Can Diabetics Eat Rice?
Good news for diabetics: Rice has been found to have varying glycemic indices. How Does Diabetes Affect Blood Sugar? For persons with type 2 diabetes, managing their blood sugar is an important daily task. Type 2 diabetes is a condition where the body either doesn’t produce enough insulin, or ignores it. When food is digested, insulin is what carries sugar from the blood to be processed as energy. If blood sugar builds up and gets too high, diabetic complications may result. One way to stabilize blood sugar is to eat a low GI (glycemic index) diet , meaning foods that are digested slowly and don’t cause blood sugar spikes. Simple sugars, like candy, are high GI, digested quickly and cause blood sugar levels to peak. This can be dangerous for diabetics. Low GI Foods Can Help Many natural foods are known for being low GI, such as cabbage, mushrooms, green beans, and vegetables. Carbohydrates are generally the element most responsible for varying blood-sugar levels and it can be a tricky balance to provide the body with nourishment without upsetting blood sugar levels. A recent study has found, however, that many varieties of a classic dietary staple are low GI . New research from the International Rice Research Institute and CSIRO’s Food Futures Flagship recently published that most varieties of rice have a low to moderate GI; and they also discovered the gene in rice that determines its glycemic index. The study found that the GI of rice ranges from a low of 48 to a high of 92, with an average of 64, and that the GI of rice depends on the type of rice consumed. As a point of reference, low GI foods are typically those measured 55 and less, medium GI are measured between 56 and 69, while high glycemic index measures 70 and above. Diabetes is a problem for many Continue reading >>
Problem Foods: Can Diabetics Eat Potatoes?
Can people with diabetes eat potatoes? The answer is yes, and even more resounding when you have some info in your back pocket. Potatoes come in every form imaginable—from chips to potato salad, from fries to baked potatoes with butter and sour cream. Some forms are obviously more nutritious than others. And all can have varying effects on blood sugar. Here are some recommendations: Sweet potatoes and yams are good choices on the potato spectrum as they have a lower glycemic index and glycemic load than a regular baked russet potato, therefore affecting blood glucose less. Small red potatoes with the skin can also be a good choice. The skin provides fiber, which slows digestion and absorption. And small, whole potatoes may be easier to portion control. Serve a few on your plate as opposed to a whole baked potato or scoop of mashed potatoes. Try to limit fried potatoes and potato chips, choosing roasted, baked or broiled instead. Be aware of portion size. The plate method is an easy way to manage this: about ¼ of your plate should come from starchy foods and only the depth of a deck of cards. It might not be the potato itself wreaking havoc on blood sugar, but instead the portion of potatoes if it is more than about ¾ to 1 cup. Many, many years ago, nurses, dietitians, and diabetes educators were instructed to teach their patients with diabetes to eat certain foods and not eat others. But in more modern times, the belief and teaching method is based on making healthy food choices, understanding portion sizes, and learning the best times to eat in order to manage diabetes. This method of not having to eliminate foods from the diet is supported by the American Diabetes Association and the American Association of Diabetes Educators. Blood glucose control and food choice Continue reading >>
20 Ways To Halt Pre-diabetes In Its Tracks
Learn how small changes in your daily routine may help ward off type 2 diabetes. Type 2 diabetes is a dangerous disease, and one that can be a challenge to manage. It can lead to heart and kidney disease, blindness and many other health conditions. Until a cure is found, people with the disease have to watch what they eat, measure their blood sugar and take medication each day. Am I at-risk? 86 million people in the U.S. have pre-diabetes, and even more are at-risk. Pre-diabetes is when blood glucose levels are above normal, but not high enough to be in the diabetic range. But, people with pre-diabetes are already at a higher risk for heart disease and other complications. You are at an increased risk for type 2 diabetes if you: Are overweight Exercise fewer than three times each week Have a family history of diabetes Are African-American, Hispanic, American-Indian or Pacific Islander Are older than 45 Had gestational diabetes (diabetes during pregnancy) Have high blood pressure or cholesterol Have a history of heart disease Small changes, big rewards Pre-diabetes and type 2 diabetes can often be prevented. And it does not require a complete overhaul of your lifestyle. Research shows that reducing your body weight by 5 percent to 10 percent – 10 to 20 pounds for someone who weighs 200 pounds – can cut your diabetes risk in half. Weight loss can also delay the onset of diabetes. Reduce your risk The key to stopping type 2 diabetes is to reach a healthy weight. And the trick to long-lasting weight loss is a healthy diet and regular exercise. Exercise Work up to 30 to 60 minutes of exercise most days of the week. Always check with your doctor before you start an exercise program. Consider these exercise tips to get started: Exercise does not have to happen all at once. Continue reading >>
What Can Replace Rice And Potatoes In A Diabetic Diet?
