Contents:
- Medical Video: Healthy Eating for a Diabetic
- What are the healthiest types of rice for diabetes?
- Basmati rice
- Brown rice
- Keep control of your eating portions
Medical Video: Healthy Eating for a Diabetic
Having diabetes makes you have to pay more attention to the food you consume. This is done to ensure that your blood sugar levels are always controlled, so that diabetes doesn't get worse. One of the foods you might have to pay attention to is the rice.
Some of you who have diabetes may also have avoided rice. But, maybe this is not easy for those who are used to eating rice. Well, it turns out there are, of course, the healthiest types of rice for diabetes, so you don't need to avoid rice anymore.
What are the healthiest types of rice for diabetes?
This type of rice turns out to be very important to note when you have it diabetes. Some types of rice have a lower glycemic index than other types of rice. This makes the weight does not affect your blood sugar levels much, so you who have more diabetes will take it.
Type of rice with glycemic index which is quite low and safe for consumption by diabetics are:
Basmati rice
Basmati rice is one of the healthiest types of rice for diabetes. This is because basmati rice has a glycemic index of around 43-60, which is included in the category of low to moderate glycemic index. So, basmati rice is safer for blood sugar levels.
About 100 grams of cooked white basmati rice contain 150 calories, 3 grams of protein, and 35 grams of carbohydrate. Meanwhile, 100 grams of brown basmati rice contains about 162 calories, 1.5 grams of fat, 3.8 grams of protein, 33.8 grams of carbohydrates, and 3 grams of fiber. Existence fiber in food what you eat can make your blood sugar levels more controlled.
Brown rice
Reporting from Harvard Health Publishing, brown rice contains a glycemic index of 50, which is in the low category. So, this rice is safe for consumption by people with diabetes. Not only is the glycemic index low, the fiber content in red rice is quite large compared to white rice. This makes brown rice not much affect blood sugar levels because fiber can inhibit the release of glucose (sugar) into the blood.
In 100 grams of brown rice contains 163.5 calories, 34.5 grams of carbohydrates, 3 grams of fiber, 1.5 grams of fat, and 3.4 grams of protein. Not only that, brown rice is also equipped with vitamins and minerals, such as B vitamins, iron, calcium, and zinc.
Keep control of your eating portions
Although basmati rice and brown rice can be the healthiest rice for diabetes, you should still pay attention to portion size. However, basmati rice and brown rice are carbohydrates which can affect blood sugar levels, although not as bad as white rice.
In addition, note also the portion of eating other foods that contain carbohydrates, such as bread, potatoes, noodles, pasta, and others. If you have eaten rice, you should get rid of other foods that contain carbohydrates. Consumption of rice accompanied by lots of vegetables and food sources of protein without flour, such as fish, chicken, tofu, tempeh, or meat.
Also reduce the intake of added sugar and sweet foods, you can choose sugar-free food products, and replace your sugar with a special diabetes sweetener that is low in calories and contains no sugar.
