Does rice really cause diabetes? An expert breaks the myth
Is rice bad for diabetes? Agricultural scientist Dr. Ashok Kumar Singh cleaned the confusion around rice, blood sugar and glycemic index. With 30+ years of research, he explains why it is misleading to blame rice and what is really the cause of diabetes.
In short
- Dr. Ashok Kumar Singh explains its role in glycemic index and blood sugar control
- Rice varieties vary in glycemic index that affects the risk of diabetes
- Eating rice with lentils has glycemic effect on blood sugar
There is a widespread belief that eating rice increases the risk of diabetes. This belief has become stronger over time, especially in India, where rice is a daily dominant for millions of people. But is this anxiety supported by science? To answer this, we have a senior agricultural scientist and former Director and former Director and former Director of Indian Agricultural Research Institute, Dr. Talked to Ashok Kumar Singh. With more than three decades of rice research and as a person living with diabetes, Dr. Leo provides rare insight on the basis of science and living experience.
https://www.youtube.com/watch?v=82zvucocB6g
Understanding the Glycemic Index (GI)
Dr. Leo begins to explain how various foods through glycemic index affect blood sugar. “When we eat, the sugar level in our blood increases. To measure it, scientists produced glycemic index, or GI. It divides foods into high, medium and low GI categories that how quickly they raise blood sugar.”
Low-GI foods increase blood sugar levels more slowly, keeping them more stable. “If the GI is above 55%, it is considered a high GI, which can be between 55%and 80%. Some types of rice have GI below 55%, and others above it.” Not all rice treats the human body in the same way. The type of rice you eat plays a big role. “The International Rice Research Institute (IRRI) has developed types of rice even with ultra-lo GI of less than 45%.”
How do you eat rice
The effect of rice on blood sugar depends not only on the type, but also how it is cooked and eaten. “If you eat rice with lentils (lentils), the GI price decreases.” This is because lentils add protein and fiber, which also helps in reducing. Healthy options.
It maintains more fiber and nutrients than polished white rice. “Brown rice also contains less GI as it takes longer to digest. The sugar is slowly released in the system, so blood sugar levels do not go up immediately.
Real numbers from rice eating states
Dr. Singh referred to research published in the Lancet, which is to support his claims with a global journal of health research, data. “This clearly indicates that Telangana, Andhra Pradesh, and Odisha, all majority rice are in the form of a part of their food, which is less than 10%diabetes percentage in these states.” This challenges this idea.
“Now that you look at North Indian states like Punjab and Haryana, they mainly consume wheat or chapati and do not eat rice. Many people make rice only once a week. But the percentage of diabetes in Punjab and Haryana is 12.4% and 12.7% respectively.” The numbers speak for themselves. “If rice was the main reason, people who eat it more often should have a higher rate of diabetes.” So if rice was to be blamed, then the percentage in Telangana, Andhra Pradesh and Odisha should have been higher. “
Jean and lifestyle play a big role
Dr. Singh insisted that genetics and lifestyle are more important when it comes to diabetes. “Diabetes is a genetic disease, and we take these genes from our parents and pass them to our children.”
Having a family history of diabetes increases your risk, but this does not mean that you are guaranteed to get it. “If we have genetic sensitivity and we do not take care of our lifestyle, do not exercise, follow a sedentary lifestyle, we will have high possibilities of having diabetes.” It is just sung. “It would not be right to blame rice completely for this.”
It is unnecessary to avoid completely rice. Choosing healthy rice varieties, having balanced diet, and physically active can help prevent diabetes, which you love.
