diet that’s high in whole foods and low in overly processed ones has been associated with improved blood sugar control in people with diabetes.

What are the disadvantages of carrot?

Large amounts of carrot juice might cause the skin to yellow and the teeth to decay. Allergy to celery and related plants: Carrot may cause an...

Last updated Aug 3, 2020

How long after eating do you poop?

After you eat, it takes about six to eight hours for food to pass through your stomach and small intestine. Food then enters your large intestine...

Last updated Sep 7, 2018

Promotion

healthline.com - Is Brown Rice Safe if You Have Diabetes? - Healthline

What's the first thing you notice when losing weight?

The first stage of weight loss is when you tend to lose the most weight and begin to notice changes in your appearance and how your clothes fit. It...

Last updated Aug 16, 2022