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 >>
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 >>
Study: Does Eating White Rice Raise Your Risk Of Diabetes?
When it comes to your risk of diabetes, a new study by Harvard researchers suggests that eating less white rice could make a difference. Each additional daily serving of white rice, a staple of Asian diets, may increase the risk of Type 2 diabetes by 10%, according to the study, which analyzed the results of four previous studies involving 352,384 participants from four countries: China, Japan, U.S. and Australia. Those who ate the highest amounts of white rice had a 27% higher risk of diabetes than those who ate the least, and the risk was most pronounced in Asian people. The studies followed people for anywhere from 4 to 22 years, tracking their food intake. All the participants were diabetes-free at the beginning of the study. MORE: Five Ways to Avoid Diabetes — Without Medications Why white rice may impact diabetes risk isn’t clear, but it may have to do with the food’s high score on the glycemic index (GI) — a measurement of how foods affect blood sugar levels — meaning that it can cause spikes in blood sugar. High GI ranking foods have previously been associated with increased risk of diabetes. “White rice also lacks nutrients like fiber and magnesium,” says study author Qi Sun, a professor of medicine at the Harvard School of Public Health in Boston. “People with high white rice consumption lack these beneficial nutrients and Asian populations consume a lot of white rice. If you consume brown rice instead, you will get these nutrients. There are alternatives.” But before you swear off white rice for good, the study authors and other nutrition experts caution that it’s not the only culprit in diabetes risk. Rather, a general decrease in physical activity and increase in food consumption may be responsible for the rise in obesity and insulin res Continue reading >>
Basmati Rice As A Diabetic Food
The prevalence of diabetes is on the rise and it now affects 7.8 percent of the U.S. population, as of 2007 according to the American Diabetes Association. In order to prevent long-term complications associated with uncontrolled diabetes, diabetics need to adapt their lifestyle, and sometimes rely on extra help from medications or insulin, to achieve good glycemic control, defined by blood sugar levels ranging between 70 and 130 mg/dL before meals and below 180 mg/dL two hours after eating. Video of the Day Carbohydrate is the key nutrient to control with diabetes as it is the one that influence blood sugar levels the most. After the digestion process, carbohydrates are converted into glucose, or sugar, molecules, which then make their way into the bloodstream elevating blood sugar levels at the same time. Because insulin is either present in insufficient quantities or is simply ineffective with diabetes, an excessive carbohydrate intake leads to blood glucose levels above target. For this reason, the American Diabetes Association recommends aiming for a carbohydrate intake ranging between 45 and 60 g at each meal. Basmati Rice Nutrition Facts Basmati rice belongs to the group of carbohydrate-containing foods that need to be limited with diabetes. As a general rule of thumb, all rices, whether brown or white, contains a similar amount of carbohydrates averaging about 15 g per 1/3-cup serving. More precisely, 3/4 cup cooked Basmati rice provides 150 calories, 0 g fat, 3 g protein, 35 g carbohydrate and 0 g fiber, while the same serving of cooked brown Basmati rice contains about 162 calories, 1.5 g fat, 3.8 g protein, 33.8 g carbohydrate and 3 g fiber. Basmati Rice Glycemic Index In addition to considering the amount of carbohydrate you include in your diabetic meal plan 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 >>
Brown Rice Instead Of White May Lower Diabetes Risk
(Health.com) -- The next time you order Chinese food or need a side dish to serve with dinner, you're better off choosing brown rice instead of white. Eating more brown rice and cutting back on white rice may reduce your risk of diabetes, a new study reports. "People at risk of diabetes should pay attention to carbohydrates in their diet and replace refined carbohydrates with whole grains," says the lead author of the study, Dr. Qi Sun, M.D., a nutrition researcher at the Harvard School of Public Health, in Boston, Massachusetts. If you eat a little more than two servings of white rice (about 12 ounces) per week, switching to brown rice will lower your risk of developing type 2 diabetes by 16 percent, Sun and his colleagues estimate. And if you replace those servings of white rice with whole grains in general, they estimate, your diabetes risk will decline even further, by 36 percent. White rice is produced by removing the husk-like outer layers of brown rice. Those discarded layers contain nutrients (such as magnesium and insoluble fiber) that have been shown to guard against diabetes, which may in part explain the study's findings, Sun says. White rice may also contribute to diabetes risk because it causes blood-sugar levels to rise more rapidly than brown rice does. (This is known as having a higher glycemic index.) Type 2 diabetes occurs when your body loses its sensitivity to insulin, a hormone that helps convert blood sugar (glucose) into energy. The result is that blood sugar, which is toxic at high levels, can creep into the danger zone. Eating lots of foods with a high glycemic index-- such as refined carbohydrates-- has been linked to diabetes risk in the past. "White rice is digested much faster and converted into sugar in your blood much quicker, so your bod Continue reading >>
Diabetic Rice Recipes
