Diabetic and missing Chawal? 5 reasons why brown rice can be a valuable addition to your platter

Brown rice is beneficial even for diabetics because it has a low glycemic index. But check with your doctor before making any dietary changes suggested here. & nbsp | & nbsp Image source: & nbspiStock Images

the main points

  • If a person is diagnosed with diabetes, their food choices are very important.
  • Some of the well-meaning advice you may get is that certain foods are prohibited for you.
  • Rice that has been ground and polished to remove the bran and germ components of the major nutrients, leaving only the starchy endosperm, is known as white rice.

Rice is a staple diet in most Asian countries, and many dishes in most regional cuisines have been created around this food grain. In India, in particular, in most states there are several types of biryani, BulawayoPlain white rice dishes accompanied by a variety of dal and curries are a favorite of most of the people.

But this is bad news for the health of those who have been diagnosed with diabetes or a blood sugar disorder. Eating white rice on a regular basis may increase the risk of type 2 diabetes, according to new research from the Harvard School of Public Health (HSPH).

HSPH researchers from the Department of Nutrition — led by Emily Ho, research assistant, and Qi Sun, research associate — reviewed four previous studies involving more than 352,000 people from China, Japan, the United States and Australia who were tracked between four and 22 years old. years.

Researchers found that people who ate the most rice – three to four servings a day – were 1.5 times more likely to develop diabetes than people who ate the least amount of rice. The risk rose 10 percent for anyone who ate more servings of white rice per day. The study was published in the British Medical Journal on March 15, 2012.

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The glycemic index or blood sugar puzzle:

There are many different types of rice—including long-grain basmati, black rice, white rice, and sticky (or glutinous) rice—but they differ in their glycemic index (GI) scores. The glycemic index indicates how quickly and how much food raises blood sugar after eating, according to the HSPH. Foods with a low glycemic index have a rating of 55 or less; The average GI of brown rice is 55. White rice has an average GI of 64, making it the average GI of brown rice. Previous research has shown a link between a high-GI diet and type 2 diabetes.

White rice has a high glycemic index, which means that it can cause a spike in blood sugar. Previous research has linked foods with a high glycemic index to an increased risk of type 2 diabetes.

“People should try to switch from eating refined carbohydrates like white rice and white bread to eating more whole grains,” Kei Sun (a researcher at the Harvard School of Public Health) told Time magazine.

Compared to white rice, brown rice contains much higher amounts of fiber, some B vitamins (B1, B3, B6, and B9), magnesium, potassium, and iron. Research suggests that replacing white rice with brown rice may improve blood sugar levels and aid weight control.

The Global Working Group on Food and Epidemiological Transformation (GNET), a collaborative initiative between researchers from the HSPH Departments of Epidemiology and Nutrition and their colleagues in Asia, Latin America and Africa, has launched a research program. The group aims to prevent the global diabetes epidemic by improving the quality of carbohydrates in foods that are staples in the diets of people around the world.

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White Rice vs. Brown Rice:

Refined carbohydrates like white rice have a high glycemic index, which leads to a rapid rise in blood sugar which increases the risk of developing diabetes. Foods with a low glycemic index, such as brown rice, are digested slower, causing a lower and faster change in blood sugar.

Since eating white rice and other refined carbohydrates like white bread is now an integral part of many cultures around the world – with highly polished white rice, for example now seen as a symbol of wealth and brown rice for poverty – it needs some Persuasive to get people to see the benefit of “unrefined” or “unrefined” grains such as brown rice.

The health benefits of brown rice are partly due to the way it’s prepared, according to the George Matilgan Foods of the World, which promotes the benefits of healthy eating.

Brown rice is a whole grain, that is, it contains three parts of the kernel of the grain:

  1. The outer layer of fibers is called the bran.
  2. The nutrient-rich pulp is called the germ, and
  3. The starchy middle layer is called the endosperm, and the inedible outer skeleton is removed.

HSPH says that white rice, in contrast, is a refined grain, which means that the bran and germ have been removed, leaving only the inner spore. (The exoskeleton is also removed.) Stripped of its fiber and nutrients, white rice tends to be just carbs — empty calories. In some countries, such as the United States, some of these nutrients — including B vitamins and iron — are added back to “enriched” white rice, but the fiber cannot be added again, according to the American Heart Association (AHA).

10 health benefits of brown rice:

  1. According to the HSPH, the fiber in brown rice helps lower cholesterol. What’s more, some phytochemicals and minerals found in whole grains may be linked to a lower risk of certain cancers, says HSPH.
  2. Brown rice is a whole grain with the fiber intact, transporting waste through the digestive system.
  3. Eating a serving of brown rice promotes feelings of fullness and satiety and prevents overeating due to delayed signals of fullness.
  4. A diet of brown rice may help prevent blood clots from forming.
  5. Brown rice is considered a low GI food with an average of 55 GI.
  6. Brown rice is a very nutritious food. B vitamins, which are involved in many biological functions; folic acid (folic acid), a B vitamin that helps the body make new cells and can prevent some birth defects; Iron, a mineral the body uses to carry oxygen in the blood. Magnesium, a mineral with more than 300 biological functions.
  7. Brown rice contains selenium, a mineral that contributes to the functioning of the immune system and regulates the functioning of the thyroid gland.
  8. It’s also relatively low in calories (216 calories per cup).
  9. Brown rice is gluten-free and can be incorporated into a variety of dishes.
  10. The Rice Association of the USA notes that brown rice contains no trans fats or cholesterol. Contains only trace amounts of fat and sodium.

How to buy and cook brown rice:

Many malls, convenience stores, and online stores sell different types of brown rice including long-grain fragrant basmati rice (common in Indian cuisine) as well as jasmine rice (common in Thailand and other Southeast Asian countries).

To cook brown rice, mix 1 cup of rice with 2 cups of water (or low-sodium vegetable broth) in a saucepan with a lid. Bring to a boil, reduce heat, cover and simmer for 45 to 50 minutes. You can cook it in a pressure cooker or microwave as well. In India, most meals are cooked just before meal time, but if you live in a culture where you need to cook meals for a week or longer once and store them in the fridge, there is a way. To save time, cook a large quantity and store homemade meals in the refrigerator for up to several months.

Disclaimer: The advice and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or dietitian before starting any fitness program or making any changes to your diet.

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