Contents:
- Medical Video: Best Carbs to Drop a Dress Size
- Why is white rice avoided by people with diabetes mellitus?
- Another source of carbohydrates besides white rice
- 1. Red rice
- 2. Whole wheat bread (whole wheat)
- 3. Oats
- 4. Potatoes
Medical Video: Best Carbs to Drop a Dress Size
White rice is one of the staple foods of Indonesian people. In fact, most Indonesian people do not feel they have eaten if they have not eaten white rice. No wonder Indonesia is one of the countries with the largest white rice consumption in the world.
However, nowadays some people try to replace white rice with other foods. Usually they avoid white rice because they want to lose weight or for people who suffer from diabetes mellitus to maintain their blood sugar levels. White rice can contribute to weight gain, but this all depends on how much you consume in a day.
Why is white rice avoided by people with diabetes mellitus?
White rice is one food that contains a high glycemic index. The high glycemic index makes white rice easy and fast to break down into sugars that will be absorbed by the body. This makes blood glucose levels in diabetics rise quickly so that it can bring adverse effects to people with diabetes.
Another source of carbohydrates besides white rice
For those of you who are trying to avoid white rice from your daily menu, here are alternatives to other carbohydrate sources that are better than white rice.
1. Red rice
Red rice has a higher vitamin B and fiber than white rice. In 1 cup (50 grams of rice), brown rice has a fiber content of 3.5 grams while white rice has a fiber content of 0.6 grams. The high fiber content in brown rice will make you full longer and not feel hungry so fast that you don't overeat. In addition, brown rice also has lower calories compared to white rice. Because of these advantages, brown rice may help you who are in a weight loss program.
In addition, brown rice is also good for diabetics because of its high fiber content and also has a low glycemic index that helps people with diabetes mellitus in maintaining their blood sugar levels. Another advantage of brown rice, which is high saturated fat content that can help you maintain cholesterol levels in the blood.
2. Whole wheat bread (whole wheat)
Bread is one alternative choice besides rice. However, choose wheat bread instead of white bread if you want to get more benefits. Wheat bread may be the right choice for those of you who are in weight loss because the calorie content is lower than white rice. Wheat bread also has a lower glycemic index than white rice. This helps to keep your blood sugar from rising quickly and also prevents hunger from coming faster.
In addition, wheat bread also contains minerals of calcium, magnesium, phosphorus and zinc, and contains vitamin E and folate. Folate serves to help remove homocysteine from the blood which can help reduce the risk of cardiovascular disease. Wheat bread also contains more fiber than white rice.
3. Oats
Oats are one type of whole wheat that can help you reduce the risk of high blood pressure, high cholesterol, diabetes, heart disease, obesity, and cancer. Oats contain fewer calories and carbohydrates, but contain higher protein than white rice. In addition, oats also contain vitamin B6, thiamine, niacin and folate. Oats are also a good source of riboflavin. Riboflavin plays an important role in converting carbohydrates into energy, forming red blood cells, and also supports growth. Oats also contain the same amount of zinc as brown rice.
In addition, oats also contain calcium, iron, magnesium and phosphorus. Calcium is important for bone strength, iron plays an important role in the formation of red blood cells, and phosphorus plays an important role in muscle and nerve function, and in energy storage. No less important is oat also contains fiber. Fiber is very helpful in the digestive system, and also minimizes the risk of high cholesterol, heart disease, and obesity.
4. Potatoes
Potatoes are also one of the foods that can replace white rice. Potatoes have lower calories than white rice, but are higher than brown rice. Potatoes also contain higher fiber than white rice, especially if eaten with the skin. Potato skin can increase its fiber content. In addition, potatoes also contain vitamin B6, thiamine, riboflavin, folate, and vitamin C. Another plus is that potatoes contain 5 times more calcium minerals, 2 times more phosphorus, and 14 times more potassium than white rice. White potatoes and rice contain the same amount of zinc and magnesium.
Another advantage of other potatoes is that potatoes have a lower glycemic index than white rice, but the glycemic index is much higher in potatoes than brown rice. Boiled potatoes are better than white rice because they contain more vitamins and minerals, but if you add oil, butter, cheese, and others, it will definitely increase the number of calories from potatoes.
That's a variety of alternative food choices that are better than white rice that you can consume everyday. Take turns so you don't get bored. Good luck!
READ ALSO:
- 9 Wrong Myths About Type 2 Diabetes
- 3 Ways to Lower Weight Without Having a Tight Diet
- Know the Three Kinds of Carbohydrates