Just because you have diabetes doesn’t mean you need to cut rice out of your diet. Instead of starchy white rice, opt for a whole grain rice such as brown rice, which is rich in vitamin B and antioxidants. Our diabetes-friendly rice recipes can help you maintain a healthy eating plan that tastes great, too. Just because you have diabetes doesn’t mean you need to cut rice out of your diet. Instead of starchy white rice, opt for a whole grain rice such as brown rice, which is rich in vitamin B and antioxidants. Our diabetes-friendly rice recipes can help you maintain a healthy eating plan that tastes great, too. Just because you have diabetes doesn’t mean you need to cut rice out of your diet. Instead of starchy white rice, opt for a whole grain rice such as brown rice, which is rich in vitamin B and antioxidants. Our diabetes-friendly rice recipes can help you maintain a healthy eating plan that tastes great, too. Just because you have diabetes doesn’t mean you need to cut rice out of your diet. Instead of starchy white rice, opt for a whole grain rice such as brown rice, which is rich in vitamin B and antioxidants. Our diabetes-friendly rice recipes can help you maintain a healthy eating plan that tastes great, too. Continue reading >>
Diabetic Low Carb Rice Alternatives
We have become so used to eating things on top of something, wouldn't you agree? Things like pasta, rice, noodles and breads have become our staple foods – mainly because they are a cheaper source of food to produce on a large scale. And they tend to store for longer periods than fresh produce. So when it comes to rice, what can we do? An Inside Look At Rice Nutrition As you can see, rice is quite high in carbs for just a small amount (1/2 cup). Many people often consume way more than 1/2 cup at one sitting. And if you remember, carbs are the main nutrient that affects blood sugar and A1C levels – so you definitely want to limit your intake if not cut out rice altogether, which is often recommended. So if you were to cut rice out, what rice alternatives can you use? Let's explore a few ideas now. Diabetic Low Carb Rice Alternatives There are a few rice alternatives you can try. Cauliflower rice Konjac rice Cabbage chunk rice Other alternatives Cauliflower Rice Using cauliflower as rice may sound like a really strange idea but it really works. I remember the first time I served it up to my partner and he was pleasantly surprised it how good it was. If I can get stuff past him I know we're onto a winner! When you grind cauliflower up and cook it, it has a similar texture to rice and the flavor absorbs other saucy things that you might eat with it. Take this Chicken Massaman Curry as an example. It's served with cauliflower rice instead of standard rice. Served with cauliflower rice this meal is 13 g net carbs. Served with 1/2 cup brown rice it would be around 30 g carbs. Cauliflower rice is not exactly like rice, so it is something that you need to get used to – but when it comes to what we eat, that's like anything we want to change. Konjac Rice Image As we suggest Continue reading >>
White Rice Linked To Diabetes Risk
Study: Eating White Rice Regularly Raises Diabetes Risk March 15, 2012 -- Eating white rice regularly, as is commonly done in many Asian countries, may increase risk for developing type 2 diabetes , a new study shows. Researchers looked at data from four studies: two in Asian countries (China and Japan) and two in Western countries (the U.S. and Australia). All participants were diabetes -free when the studies began. On average, people from Asian countries ate about four servings of white rice daily. Individuals in Western countries, however, ate less than five servings a week. The study found that the more servings of white rice a person eats per day, the greater their risk for developing type 2 diabetes , the form of diabetes most closely linked to obesity . According to the new study, diabetes risk rises by about 10% with each increased serving per day of white rice. The new findings appear in the journal BMJ. The study was not designed to show how white rice may increase the risk for diabetes, but researcher Qi Sun, MD, has some theories on the matter. White rice ranks high on the glycemic index , which means it can cause a sudden spike in blood sugar levels . White rice is also low in fiber that can help lower the risk for developing diabetes, Sun says. He is an instructor in medicine at the Harvard School of Public Health in Boston. Its not just white rice, either. Other white, starchy carbohydrates, such as white bread, white pasta, and white potatoes, will likely have the same effect if eaten often enough, he says. Sun suggests choosing whole grains instead of white carbs. This is not to say that a person can never eat white rice. It is all about moderation: Eating white rice one to two times per week is fine. Spyros Mezitis, MD, agrees that all white starchy f Continue reading >>
Basmati Rice And Diabetes By Dr Sarah Schenker
Basmati rice, particularly wholegrain Basmati rice can and should be a regular addition to the diets of people who suffer from Type 2 diabetes. Basmati rice is a naturally low to medium energy food but as with all carbohydrate foods, it’s the portion size that is important: an average serving of boiled rice is 150-180g providing 207-248 calories; a small serving (100g) provides approximately 138 calories. By contrast a typical takeaway portion of fried rice is 300g providing 558 calories, so it’s important not to assume all rice types are the same. Wholegrain Basmati rice has the lowest GI (glycaemic index) of all rice types, which means once digested it releases its energy slowly keeping blood sugar levels more stable, which is a crucial part of diabetes management. On the other hand, sticky and risotto type rices have much higher GIs, so less suitable in a diabetic diet. The varying GIs of rice depends on the type of carbohydrate present in the grains. Basmati rice has the greatest amount of a type known as amylose which does not gelatinize during cooking and results in fluffy, separate grains. Whereas grains with more amylopectin burst on cooking resulting in sticky rice that can be eaten with chopsticks. The more intact the structure of a grain of rice the lower the GI because once consumed the particle size maintains intact for longer, slowing the digestive process. The higher quality brands of rice like Tilda have the technology to reject broken grains from their products, further guaranteeing the low GI of the rice. Steaming rice helps to better maintain the structure of the grain compared with boiled rice so generally steamed rice has a lower GI than boiled. Wholegrain Basmati rice is also a source of fibre which is important for gut health and improves bowe Continue reading >>
Can I Eat Rice If I Have Diabetes?