Rice and potatoes are both carbohydrate foods. Diabetics can eat them if they limit the serving size. If you are looking for substitutions there are many choices. Whole grains like quinoa, oats, couscous, and orzo. Beans and soy products. Look for intact grains which contain fiber and lead to lower blood sugars. You can eat rice and potatoes if you have diabetes. However, you will need to eat smaller portions. One medium potato (3 potatoes / pound) is a serving. Find 3 potatoes at the store and put in the scale until it equals one pound. Rice can be a challenge because a little goes a long way for your carbohydrate count. You'll need to eat a portion smaller than a computer mouse. If you can't do that, you might consider a different carbohydrate. Remember that all foods can fit into a diet for people with diabetes. The focus is on how much carbohydrate and saturated fat is in foods. One carbohydrate (carb) serving is equal to 15 grams of carbohydrate. One half cup of potatoes or one third cup of rice is equal to 15 grams or one carb choice. Consult your registered dietitian and/or certified diabetes educator to find out how many carb choices you have at each meal. Then you can decide how many carb servings of potatoes or rice you would like to consume. If you do not want to use up your carb choices from potatoes or rice and are looking for low carb choices you can try mashed cauliflower with low fat tub margarine or spray butter. One half cup serving of cooked cauliflower is only 5 grams of carbohydrate. You don't have to give up rice and potatoes just because you have diabetes. But you may have to watch your portion size more closely (keep it to about a 1/2 cup). If you choose to have rice, make sure it is brown rice. Brown rice has more protein and fiber and takes lon Continue reading >>
Problem Foods: Can Diabetics Eat White Rice?
Amy Reeder is a Certified Diabetes Educator with a master’s degree in nutrition from the University of Utah. She has worked in the diabetes field since 2005 and has been a Certified Diabetes Educator since 2007. There are many foods that have question marks hanging over them when you think about healthy meal planning for people with diabetes. White rice is one of those foods. Diabetics can eat white rice, but should limit their intake since white rice has a high amount of carbs that can raise blood sugar. Most people with diabetes know that white rice is a starchy carbohydrate that raises blood sugar when eaten. And if you count carbohydrates, you also know that “one serving” of white rice is pretty small, compared to a typical serving in real life. One-third a cup of white rice is considered a serving and contains 15 grams of carbohydrates. Most people consume, on average, one to two cups of rice per serving, resulting in a carb intake of 45 to 90 grams of carbohydrates. As those carbs add up, the chance for a spike in blood glucose also goes up; especially with this simple carb white rice that has been processed and stripped of nutrients and fiber. If you haven't measured out a 1/3 cup serving of white rice, do so — it's eye-opening to see just how small that portion is. Rice substitutes The good news? There are many grains that can be substituted for white rice. And many of these grains are becoming more widely available in restaurants and grocery stores. One of these substitutions is brown rice. This type of rice has not been stripped of the bran and germ portions of the grain, as white rice has. The rice bran and rice germ in brown rice provide valuable nutrients and most importantly, in relation to blood sugar control, fiber. In addition to brown rice, oth Continue reading >>
Can Eating Rice Affect My Diabetes?
