Choosing rice for diabetes and other rice substitutes

Consumption of foods containing carbohydrates can directly affect blood sugar levels. One of the staple foods that are the main source of carbohydrates is rice or rice. That is why diabetes patients are often asked to reduce white rice and choose types of rice or other rice substitutes to help control blood sugar. Is that right?

Can diabetics eat white rice?

Consumption of rice as a source of carbohydrates does affect the blood sugar levels of people with diabetes mellitus. This is because the carbohydrates contained in it are broken down into glucose (blood sugar).

Diabetes patients, both type 1 diabetes and type 2 diabetes, both have problems in the process of breaking down glucose into energy. Either the body cannot produce the hormone insulin, or because the body is no longer sensitive to the presence of insulin (insulin resistance) so that the process is not optimal.

That is why, they are often recommended to avoid white rice because of its high carbohydrate content.

It's true that consumption of white rice can increase blood sugar, but that doesn't mean you have to stop consuming carbohydrates altogether. Your body still needs carbohydrates as a source of energy.

You can still eat carbohydrates, just limit their intake or replace them with complex carbohydrates which are relatively more stable in affecting blood sugar levels.

In the PERKENI (Indonesian Endocrinology Association) report, it is explained that diabetics need to meet carbohydrate intake of 45-65% of the total energy intake per day.

Meanwhile, the American Diabetes Association recommends that the safe limit for carbohydrate intake for diabetics is around 45-60 grams per one meal (equal to half a glass) or 135-180 grams of carbohydrates per day.

However, this figure can also be different for each person because carbohydrate needs per day still depend on factors of gender, age, medication, and intensity of daily activities.

Apart from paying attention to how much carbohydrate intake is, consumption of carbohydrates for diabetes is also safe if diabetics choose the type of complex carbohydrates that are high in fiber.

Choosing a type of rice that is healthy for diabetes

Some types of rice have a lower glycemic index. The glycemic index (GI) shows how quickly carbohydrates in food are broken down into glucose.

White rice has a glycemic index of around 70-74. It falls into the medium to high glycemic index category. Types of rice that are good for diabetes are those that have a lower GI value, such as:

1. Basmati rice

Basmati rice is one of the healthiest types of rice for diabetes. Basmati rice has a glycemic index of around 43-60, which falls into the low to moderate glycemic index category.

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 is richer in fiber. This 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.

2. Brown rice

Reporting from Harvard Health Publishing, brown rice contains a glycemic index of 50 (low GI). Therefore, this rice is safe for consumption by people with diabetes.

Not only is the glycemic index low, but the fiber content in brown rice is quite a lot compared to white rice. This makes brown rice less likely to affect blood sugar levels because fiber can inhibit the release of glucose (sugar) into the blood.

In 100 grams of brown rice, it contains:

• 163.5 calories
• 34.5 grams of carbohydrates
• 3 grams of fiber
• 1.5 grams of fat
• 3.4 grams of protein.

Brown rice is also packed with vitamins and minerals, such as B vitamins, iron, calcium and zinc.

Tips on eating rice for diabetics

It is permissible to consume rice to meet the carbohydrate needs of diabetics, but you also need to adjust the consumption. Especially when the rice has been processed into rice.

There are a few tips that you need to pay attention to if you still want to eat rice healthier for diabetics, such as:

1. Consume enough rice

Even though basmati rice and brown rice have a low glycemic index, you still have to maintain an ideal portion of carbohydrate consumption every day.

Also pay attention to other carbohydrate-containing foods that you consume that day, such as bread, potatoes, noodles, and pasta. If you have eaten rice, avoid other foods that contain carbohydrates.

Consumption of rice for diabetes should be accompanied by food sources of protein without flour and vegetables without starch (complex carbohydrates), such as broccoli, spinach, or cauliflower. You are advised to meet your daily fiber needs of 25 grams per day.

Meanwhile, for protein foods, choose chicken, lean beef, eggs, tuna, catfish, and tilapia.

Try to increase the portion of vegetables rather than rice and side dishes. In one plate, the serving of vegetables is 1/2 plate, for protein and rice is 1/4 plate each.

2. Cool first

The glycemic index of food can change when it is influenced by the food processing process. Eating cold rice can be one of the healthier ways for diabetics.

Freshly cooked hot rice has a higher GI value. However, if chilled, the glycemic index will be lower. This is because the carbohydrates in rice will turn into resistant starch once cooled.

Resistant starch is a special type of fiber that is more complex and so takes longer for the body to digest.

3. Always check blood sugar levels

Don't forget to always check your blood sugar regularly independently. This method also helps you know how your body reacts to certain foods, so that you will be able to adjust your diet in the future if necessary.

Check blood sugar at least 2 times a day, namely before breakfast and after dinner or before bed.

Rice substitutes for diabetics

In addition to replacing white rice with basmati and brown rice, there are several other rice substitutes that can also be an option for diabetics.

Here are some foods that contain complex carbohydrates that can be an alternative to rice to meet the daily energy needs of diabetics:

1. Corn

Corn is a good source of carbohydrates for the body. When compared to white rice, corn has fewer calories.

100 grams of corn has 140 calories, while 100 grams of white rice has 175 calories. So, you can eat this rice replacement meal more than the serving of rice for diabetes in one meal. That way, your calorie intake and appetite will be better controlled.

In addition, corn also contains fiber so that the process of breaking down carbohydrates into glucose takes longer.

However, you should still not overdo it in eating rice substitutes for diabetes. Just like rice, combine corn with protein and vegetable sources to get complete nutrition.

2. Wheat

Wheat is a healthy substitute for rice for diabetics. One of the foods that is included in this type of wheat is oatmeal.

Oatmeal can be an alternative energy provider for diabetes. Oatmeal is also good for diabetes because of the fiber content in it.

However, avoid choosing instant oatmeal as it tends to have undergone many modifications. Try to choose quick-cooking oatmeal (quick cooking)

3. Seeds and nuts

Grains and nuts can also be an alternative substitute for rice for diabetes. However, if you are eating canned whole grains, don't forget to wash them first. This can help remove the salt content by 40 percent.

4. Sweet potatoes

Sweet potatoes are also a type of carbohydrate that will not make your blood sugar spike suddenly. Sweet potatoes are good for consumption as a substitute for rice for diabetes because they contain beta carotene which is good for preventing various diseases.

5. Whole grain pasta

Pasta that can be used as a substitute for rice for diabetes is whole wheat pasta or whole wheat . Tips for maximizing consumption of carbohydrates from pasta for diabetics is to add vegetables that do not contain starch, such as broccoli.

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