According to the British Medical Journal, people who consume more white rice have the highest risk of developing type 2 diabetes. It essentially means that people suffering from diabetes should not consume rice. The glycemic index (GI) in rice is high as it turns into sugar soon as it enters the blood. The glycemic index refers to the amount of sugar produced by a food in the blood. Sugar patients are advised to take only between 45 to 60 grams of carbohydrates in a day. Since rice contains more carbohydrates sugar patient should avoid it. However, this does not happen with all rice as there is some type of rice with low GI and carbohydrates.
‘Usna’ rice is a safer alternative
Diabetic patients should eat the kind of rice that has a low glycemic index. The glycemic index is lower in those kinds of rice in which there is less starch and Usna (parboiled) rice comes out as the best alternative. Apart from this, Basmati, Brown and Wild Rice also have a very low GI. Usually, it has a GI between 56 and 69, which does not increase the sugar level. White or bright rice has a GI of more than 70 and so it should be avoided.
Brown rice – Low GI
Brown rice also has a low GI of 60 which makes it healthy food to include in a diabetic patient’s diet. Brown rice is loaded with fibre which prevents zinc from being absorbed too quickly. The presence of zinc is essential for insulin to function properly. Due to the early absorption of zinc, insulin level may unstabilised, due to which the level of sugar in the blood starts increasing. According to experts, the consumption of Usna and brown rice should also be done very sparingly. Half a cup of rice is enough for a day and it should not contain more than 15 grams of carbohydrates.
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