Having diabetes requires you to be vigilant about your diet and exercise habits. You have to watch what you eat every day to ensure that your blood sugar doesn’t rise to an unhealthy level. Monitoring the carbohydrate count and glycemic index (GI) score of the foods you eat can make controlling your diabetes easier. The GI ranks food based on how they can affect your blood sugar. If you aren’t tracking your diet, diabetes can cause more serious health problems. This includes cardiovascular disease, kidney damage, or foot infections. Rice is rich in carbohydrates and can have a high GI score. If you have diabetes, you may think that you need to skip it at the dinner, but this isn’t always the case. You can still eat rice if you have diabetes. You should avoid eating it in large portions or too frequently, though. Many types of rice exist, and some types are healthier than others. There are risks to having too much rice in your diet. A study in the British Medical Journal found that people who eat high levels of white rice may have an increased risk of developing type 2 diabetes. This means that if you have prediabetes, you should be especially conscientious about your rice intake. If you’ve already been diagnosed with diabetes, it’s generally safe for you to enjoy rice in moderation. Make sure you’re aware of the carbohydrate count and GI score for the type of rice you wish to eat. You should aim to eat between 45 and 60 grams of carbohydrates per meal. Some varieties of rice have a lower GI score than others. The Create Your Plate method used by the U.S. Department of Agriculture is a good way to ensure your meals are portioned well. Your dinner plate should have 25 percent protein, 25 percent grains and starchy foods, and 50 percent non-starchy vegetables. Continue reading >>
Can Diabetics Eat Rice?
Once you learn that you have diabetes, you start paying very close attention to everything you eat. Every choice you make has to promote and sustain your good health. According to the American Diabetes Association, your meals should include foods from each of six essential food groups: non-starchy vegetables, milk, fruit, meat and meat substitutes, fat, and grains and starchy vegetables. Yes, diabetics can eat rice. Video of the Day Depending on the plan you work out with your health-care team, your meals are built around a specific amount of carbohydrates. Carbs are what cause blood sugar to rise. The more consistent you are in your carb intake, the more stable your blood sugar levels will be. Doctors generally recommended that women eat 45 to 60 grams of carbs per meal and that men get 60 to 75, diabetes educators Patti Geil and Tami Ross write in their book "What Do I Eat Now?" Ideally, you will get those carbs from fruits, vegetables, dairy products and grains, such as wheat, barley and rice. Including Rice in Your Diet One serving of cooked rice equals half a cup, which contains about 15 grams of carbs. If your allowance for carbs is 45 to 60 grams per meal, you can certainly eat a half-cup of rice. Just be mindful of the vegetables, fruits, and dairy you might also be eating at that meal — they will have carbs you need to include in your quota, too. You can eat your rice as a side to your main course, or perhaps as an ingredient in a dessert. You can even include it in a bowl of broth as a satisfying first course. The less processed your grains are, the more fiber and nutrients they contain. Unless your health-care team has told you not to eat white rice, you can choose white or brown. However, brown rice is a healthier choice for everyone, not just diabetics. T Continue reading >>
11 Superfoods For Your Diabetes Diet
Getty Images What to Eat to Beat Type 2 Diabetes What makes a food “super”? When it comes to type 2 diabetes, it’s not just about foods that pack lots of nutrients. For a diabetes-friendly diet, you also need foods that will help keep your blood sugar levels in check. “Look for items that contain healthy fats and are high in vitamins, minerals, and fiber,” says Sue McLaughlin, RD, a certified diabetes educator at Burgess Health Center in Onawa, Iowa. It’s also crucial to eat a wide variety of foods to make sure you’re getting a healthy mix of phytochemicals and essential fatty acids. Add these 11 superfoods to your grocery cart to keep your diet diabetes-friendly. Continue reading >>
Top 10 Worst Diet Choices If You Have Diabetes
