Are you wondering if basmati rice is a good choice for diabetics?
Rice is a staple of many diets around the world, and it is available in many different varieties, such as white and brown sticky rice, black rice, and fried rice. Rice also contains many carbohydrates, so many people with diabetes are warned to limit their rice consumption.
However, rice also has a higher fiber content than other white or brown rice types, and basmati rice has recently become popular among those looking to enjoy rice without high levels of carbohydrates.
Every cup of steaming basmati rice brings with it the possibility of controlling blood sugar levels and helping to manage diabetes. This article will explore the trends in basmati rice and why brown basmati rice may be a better choice for diabetes management.
We will also discuss the white and brown rice types, the glycemic index (GI) of basmati rice, and how to cook basmati rice for the best health benefits.
Our lifestyles can affect us in many ways, both obvious and inconspicuous ways. Focusing on your food choices should be your priority. For people with diabetes, this becomes a necessity.
Rice is undoubtedly a staple diet throughout the globe, especially in India. The aroma, texture, and taste of long-grain basmati rice never satisfy its consumers. The distinctive flavor and taste of this are popular all over the world. In this blog, let us discuss if basmati rice is a better option for diabetics.
Understanding Diabetes: What Happens in Diabetes?
Our body requires constant energy to run all the physiological and biological processes. The requirements of energy are fulfilled by the food we consume.
The consumed food is converted to glucose (sugar). Glucose is then released into the bloodstream. Insulin, a hormone, plays a pivotal role in controlling the sugar levels in the bloodstream.
The sugar enters the body cells and is monitored and controlled. This is accomplished by insulin, a hormone released by the pancreas. The sugar in cells is used to obtain energy.
Insulin has two roles in the human body: allowing sugar to enter the cells and storing blood sugar in the liver. The pathology of diabetes includes inadequate insulin production or no response to the produced insulin.
In medical terms, there are two types of diabetes: Type 1 diabetes and Type 2 diabetes.
In type 1 diabetes, the body cells fail to produce insulin, resulting in a deficiency of insulin. The cause of this type is believed to be an autoimmune response. As a result, the body cells (called beta cells) are destroyed, which produces insulin.
In type 2 diabetes, also called insulin resistance, the body produces insulin but fails to use it functionally. Most cases (about 90% to 95%) of people suffering from are patients with type 2 diabetes.
What is Glycemic Index? Its importance in diabetes
The food choices for diabetics are extremely crucial. Let us discuss if basmati rice for diabetes management is justifiable or not. GI value represents how food containing carbohydrates acts on blood sugar levels.
The glycemic index can be useful in controlling type 2 diabetes complications by controlling the sugar levels in the blood. Low-GI foods are safer to consume by people with type 2 diabetes.
Although, GI values can help list the diets of people with type 2 diabetes, sometimes it can mislead as well. Foods with low GI can also be unhealthy, while foods with high GI can be healthy.
Hence, you must take other factors into account. The key point is to lower the intake of carbohydrates. Add healthy fat, sugar, salt, vegetables, and fruits to your diet. Glycemic load is another consideration that can help in creating your diet plans.
Basmati Rice for Diabetes
Cultivated predominantly in India and Pakistan, Basmati rice is filled with exquisite delicacy and aroma. Basmati rice comes in two varieties: White and brown basmati rice.
Among other rice varieties, basmati rice is one of the best choices of rice for diabetics. Basmati rice has a lower glycemic index, which ascertains its addition to a diabetic diet in a controlled portion.
In controlled amounts, Basmati rice is consumed in regular portions. The GI (glycemic index) values for different basmati rice varieties fall between 50-58, which is safer to consume.
If we compare different varieties of brown rice, brown basmati rice is preferable for diabetics compared to white rice. Generally, brown varieties of rice are preferred.
The reason can be conferred to its unprocessed form. The processing of basmati rice involves the removal of the nutritional layers of rice (germ and bran).
Parboiled basmati rice also is a good bet for diabetics. Basmati rice processing involves soaking, steaming, and drying the husk present in the rice grains.
Parboiling of whole-grain basmati rice is considered safe for diabetics. Out of different varieties of basmati rice, parboiled rice becomes the safest option because parboiled Basmati rice has the lowest GI value.
Health Benefits of Basmati Rice
Among many varieties of rice, Basmati rice is one variety that is good for people with diabetes. Every cup of basmati rice contains 210 calories, 4 grams of protein, and 0.5 grams of fat.
Basmati rice provides a considerable amount of fiber. Fiber intake can be effective for constipation and other digestive troubles and reduce the risk of type 2 diabetes.
Basmati rice is also rich in certain vitamins (Vitamin E, B1, B6). Brown basmati rice contains a lower amount of saturated fat; hence it helps in maintaining heart health.
Basmati rice has a lot of health benefits other than the management of diabetes.
How to Prepare Basmati Rice for Diabetics?
Basmati rice can be found in any grocery store. To prepare it for a diabetic diet, properly rinse the required amount of basmati rice. In a pan, take water (three times the quantity of rice) and bring a boil.
