Contents:
- Medical Video: How the food you eat affects your brain - Mia Nacamulli
- Rules for eating rice for diabetics
- 1. Choose rice containing a low glycemic index
- 2. Eat only enough rice
- 3. Complete the rice with healthy side dishes
- 4. Reduce sugar intake and always check blood sugar levels
Medical Video: How the food you eat affects your brain - Mia Nacamulli
Rice is the main menu for most Indonesians. Even the slogan "not full if you haven't eaten rice" is attached to the ear and in everyday life. This intersects diabetics (people who have diabetes) who are said to have to reduce or not even eat rice because of their illness. Is that right? Let's look at the explanation below.
Rules for eating rice for diabetics
Eating rice may be considered the main enemy (besides eating sweets like sugar) for diabetics. The high carbohydrate (sugar) content in rice makes diabetics afraid to eat rice.
In fact, it's okay for people with diabetes to eat rice. However, eating rice for diabetics must be regulated, cooked and conditioned in the right conditions. How to?
1. Choose rice containing a low glycemic index
Warm white rice is indeed the best and often arouses appetite. But unfortunately, rice that has just been cooked or cooked contains sugar or a high glycemic index. This condition is certainly avoided by diabetics who are reluctant to increase their blood sugar levels.
To anticipate it, you can still eat rice, but use rice that has been boiled overnight or rice yesterday. Rice that has undergone overnight cooling will form resistant starch similar to fiber. As a result, yesterday's rice has a lower glycemic index than freshly cooked rice.
However, many people don't like to eat rice yesterday because it tastes less tasty and is not practical because it has to settle the rice overnight. Therefore, you can try switching to brown rice which contains less carbohydrates than white rice.
Red rice is healthier for diabetics because it contains lots of fiber, can make you full longer and contain a low glycemic index. The amount of fiber in brown rice can help the body slow down the carbohydrate breakdown process. So your blood sugar will not soar high after eating brown rice.
2. Eat only enough rice
Although you are allowed to eat rice for diabetics, you still cannot eat excessively. Your diabetes can get worse if you eat large amounts of white rice
A study from the British Medical Journal shows that people who eat high amounts of white rice have a greater risk for type 2 diabetes mellitus. So for diabetics, you are advised to eat enough rice.
How much is enough to eat rice? People with diabetes are encouraged to eat only 45-60 grams of rice a day. If it's grilled, it's the same size as half a glass filled with rice.
However, each person has a different diabetes condition. To know the right amount of rice, please consult a doctor or nutritionist.
3. Complete the rice with healthy side dishes
Eating rice is usually equipped with side dishes. Well, here diabetics must also be good at choosing side dishes that will be eaten. Because, wrongly choose side dishes, sugar levels can soar high even though the rules for eating rice for diabetics are appropriate.
What side dishes should be eaten? There are several foods that you can eat. Prioritize consuming fiber to help slow down the breakdown of carbohydrates (which contain sugar) in the body. You can eat fibrous foods from broccoli, spinach, or cauliflower steamed or sauteed. You are advised to meet your daily fiber needs of 25 grams per day.
In addition, please consume protein foods such as non-fat chicken or beef fried using healthy oil (olive oil or coconut oil). You can also eat fish, tempeh, tofu and eggs as friends of rice that you eat.
4. Reduce sugar intake and always check blood sugar levels
In addition to noticing the intake and type of rice eaten, you are also obliged to reduce sugar intake in daily food. However, you can still feel the sweet taste using a low-calorie sweetener that has been sold in supermarkets. Using low-calorie sweeteners can also prevent your blood sugar levels from rising high.
Afterwards, don't forget to always check your blood sugar levels after eating rice with other side dishes. This can help you know how the body reacts to certain foods so that the body is able to make adjustments to eating food or medicine later.