If you have diabetes, in many ways your diet is your medicine. As diabetes educators, we help patients understand what food and beverage choices are best to avoid. When foods are high in carbohydrates, fat and sodium, they increase your risk for high blood pressure, high cholesterol, weight gain, heart disease and uncontrolled sugar. Top 10 offenders Sweetened drinks. These include regular pop/soda, fruit punches and iced teas. These are loaded with sugar and calories, and they usually have little or no nutritional value. Instead, try infusing plain water with different berries and fruits so you can enjoy the natural sweetness. “Designer” or specialty coffee drinks – including frappuccinos or cappuccinos. That “once a day special treat” can add up to lots of extra sugar, calories and saturated fat. Instead, go for straight java, either black, with artificial sweetener or a small splash of skim milk. Whole milk. It has too much fat, which can lead to weight gain. Switch to 2 percent, 1 percent – or even better: skim milk. Keep in mind that one cup of skim milk has 12 grams of carbohydrates. If you don’t like milk or are lactose intolerant, you can drink almond milk, rice milk or soy milk instead—but remember to get the low sugar varieties. Hot dogs. These grilled little favorites are still high in saturated fat and sodium—yes, that even includes turkey dogs! Try to avoid them or eat them only occasionally. Packaged lunch meats. These are also high in saturated fat and sodium. Check your deli for low sodium meats—or better yet use sliced meat that you’ve roasted at home to make your sandwiches. Also remember that sandwich toppings can be very unhealthy too (think high-fat mayonnaise). Instead add flavor to your sandwiches with mustard, veggies and/or Continue reading >>
10 Worst Foods For Your Blood Sugar
Certain foods can send your blood sugar level on a roller coaster, with insulin rushing to keep up. The good news is, while there are some surprises, most of these foods fall under the same category: processed food, such as white flour and sugar. "Refined flours and sugar cause huge spikes in insulin and get absorbed quickly, which causes problems," says Mark Hyman,… Continue reading >>
potatoes Vs Rice: Which Remains Starchy After Cooking?
Ms Peggy Tan, Dietitian at Tiong Bahru Community Health Centre breaks down the nutritional content of potatoes and rice. Potatoes and rice - which has higher glycaemic index and which remains starchy after cooking? Like white rice, potato is a complex carbohydrate that is a staple food in many parts of the world. It is enjoyed in a large variety of dishes and is a good source of energy. Similar to most types of white rice, potato, in general, has a high glycemic index, which means it is quickly broken down into glucose, and can cause blood sugar and insulin levels to rise, making you feel hungry soon after. Potato is also associated with an increased risk of type 2 diabetes. One difference between white rice and potatoes is that the starch in rice can be reduced by draining the water in which it is cooked, but potatoes remain starchy even after cooking. However, the practice of draining water from rice during the cooking process is not recommended as water soluble nutrients are drained and thrown out too. “White rice and potatoes are popular starchy foods with similar nutritional values and a similar number of calories per serve,” says Ms Peggy Tan, Dietitian, Tiong Bahru Community Health Centre. Nutrients in potatoes vs white rice Nutrients found in white rice: Carbohydrates Protein Fibre – much less than potatoes B vitamins and vitamin E in very small quantities Calcium, manganese, magnesium, selenium, phosphorous, and iron in very small quantities Low calorie – 200 calories in a cup of cooked rice Nutrients found in potatoes: Carbohydrates Protein Fibre – much more than rice, particularly if eaten with its skin B vitamins and vitamin C Magnesium, iron and potassium (high amounts, more than banana) Low calorie – 200 calories i Continue reading >>
Don't Drop The Potato
Don't Drop the Potato by Berkeley Wellness Many people fear that potatoes will make them fat or cause other health problems. Are potatoes really such villains? Are they any better or worse than bread, rice, or other starchy grains? A half-baked myth Potatoes have a bad reputation, in part, because they have a high glycemic index (GI), meaning that their carbohydrates are quickly broken down into sugar, causing blood sugar and insulin levels to rise rapidly. This, in turn, increases fat storage and the risk of obesity and diabetes—at least in theory. A few studies have implicated potatoes in weight gain and diabetes. For instance, a 2009 study published in the Journal of the American Dietetic Association found a link between potato consumption and waist circumference in women (but not men). Earlier data from the Nurses’ Health Study, published in the American Journal of Clinical Nutrition in 2006, linked potato intake and the risk of type 2 diabetes in obese women—especially when potatoes were eaten in place of whole grains. But there are plenty of caveats to consider before you drop the potato. For one, not all studies support the idea that high-GI diets—let alone potatoes, in particular—have such adverse effects. Several have found no relationship between high-GI diets and body fat or diabetes. In any case, the GI of potatoes and other foods depends on many factors, including how they’re cooked and what they’re eaten with. And not all varieties have such a high GI. Russet potatoes do, for example, but red potatoes rank moderately. Moreover, it’s hard to separate the effects of potatoes from those of other foods in a typical Western diet. That is, the undesirable associations seen in some studies could be due to the meat, refined grains, sugars and trans Continue reading >>
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Can Diabetics Eat Potatoes And Polished Rice?