Add rice to boiling water and let the rice simmer. Allow it to cook on a medium flame for 5 to 6 minutes. On boiling, a thick, creamy, and lathered substance (starch) will be observed floating on the top.
Let the rice cook for another few minutes till the water quantity is reduced and the rice floats on the water’s surface. Check if the rice is properly cooked and strain the excess water.
Pair your meal with vegetables (low carbs) and lean proteins to make it a balanced and healthy meal. Some of the protein sources you can add are pulses, shrimp, fish, tofu, or prawns.
Over-consumption: How Much Rice is Good for Diabetics?
If you or someone close to you is living with diabetes, you understand the importance of a diabetes diet. As we claim, people with diabetes can eat basmati rice. But the concern here is the amount of rice you consume.
People who have diabetes must monitor the portion size of rice consumption. Consumption of rice (different varieties) in uncontrolled amounts can aggravate diabetic health by causing increased blood sugar levels.
Portion control is a crucial part of diabetes management. A diabetic should not consume more than 150 grams (one cup) of cooked basmati rice. Consumption of it should be accompanied by regular exercise as rice is a good source of carbohydrates.
Consumption of basmati rice is preferable at your lunch. This is because it can enhance energy levels. If diabetics eat basmati at night, the portion size should be small (75 grams) because digestion is delayed. After all, it is rich in fiber and results in disturbed sleep.
Best Varieties of Rice for Diabetics
Basmati rice is a good option when consumed in moderation. But when considering other kinds of rice varieties may have adverse effects. Let us talk about short-grain white rice, for instance.
If you eat rice of this variety, you should check its GI value. White rice has a high GI value, which is unsafe (70 and higher). Out of many types of rice, the best rice varieties are Brown or wild rice and Basmati rice.
Conclusion
Regarding diabetes and rice, it is important to consider the rice you consume.
Basmati rice is one of the best types of rice for diabetics due to its lower glycemic index than other white and brown rice types. Basmati rice tends to be a bit lower in calories than other types of rice and has a GI of about 50-58.
Every cup of steamed basmati rice contains fewer carbohydrates than other types of white rice. Overall, basmati rice is a great choice for diabetics to consume.
The combination of its low GI and lower carbohydrate content makes it an excellent choice for those with diabetes.
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FAQs | Is Basmati Rice Good for Diabetics?
Does Basmati rice raise blood sugar?
Basmati rice, whether in white or brown variety, has a lower glycemic index (GI) compared to other types of rice like sticky, fried or black rice. This means it is less likely to cause a rapid increase in blood sugar levels. A cup of steaming basmati rice is readily available and contains more essential vitamins and minerals than other rice varieties with a higher GI.
What type of rice is best for diabetics?
Whole grain rice, like brown basmati, which has a higher fiber content and a lower GI, is recommended for diabetics. Whole grain rice, specifically brown basmati, is considered the best type for diabetics due to its lower glycemic index (GI) compared to white or sticky varieties. Brown basmati rice also contains more fiber, essential vitamins, and minerals than other rice types with a higher GI. Every cup of steaming brown basmati rice helps regulate blood sugar levels and can be enjoyed as part of a balanced diet for diabetics.
Which is better rice for diabetics jasmine or basmati?
Brown basmati is considered a better option for diabetics due to its lower GI and higher fiber content compared to white jasmine rice. For diabetics, brown basmati rice is better than jasmine rice due to its lower glycemic index (GI) and higher fiber and nutrient content. Every cup of steaming brown basmati rice helps regulate blood sugar levels and can be enjoyed as a balanced diet. Compared to other rice varieties like sticky or white rice, brown basmati rice may have a lower GI and contain more essential vitamins and minerals, making it a healthier option for diabetics.
Can diabetics eat Basmati rice daily?
Diabetics can consume basmati rice daily, but it’s important to monitor portion size and consider the overall balance of their diet. Yes, diabetics can eat brown basmati rice daily as part of a balanced diet. However, it is important to limit the portion size to 1 cup and consume other low-GI foods in combination with the rice. Every cup of steaming brown basmati rice helps regulate blood sugar levels, and its lower GI compared to white or sticky varieties and higher fiber and nutrient content make it a healthier option for diabetics. Compared to other rice types like fried rice or black rice, brown basmati rice may have a lower GI and contain more essential vitamins and minerals, making it a better choice for daily consumption.
Why Whole Grain Basmati Rice Is The Best For Diabetes?
Whole grain Basmati rice is a good option for diabetics as it has a lower GI and more fiber than white varieties. Rice, like brown basmati, also has more essential vitamins and minerals. Consuming a cup of steaming whole-grain basmati rice helps regulate blood sugar levels and is less GI than fried or sticky rice.
Sources
- Basmati Rice: Health Benefits, Nutrients per Serving, Preparation Information and More
- 100% Correct Facts: Is Basmati Rice Good For Diabetics?
- Basmati Rice & Diabetes by Dr Sarah Schenker | Tilda
- Basmati Rice As a Diabetic Food | livestrong
- What Kinds of Rice Are Best for Diabetics? | Bottom Line Inc
