White rice is a staple in almost every household in India. It is easily available, affordable and can be used to make a variety of dishes. The best part is that rice is a nutritious food that keeps you full for a long time. But unfortunately, it is also associated with controversies. There is a section of people who avoid eating rice because they feel it can lead to weight gain and a variety of lifestyle problems. Rice is also often associated with increased blood sugar levels, which is why, you will find people with diabetes avoiding rice as much as possible. What if we say that you don’t actually need to avoid rice altogether? You heard us right. We have found for you an expert-recommended quick tip that can help you enjoy this Indian dish without any worries. Let’s find out in detail.
White Rice for Diabetics: Why is white rice linked to increased blood sugar levels?
Let’s start with the most basic of things. White rice is made by processing rice grains. Over time, its hull (hard protective covering), bran (outer layer) and germ (nutrient-rich core) are washed away, resulting in reduced levels of vitamins, minerals and various other nutrients. Some people also consider it an empty carbs due to its lack of nutrients. These factors make it high on the glycemic index, which can be considered one of the reasons why people associate white rice with a higher risk of type 2 diabetes.
However, some studies suggest the exact opposite. Research published in the European Journal of Nutrition found that white rice alone does not raise blood sugar levels. In fact, eating it in the right quantities with the right kind of side dishes can balance the situation. Studies also show that replacing white rice with the wrong alternatives can have an adverse effect on overall health.
Also read: Diabetes: Prevention and diet management strategies by our consultant nutritionist
Can diabetics eat white rice? What is the right way to eat white rice without increasing blood sugar?
As mentioned earlier, white rice alone cannot raise or control your blood sugar levels. There are many other factors associated with it. Nutritionist and macrobiotic coach Shilpa Arora says, “Adding a spoonful of ghee to rice can help you enjoy the meal without worrying about diabetes.” She also gives three major reasons for adding ghee to rice.
How does ghee make white rice diabetic-friendly?
Reason 1. Has healthy fats:
Rice is high in the glycemic index, which is known to spike your blood sugar levels instantly. Adding healthy fats like ghee to it can prevent the sudden spike, thereby reducing the risk of diabetes.
Reason 2. Acts as a probiotic:
Ghee and rice together act as probiotics, aid digestion and prevent blood sugar levels from rising.
Reason 3. Rich in Omega-3:
Ghee is rich in omega-3 fats, which help keep you full for a longer period of time. It keeps you away from untimely snacking and keeps your stomach healthy.
Watch the detailed video here:
Also read: Diabetes diet: Best and worst foods for blood sugar levels
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Now that you know the right way to eat rice for diabetics, we advise you to start including it in your daily meals, but of course, in controlled quantities. The best way to do this is to consult an expert before making a diet chart. Eat healthy, stay fit!