Diet plays an important role in staying healthy, especially for people with diabetes. Many people wonder whether high-carbohydrate foods such as rice are healthy to eat. This article will explain how to count carbohydrates, how to incorporate rice into the diet, and what the healthy alternatives to rice are. Diabetes basics Diabetes mellitus is a group of diseases where the body does not adequately produce insulin, use insulin properly, or both. Insulin plays a crucial role in allowing blood sugar to enter the cells and be used for energy. There are two main types: type 1 and type 2 diabetes. People with diabetes have abnormally high levels of blood sugar. This can damage many organs in the body if left untreated. The National Institute of Diabetes and Digestive and Kidney Diseases recommend the following steps to manage diabetes: making healthy choices in eating engaging in regular physical activity or exercise taking medications, if required A nutritious diet is important in keeping blood sugar levels at a healthy level. The healthy range is 80 to 130 milligrams per deciliter mg/dL before meals or below 180 mg/dL after meals, according to the American Diabetes Association. People with type 1 diabetes require insulin. Various insulin delivery systems and protocols are used to manage blood sugar levels both between and at meal times. People with type 2 diabetes often manage their condition with diet and exercise, and with medications as needed to keep their blood sugar levels within the target range. These medications vary in how they work. People with diabetes will have different treatment plans, and they will respond to food, exercise, and medication differently. It is important that people consult with a doctor to get personalized recommendations on target blood suga 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 >>
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 >>
Type 2 Diabetes Diet: The Best Foods To Prevent Or Manage The Disease
Healthy eating is one of the best ways to manage type 2 diabetes. This type of diabetes is strongly linked to excess weight, so calorie reduction and the right kind of diabetes diet can go a long way toward an improvement in overall health. Among the most important components of good nutrition when you have type 2 diabetes are meals with the right mix of carbohydrates, proteins, and fats to keep your blood sugar as normal as possible throughout the day. With these basic building blocks in place, make sure to seek out particular foods and beverages that can give you an extra edge in managing type 2 diabetes, says Beth Reardon, RD, an integrative nutritionist in private practice in Boston and a senior nutrition adviser for Caring.com. Here are some foods to reach for to help you manage your diabetes better. Eat Brown Rice and Other Fiber-Rich Foods White rice has long been known to have a negative effect on blood sugar. Like most "white" foods, it causes blood sugar spikes. A moderate amount of healthy whole grains, such as brown rice, and other fiber-rich foods instead of processed grains may reduce the risk of complications like diabetic neuropathy, which is nerve damage resulting from high blood sugar. Brown rice is packed with fiber, an important component for diabetes management. “Because fiber is not digested by the body, it does not affect blood sugar levels,” Reardon says. “This helps keep blood sugar levels steady and may prevent glucose spikes.” Another way to add fiber to your diet is with beans and other legumes. Research published in April 2012 in Nutrition Journal showed that beans and rice eaten together do not cause as drastic a blood sugar spike as rice alone. Also, a study published in October 2016 in the Journal of the Science of Food and Agricu Continue reading >>
The Diabetic's Guide To Eating Rice
Replace white rice with brown If White Rice were to be a contestant on “Let’s Get These Blood Sugars Soaring” it would receive a standing ovation. It has a high score on the Glycemic Index - a list that grades foods according to how much they screw up your blood sugar. It’s naturally good at helping people develop diabetes. Each additional servings of white rice a week increases your chance of developing diabetes by 10%. That’s eating more than 4 servings a week, and it’s no laughing matter, considering how common white rice is. Fried rice at the chinese restaurant? White. Favorite cajun dirty rice at the family reunion? White. Mexican rice at your aunt’s house? White. Rice and veggies steamer bag in the frozen food isle? Yup, white again. Not to mention the plethora of rice pastas and gluten free breads that rely on this cheap, processed and refined grain. Brown rice is actually white rice that has not be stripped of its nutrients and refined. Two of those nutrients are fiber and magnesium - both of which have been shown to regulate blood sugar. Studies have shown that replacing white rice with brown rice even helps reduce the likelihood of developing diabetes. Eat less rice overall for best blood sugar control Replacing all white rice with brown rice is a good idea - reduces diabetes risk by 16%. Eating less rice overall is best - replacing rice with other grains reduces diabetes risk by 36%. Did you know a serving of rice is ½ cup? Here are some ways to make that half cup be enough. Instead of filling your plate with brown rice and sprinkling in some veggies, eat a plateful of veggies sprinkled with ½ cup of brown rice. Want even better control? Adapt a habit from our south of the border friends and serve beans whenever you eat brown rice. And since 5 Continue reading >>