Answered by: Dr Ambrish Mithal | Chairman, Division of Endocrinology and Diabetes, Medanta - The Medicity, Gurugram Q: Should diabetics strictly avoid potatoes and polished rice? Potatoes are not possible to avoid while making cutlets and puffs. Is it ok to mix small amount of coconut in cooking or else coconut should also be avoided? A:Some amount of potatoes and polished rice are quite fine for diabetics. Rice and potatoes are not banned. It is more important to avoid all fried food - eg. boiled potatoes are fine but not fried cutlets! Also, you could use coconut for cooking. Continue reading >>
Does White Rice Affect Diabetes?
Most people with diabetes keep an eye on their sugar intake, but starches from white rice, potatoes and even whole grains can also raise blood sugar levels. Getting just the right amount of carbohydrates in your diet is key to maintaining good blood sugar control to stay healthy with diabetes and prevent long-term complications. A cup of white rice contains around 53 grams of carbohydrates. By comparison, a slice of bread has around 15 grams of carbohydrates, which means that a cup of white rice is the equivalent of three and a half slices of bread. Brown rice has a similarly high carb content, with 46 grams per serving, or the equivalent of roughly three slices of bread. The amount of rice served with dishes like Asian stir-fries or as a side dish with Greek kebabs, for example, may be as much as 3 cups; this corresponds to a very large amount of carbs at once and can definitely affect your blood sugar. Glycemic Index Comparing the glycemic index of different carbohydrates can help you understand how quickly they can raise your blood sugar levels. Foods with a high glycemic index of 70 and above cause your blood sugar levels to peak within a short period of time, which is damaging for your blood vessels and nerves and can, over time, contribute to heart disease, kidney disease, blindness and stroke. Foods with a medium or low glycemic index, below 69 and below 55, respectively, are better options for diabetics. White rice typically has a glycemic index between 72 and 83, while the glycemic index of brown rice varies between 48 and 62. Best White Rice Choices If you enjoy the taste of white rice, white basmati and Moolgiri rice are better options for you because of their lower glycemic index rating, usually in the 50s. If you can't find these more exotic varieties, you Continue reading >>
13 Best And Worst Foods For People With Diabetes
How to choose food If you have diabetes, watching what you eat is one of the most important things you can do to stay healthy. "The basic goal of nutrition for people with diabetes is to avoid blood sugar spikes," says Gerald Bernstein, M.D., director of the diabetes management program at Friedman Diabetes Institute, Beth Israel Medical Center in New York. Candy and soda can be dangerous for diabetics because the body absorbs these simple sugars almost instantly. But all types of carbs need to be watched, and foods high in fat—particularly unhealthy fats—are problematic as well because people with diabetes are at very high risk of heart disease, says Sandy Andrews, RD, director of education for the William Sansum Diabetes Center in Santa Barbara, Calif. Worst: White rice The more white rice you eat, the greater your risk of type 2 diabetes, according to a 2012 review. In a study of more than 350,000 people, those who ate the most white rice were at greatest risk for type 2 diabetes, and the risk increased 11% for each additional daily serving of rice. "Basically anything highly processed, fried, and made with white flour should be avoided," says Andrews. White rice and pasta can cause blood sugar spikes similar to that of sugar. Have this instead: Brown rice or wild rice. These whole grains don't cause the same blood sugar spikes thanks to fiber, which helps slow the rush of glucose into the bloodstream, says Andrews. What's more, a Harvard School of Public Health study found that two or more weekly servings of brown rice was linked to a lower diabetes risk. Worst: Blended coffees Blended coffees that are laced with syrup, sugar, whipped cream, and other toppings can have as many calories and fat grams as a milkshake, making them a poor choice for those with diabete Continue reading >>