Brown Rice For Diabetes | Top 10

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There has been a worldwide spike in type 2 diabetes in the recent decades.
This has resulted in a parallel shift in diets. Earlier people’s diets had nutrition-
rich staple foods which were rich in nutrients and contained whole grains and
legumes in their meals. Now, the present generation has shifted to highly
refined carbohydrates, such as white rice and refined flours, which are present
in today’s processed meals. This shift has occurred due to less availability of
time on hands and also due to a increasing number of nuclear families and one
has to rely on one’s own cooking, so there is a resultant increase in demand of
processed foods or mostly unhealthy types of food.

One such dilemma is the use of white rice which has been a popular food
choice till now. But because of growing number of diabetic patients, there has
been a constant demand for healthier food options. So now, a group of
researchers at Harvard School of Public Health (HSPH) aims to give the
diabetics a shot at good health by changing the color of the world’s rice bowl
from white to more-nutritious brown.
How is brown rice healthier? Here is a breakup of nutrients that you will find in
one cup (202 grams) of cooked long grain brown rice. This quantity of brown
rice provides:

 Calories: 248 kcal

 Fat: 2 grams
 Carbs: 52 grams
 Fiber: 3 grams
 Protein: 6 grams
 Manganese: 86% of the Daily Value (DV)
 Thiamine (B1): 30% of the DV
 Niacin (B3): 32% of the DV
 Pantothenic acid (B5): 15% of the DV
 Pyridoxine (B6): 15% of the DV
 Copper: 23% of the DV
 Selenium: 21% of the DV
 Magnesium: 19% of the DV
 Phosphorus: 17% of the DV
 Zinc: 13% of the DV
Is it OK to have rice if you have diabetes? 
Rice is rich in carbohydrates and can have a high GI(glycemic index) score. If
you have diabetes, you may presume that you need to skip rice at 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 of rice in one serving or too frequently.

People with diabetes can include rice as part of a healthful diet, but they
should eat rice in moderation, and be mindful that 1 cup of rice contains 45 g
of carbs. Spread this intake of rice and other carbs evenly throughout the day.
Choose a variety of rice that is low in carbs and has a low GI score.

Is brown rice good for diabetes?

Brown rice is perfectly safe to eat in moderation if you have diabetes. While
it's high in carbs, its fiber, antioxidants, vitamins, and minerals may improve
blood sugar control, thereby helping manage diabetes. The numerous health
benefits that accompany consuming brown rice is whole grain essentially
because it is processed differently when compared to regular (white) rice.

With white rice, the process requires the hull (also known as husk), bran as
well as the germ to be removed. But with brown rice, only the husk is
removed, leaving the bran and germ to provide nutrition, protein, carb-rice
endosperm, and fiber to its consumers. Therefore brown rice is a rich source of
riboflavin, thiamine, iron, niacin, and calcium.

Experts say that brown rice is ideal for people diagnosed with diabetes as it
does a good job of stabilizing the blood sugar levels of diabetics.

What quantity of brown rice should a diabetic eat?

A study in around 200,000 adults linked eating at least 2 servings of brown rice
per week to a significantly reduced risk of type 2 diabetes. Furthermore,
swapping just 1/4 cup (50 grams) of white rice with brown was associated with
a 16% lower risk of this condition.

According to the Harvard study led by Qi Sun, replacing 50 grams of white rice
in your daily diet with 50 grams of brown rice gives you a 16% less risk of
developing Type 2 diabetes.

Are there any adverse effects of brown rice for diabetes? Is it safe? 

Brown rice contains more arsenic than most other grains, therefore the risk of
being inflicted with the conditions increases. Even small amounts of arsenic
can increase the risk of cancer, heart disease, and type 2 diabetes. We are not
talking toxic levels in one serving, but eating rice a few times, every day is not
a good idea. Excess arsenic in food is linked to an increased risk of heart
disease and some types of cancer.

What precautions does a diabetic need to take while brown rice is

used as medicine? 

Stay on the safe side and stick to food amounts. If you have Diabetes and when
brown rice is used as medicine, it might lower blood sugar. Watch for signs of
low blood sugar (hypoglycemia) and monitor your blood sugar. Otherwise you
do not need to worry about any side effects at all.

Is it good to have brown rice during surgery?

It is better if you avoid brown rice post surgery. It’s advisable not to have any
cereals in particular, especially if you are recovering from surgery. Whole
grains could cause constipation or any other digestive complications. Be it
white or brown rice or even whole wheat, it is better to give these foods a miss
after you have had surgery.

Eat simple foods instead, such as berries, nuts, lean meats, seafood, yogurt,
eggs, fruits, and vegetables. Whole grains contain a lot of fiber, which can help
you avoid (or treat) post-surgical constipation. Consider choosing oatmeal over
boxed breakfast cereal, for instance, and brown rice rather than white rice.

Does anything happen if you eat brown rice every day?

As I have mentioned previously, that there is higher Arsenic levels in brown rice
as compared to white rice, so if you have had a heart ailment or cancer in the
past, it is advisable to take it in moderation. In fact, it is better if you do not
have any kind of rice on a regular basis. Rotate your cereal intake, have
chapattis around three days a week and divide the rest of the days between
brown rice and white rice. There are other cereals like millets or other
varieties of rice like black or red rice.

Should a diabetic substitute white rice with brown rice?

Brown rice has an impressive nutritional profile. It’s a good source of fiber,
antioxidants, and several vitamins and minerals. Specifically, this whole grain
is high in flavonoids — plant compounds with potent antioxidant effects. Eating
flavonoid-rich foods is associated with a reduced risk of chronic illnesses,
including heart disease, cancer, and Alzheimer’s.

Growing evidence suggests that high fiber foods like brown rice are beneficial
for digestive health and may reduce your risk of chronic disease. They may also
boost fullness and aid weight loss. So ideally, diabetics should replace white
rice with brown rice but not wholly.

When is the ideal time to eat brown rice?

As per studies, lunch time is the best time to have rice. This is due to two
factors. Firstly, during daytime, our metabolism is faster and our body will
digest all heavy healthy foods.

Why diabetic people are inclined towards brown rice? 

Due to all the health benefits discussed above, diabetics all over the world are
inclined to consume brown rice. This change in preference should however, be
well researched because everybody responds differently to the same nutrients.
It is better to check with your doctor before you start using brown rice
regularly in your diet