Diabetics eating brown rice need to pay attention to this to stabilize blood sugar

Is brown rice good for diabetics?

Brown rice has a glycemic index (GI) of 68, which is average. Brown rice contains components such as: bran rich in fiber, germ rich in vitamins and endosperm containing starch. Brown rice is richer in fiber, vitamins and minerals than white rice.

According to the nutritional analysis of brown rice, when cooked, a bowl of rice provides: Zinc (13%), copper (24%), manganese (86%), selenium (21%); vitamin B1 (30%), vitamin B2 (11%), vitamin B3 (35%), vitamin B5 (15%), vitamin B6 (15%).

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According to endocrinologists and diabetes experts, because it has more insoluble fiber than white rice, brown rice has a low glycemic index, is absorbed more slowly and is less likely to cause spikes in blood sugar levels.

The high vitamin B content in brown rice is essential for red blood cell production and helps convert food into energy, providing enough for the body without causing weight gain.

In addition to being rich in fiber, vitamins and minerals, brown rice is also rich in phenols and flavonoids, antioxidants that interact with and neutralize harmful free radicals in the body. Scientific studies show that antioxidants in brown rice can also help protect against heart disease and diabetes.

How much brown rice is enough for diabetics?

Brown rice is a suitable food for diabetics, but that does not mean that they can eat it freely. This type of rice has a high carb content. If you eat too much brown rice, it means that the amount of carbs in the body increases and blood sugar also increases. Therefore, diabetics need to pay attention to the portion of brown rice that needs to be added to each meal.

It is difficult to give an exact number of servings of brown rice per day for all patients. Therefore, patients need to understand their health condition, the optimal carb intake for blood sugar control, and how the body reacts to carbs.

In addition, diabetics need to understand that brown rice is very good but it is only part of the daily diet. You should not overuse it and need to supplement with many other foods such as foods containing protein, low-carb vegetables, foods containing healthy fats, etc. Eating a variety of foods will help the body get enough nutrients.

In addition, patients also need to pay attention to eating more whole foods, limit eating refined and processed foods to avoid increased blood sugar, affecting health.

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4 notes to help diabetics eat brown rice for the best results

To make the most of brown rice's benefits, nutritionists recommend:

Eat in moderation

Although brown rice contains a lot of fiber and essential minerals that are good for health, it still contains starch, so you need to eat it in moderation to ensure that your blood sugar is within a safe range. You should divide your brown rice meals into many small meals to avoid abnormal increases in blood sugar.

Eat slowly, chew thoroughly

Because brown rice is harder and has more fiber than white rice. This also helps you feel full longer, reducing cravings.

Persistently use brown rice

Because brown rice is harder and drier than white rice, you will not be used to it at first and find it difficult to eat. So you need to be persistent and patient to see the obvious effects of this food.

Measure blood sugar regularly

After each meal, you should make a habit of measuring your blood sugar to know your current sugar level, helping to adjust your food intake in the next meals, helping to better control your blood sugar.

Note: Brown rice should be cooked in moderate amounts of water to avoid increasing the GI of the rice. Cooking brown rice until it is just done, not overcooked, will help the rice retain the optimal amount of vitamins and other nutrients in the rice.

Source: https://giadinh.suckhoedoisong.vn/nguoi-benh-tieu-duong-an-gao-lut-can-luu-y-dieu-nay-de-on-dinh-duong-huyet-17224052915244127.htm