Brown rice is known as a good food for diet and diabetes. However, how big are the health benefits of brown rice for people with diabetes (diabetes)? Check out the full explanation below.
Benefits of Red Rice for Diabetics
As is known, diabetics are strongly encouraged to choose the right foods to avoid rising blood sugar. This applies to all types of food, from carbohydrates, proteins, fats, vegetables and fruits.
Meanwhile, for a source of carbohydrates, brown rice is one of the recommended types of rice to replace white rice. The reason is because white rice has a fairly high glycemic index (GI) value, which is more than 70.
The higher the glycemic index number, it means that the faster the food can increase blood sugar levels.
In comparison, brown rice has a glycemic index content below 50 and is in the moderate category. This is what makes brown rice a type of rice that is good for diabetics.
Also Read: Is white rice the main factor causing diabetes?
In addition to its low glycemic index, the high fiber content in brown rice has been shown to significantly reduce post-meal blood sugar levels in people with obesity and type 2 diabetes. In addition, fiber can also increase feelings of fullness for longer.
In white rice, the fiber content is 2 grams, while brown rice is higher, namely 3 grams of fiber in 100 grams of rice.
Not only that, brown rice has a complete variety of vitamins and minerals such as B vitamins, iron, calcium, and zinc.
A study revealed, people with type 2 diabetes who consuming two servings of brown rice can help lower post-meal blood sugar and hemoglobin A1c—compared to eating white rice.
Another study found someone who consumes Brown rice at least 10 times per week has increased endothelial cell function.
However, it does not mean brown rice can be consumed carelessly. People with diabetes still have to control portions according to need.
Also Read: How many carbohydrates are safe for diabetics to consume?
Portions of Brown Rice for People with Diabetes
While there are no recommendations for how many carbs to eat, you should manage your total carb intake.
For example, if your goal is 30 grams of carbohydrates per meal, you should limit your intake of brown rice to 1/2 cup (100 grams) which contains 26 carbohydrates. Then, the side dishes can consist of low-carb foods such as chicken breast.
Other than that, try to adding other nutritious foods including lean protein, healthy fats, fruits, and low-carb vegetables. These food choices will not only provide more vitamins and minerals, but also help keep blood sugar levels stable.
- Anonymous. 2022. Is brown rice safe if you have diabetes?. https://www.medicinenet.com/is_brown_rice_safe_if_you_have_diabetes/article.htm. (Accessed February 2, 2023)
- McGrane, Kelli. 2019. Can People with Diabetes Eat Brown Rice?. https://www.healthline.com/nutrition/brown-rice-for-diabetes. Retrieved 2 February 2023)
- Shenai, Aditi. 2022. Is Brown Rice Good for Diabetics?. https://www.healthifyme.com/blog/brown-rice-diabetes/. (Accessed February 2, 2023)
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