Platbiru.online - Having diabetes makes you pay more attention to the foods you consume. This is done to ensure your blood sugar levels are always controlled, so diabetes does not get worse. One of the foods that you may have to pay attention to is the rice.
Some of you who have diabetes may also have avoided the rice. But, maybe this is not easy for those who are accustomed to eating rice. Well, it turns out there is, loh, the healthiest type of rice for diabetes, so you do not need to avoid the rice again.
What are the healthiest types of rice for diabetes?
This type of rice is very important to note when you have diabetes. Some types of rice have a lower glycemic index than other types of rice. This makes the weight does not significantly affect your blood sugar levels, so you who have more diabetes will consume them.
Types of rice with a fairly low glycemic index and safe to be consumed by diabetics are:
Basmati rice is one of the healthiest types of rice for diabetes. This is because basmati rice has a glycemic index of about 43-60, which is included in the category of low to moderate glycemic index. Thus, basmati rice is safer for blood sugar levels.
About 100 grams of cooked white basmati rice contains 150 calories, 3 grams of protein, and 35 grams of carbohydrates. Meanwhile, 100 grams of brown basmati rice contains about 162 calories, 1.5 grams of fat, 3.8 grams of protein, 33.8 grams of carbohydrates, and 3 grams of fiber. The presence of fiber in the food you eat can make your blood sugar levels more controlled.
Launched from Harvard Health Publishing, brown rice contains a glycemic index of 50, which fall into the low category. Thus, this rice is safe to be consumed by people with diabetes. Not only the low glycemic index, fiber content in brown rice was quite a lot compared to white rice. This makes red rice does not significantly affect blood sugar levels because fiber can inhibit the release of glucose (sugar) into the blood.
In 100 grams of brown rice contains 163.5 calories, 34.5 grams of carbohydrates, 3 grams of fiber, 1.5 grams of fat, and 3.4 grams of protein. Not only that, brown rice is also equipped with vitamins and minerals, such as vitamin B, iron, calcium, and zinc.
Keep your portion control
Although basmati rice and brown rice can be the healthiest rice for diabetes, but you should still pay attention to portion sizes. However, basmati and red rice are still carbohydrates that can affect blood sugar levels, although not as bad as white rice.
In addition, note also the portion of other foods containing carbohydrates, such as bread, potatoes, noodles, pasta, and others. If you already eat rice, you should remove other foods containing carbohydrates. Consumption of rice accompanied by many vegetables and food sources of protein without flour, such as fish, chicken, tofu, tempeh, or meat.
Reduce the intake of added sugars and sweet foods, you can choose sugar-free food products, and replace your sugar with a special sweetener that is low in calories and sugar-free.
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