Sunita Ahuja spoke about her dietary habits not way back, particularly her love for rice. “I eat half a roti. I feed half a roti to my canine. I eat a bit rice as a result of we, as Nepalese, like our rice. I’ve diabetes, so I eat a unique type of rice. That’s my diabetic rice, which I eat. ‘Itna (gesturing a small portion) bhi khaalo kuch downside nahi hota‘ (You possibly can eat a portion of it. It doesn’t trigger spikes),” she stated.
Taking a cue from her revelation to Curly Tales, we determined to ask specialists what this rice is all about.
Lately, the time period ‘diabetic rice’ has gained reputation, usually marketed as a more healthy different for folks with diabetes. “There’s no particular rice known as ‘diabetic rice’, however folks usually use this time period for rice varieties which are higher for blood sugar management. These embrace brown rice, purple rice, and a few long-grain varieties. Lengthy-grain white rice, for instance, has a medium glycemic index (GI) of about 56–69, which implies it raises blood sugar extra slowly than short-grain white rice (which has a better GI), however nonetheless quicker than brown or purple rice,” stated Kanikka Malhotra, guide dietician and authorized diabetes educator.
However what precisely is ‘diabetic rice’?
‘Diabetic rice’ will not be a particular botanical number of rice; it’s a advertising time period used to explain rice with a low glycemic index (GI) or that has been processed in a approach that reduces its carbohydrate content material. These rice varieties are promoted for his or her capability to trigger a slower rise in blood glucose ranges in comparison with common white rice,” stated Dr Rajeshwari Panda, head of the dietetics division, Medicover Hospital, Kharghar, Navi Mumbai.
Frequent varieties of rice labeled or used as ‘diabetic rice’ embrace:
Black rice
Pink rice
Brown rice
Parboiled rice
Low GI basmati rice
Millet-based rice options (like foxtail or barnyard millet)
Processed low-carb rice (e.g., cauliflower rice, shirataki rice, or konjac-based rice)
These are increased in fibre and vitamins, serving to to manage blood sugar ranges successfully in comparison with common white rice, stated Dr Manish Pendse, senior guide doctor and diabetologist, Medicover Hospitals, Kharghar, Navi Mumbai.
Dietary composition
The rice varieties “marketed for diabetic use” sometimes have:
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Decrease obtainable carbohydrates (or slower-digesting carbs)
Larger dietary fibre
Extra intact bran and germ layers (in unpolished or whole-grain varieties)
Extra antioxidants (particularly in coloured rice like black or purple)
Decrease glycemic index
For instance:
White rice: GI of 70–89 (excessive)
Brown rice: GI of fifty–60 (reasonable)
Pink rice: GI round 55 (reasonable)
Parboiled rice: GI 38–50 (low to reasonable)
Millets: GI round 40–55 (low to reasonable)
How does it assist in sugar management?
The glycemic index (GI) measures how rapidly carbohydrates in meals elevate blood sugar ranges. “Decrease GI meals trigger a slower and extra secure rise, which helps forestall blood sugar spikes and helps insulin sensitivity,” stated Dr Panda.
Diabetic rice helps in?
*Lowering post-meal blood glucose spikes
*Growing satiety, serving to with portion management
*Bettering long-term blood sugar management when integrated right into a balanced weight loss program
*In comparison with white rice, which is refined and quickly absorbed, complete grain or decrease GI rice helps modulate glucose response.
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Nevertheless, Dr Panda famous that some variations of “diabetic rice” could have even decrease carbohydrate content material (like konjac-based rice or cauliflower rice), making them extra appropriate for superior levels of diabetes or carbohydrate intolerance.
Do you wish to have rice? (Photograph: Freepik)
How a lot is an excessive amount of?
Specialists agree that even the healthiest rice can spike blood sugar if eaten excessively. “Portion management is essential,” stated Dr Panda.
Based on Dr Panda, 1/2 to three/4 cup cooked rice per meal (approx. 100–150 grams) is an inexpensive portion for most individuals with diabetes.
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*At all times mix with non-starchy greens, protein, and wholesome fat to cut back the glycemic impression
*Keep away from pairing with different high-GI meals (like sugary sauces or sweetened drinks)
One small bowl of lunch or dinner is really useful for the affected person after the physician’s recommendation, stated Dr Pendse.
Whereas there’s no magic rice that “cures diabetes”, incorporating low-GI, high-fibre rice varieties in managed parts can considerably enhance blood sugar administration. “As a dietitian, I advocate personalising rice consumption based mostly on a affected person’s blood sugar response, general weight loss program, and way of life. At all times do not forget that the way in which rice is cooked, the portion measurement, and the general meal composition matter extra than simply the kind of rice,” stated Dr Panda.
DISCLAIMER: This text relies on data from the general public area and/or the specialists we spoke to. At all times seek the advice of your well being practitioner earlier than beginning any routine.