📣 For more lifestyle news, click here to join our WhatsApp Channel and also follow us on Instagram
© IE Online Media Services Pvt Ltd
Tags:
Journalism of Courage
Rice has been considered a carbohydrate-heavy food with a high glycaemic index that raises the body’s insulin levels considerably. So, naturally, diabetics are warned against having rice. But can they still enjoy the Indian staple food as part of a balanced diet or do they have to say goodbye to rice? Experts weigh in.
Diabetes is a chronic disease that occurs either when the pancreas does not produce enough insulin or when the body cannot effectively use the insulin it produces. “Insulin is a hormone that regulates blood sugar. Hyperglycaemia, or raised blood sugar, is a common effect of uncontrolled diabetes and over time leads to serious damage to many of the body’s systems, especially the nerves and blood vessels,” explained Dr Mohit Saran, consultant, internal medicine and diabetologist, Manipal Hospital Gurugram.
Rice is a staple food for millions around the world, but for those living with diabetes, concerns about blood sugar spikes can make it feel off-limits. However, with a few simple modifications, diabetics can still enjoy rice as part of a healthy and balanced diet, said Dr Tribhuvan Gulati, lead consultant, diabetes, obesity and internal medicine, CK Birla Hospital, Delhi.
The key to incorporating rice while managing diabetes lies in choosing the right type. According to Dr Gulati, some of the options are:
Brown rice: Packed with fibre and nutrients, brown rice has a lower glycemic index (GI) than white rice, meaning it releases sugar into the bloodstream more slowly.
Basmati rice: This long-grain rice has a slightly nutty flavour and a lower GI than white rice.
Wild rice: While technically not true rice, wild rice boasts a high fibre content and a unique nutty flavour. It’s a great option for those seeking a more distinct taste and texture.
Mixed grain rice: Blends of brown rice, wild rice, and other grains offer a variety of nutrients and textures, making them a flavourful and healthy choice.
It’s important to monitor portion sizes when consuming rice. Dr Gulati noted that a good rule of thumb is to stick to a 1/2 cup cooked serving per meal. “The way a person pairs their rice can significantly impact their blood sugar levels. Combining rice with protein, vegetables, and healthy fats helps to slow down digestion and prevent blood sugar spikes. Also, rice and bread are not to be taken together in a meal,” said Dr Gulati.
Rice bowls: Combine cooked rice with grilled chicken, tofu, or fish, along with a variety of roasted or steamed vegetables. Top with a light sauce or dressing.
Fried rice: Use brown rice instead of white rice and add plenty of vegetables and lean protein. Opt for healthier cooking methods like baking or stir-frying.
Soups and stews: Add cooked rice with vegetable or chicken soup for a filling and satisfying meal.
Rice salads: Prepare a cold rice salad with chopped vegetables, herbs, and a vinaigrette dressing. “This is a perfect light lunch or side dish,” said Dr Gulati.
Dr Saran added a few additional pointers.
Explore alternative grains like cauliflower rice for a lower-carb option. These substitutes offer a similar texture and absorb flavors well while being more diabetes-friendly.
Regularly check your blood sugar levels to understand how different rice types and portions affect your body. This information can guide you in making informed choices about your meals.
Every individual’s dietary needs are unique. A registered dietitian can provide personalised guidance, considering your specific health conditions, preferences, and lifestyle.
Steaming or boiling rice is preferable over frying. “These methods help maintain the nutritional integrity of the rice while avoiding additional unhealthy fats,” said Dr Saran.
According to Dr Gulati, people can also cook rice with a bit of cinnamon or cumin. “These spices have been shown to have blood sugar-lowering effects. Rinse the rice before cooking as this can help to remove some of the starch, which can contribute to blood sugar spikes. People can consider using a rice cooker as it can help to ensure perfectly cooked rice every time,” said Dr Gulati.
One must remember that moderation and mindful eating are key to managing diabetes. By choosing the right type of rice, practicing portion control, and combining it with healthy ingredients, diabetic people can enjoy this delicious staple food as part of a balanced diet.
Agreed Dr Hridish Narayan Chakravarti, consultant – diabetology and endocrinology, Narayana Hospital, Howrah, Chunavati and Narayana Hospital RN Tagore Hospital, Mukundapurand and shared that individuals with diabetes should monitor their blood sugar levels regularly and work with healthcare professionals or dietitians to create a personalised and sustainable meal plan.
Maintaining a good lifestyle including regular exercise, yoga, and walking will help in maintaining the sugar levels, added Dr Saran.
