Rice & Diabetes: A Guide to Low-GI Varieties

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Best Rice for Type 2 Diabetes

Every diabetic knows the dangers of consuming high-GI foods, and in recent times, rice has become the villain to many thanks to its high carbohydrate content and high Glycemic Index (GI).

This is a rating between 0 and 100 that ranks foods according to their rate of sugar absorption, from recommended low GI foods between 0 and 50 to medium and high GI foods, 51 to 100, which are not advisable for people suffering from high blood sugar and related health problems.

Best Rice for Sugar Patients

1. Brown Rice for Diabetes

Considered a health food, because unlike white rice, which is deficient in germ and bran, brown rice is rich in both. White rice on the other hand does not retain nutrient-rich germ but contains only the starchy endosperm.

Brown Rice Nutritional profile

One cup of (100 grams of cooked brown rice provides the following nutrition:

· Carbs: 26 gm

· Fiber: 1.5 gm

· Protein: 3 gm

· Manganese: 40% of RDV

· Thiamine (B1): 15% of RDV

· Niacin (B3): 15% of RDV

· Pantothenic acid (B5): 8% of RDV

· Pyridoxine (B6): 8% of RDV

· Selenium: 10% of RDV

· Magnesium: 10% of RDV

· Phosphorus: 10% or RDV

· Zinc: 7% of RDV

· Calories: 124

Red Rice for diabetes/Navara Rice

Red rice, aka Navara Rice, gets the majority of its health benefits from a flavonoid and powerful anti-oxidant, named anthocyanin. Anthocyanin gets its name from Anthokyan, a chemical compound that produces the distinctive reddish color that the rice is known for.

Other examples of foods rich in anthocyanin are berries, grapes, and currants—all these are a rich red, purple or blue color. These flavonoids give red rice its anti-cancer, anti-inflammatory, and anti-microbial properties, and also help prevent heart damage.

Red Rice Health Benefits

1. Low Glycemic Index.

Red rice has a low GI rating, making it effective in preventing spikes in blood sugar. This means diabetics can consume this variant in moderate amounts.

2. Heart Healthy

High magnesium and anti-oxidant levels make red rice very effective in regulating blood pressure and minimizing risks to heart health.

3. Weight Control

The high fiber content of red rice helps control weight gain. It induces a feeling of fullness that fights hunger pangs and keeps you from unhealthy snacking. In addition, the fiber is good for your digestive tract and also works to slow down blood sugar absorption.

Black Rice for diabetes

In ancient China, black rice was so prized for its unique nutrition that only royals were allowed to consume it. Today, thankfully, everyone can enjoy the many benefits it offers.

Black rice, like red rice, gets its color from its anthocyanin content. This is a potent antioxidant that makes black rice so nutritive. Black rice is also rich in protein—in fact, it has the highest protein content of all the rice variants.

Black Rice Nutrition Profile

· 100 gm of black rice provides the following

· Protein 9 grams (compared to 7 gm of common rice varieties)

· Carbs: 34 gm

· Fiber: 3 gm

· Iron: 12% of RDV

Hand-pounded Rice for diabetes

Hand pounding refers to the process of pounding the rice in a mortar & pestle or in a stone grinder. The pounding removes the husk, without destroying the bran, thus leaving the healthy nutrients untouched.

Machine pounding, by contrast, creates heat, which destroys much of the nutrient quotient contained in rice. It also makes the rice easier to cook and digest.

Hand-pounded Rice Nutritional benefits

· Nutrient profile (per 100 gm)

· Protein: 7.5 gm

· Carbs: 76 gm

· Fiber: 1

· Calcium: 23 mg

· Iron: 3.6 mg

· Cholesterol: 0

· Calories; 325

Browse full report-

https://www.freedomfromdiabetes.org/blog/post/best-rice-for-diabetics/2905

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