According to the latest research, there is a link between consuming white rice with the risk of being overweight and type 2 diabetes. Therefore, you can try going on a diet without rice to reduce that risk. This type of diet does not mean you have to eliminate rice from the food menu completely. Come, see the following review, about a healthy diet without rice and how to practice it.
Before going on a diet without rice, you need to first understand how the link between white rice and the risk of developing type 2 diabetes. A study found that frequent consumption of white rice can increase the risk of suffering from type 2 diabetes. In another study, it was mentioned that this risk would increased by 10 percent in people who consume large portions of white rice every day. This link is found mainly in people in Asia who consume up to 3-4 servings of rice a day.
Type 2 diabetes itself is a chronic disease that impacts the way the body digests glucose as a source of energy. People with type 2 diabetes experience disorders in using insulin or do not produce enough insulin to keep blood sugar levels normal.
Maybe we often hear that people with type 2 diabetes are advised to go on a diet without rice. But please note, the meaning of a diet without rice does not mean completely eliminating rice from your menu, but replacing white rice with other carbohydrate sources, such as brown rice or brown rice.
Replacing White Rice with Whole Grains
How to diet without a healthy rice is to replace white rice with whole grains. This is considered because white rice can cause blood sugar to rise suddenly. While whole grains are types of foods that contain dissolved fiber. Because fiber takes more time to process, the sugar will be released slowly so that blood sugar levels become more stable.
Not only grains, white rice can be replaced with brown rice or brown rice. Although brown rice and white rice actually come from the same seeds, white rice is processed by grinding which removes the layers of rice bran and the seeds. While in brown rice, the bran layer is still present so that it can make it feel harder after cooking, but more nutritious.
This refining process causes white rice to have a higher glycemic index than brown rice. The glycemic index shows how quickly certain foods increase glucose levels in the blood.
This is why consumption of white rice more quickly triggers an increase in blood sugar levels after eating. This processing also results in the loss of a number of vitamins, minerals, magnesium, and fiber which can reduce the risk of diabetes.
Complementing the No-Rice Diet
In addition to replacing white rice with whole grains, a diet without rice must also be supported by a healthy diet. Type 2 diabetes is closely related to being overweight, so it is very important to maintain your overall diet. Plus, consuming too much white rice and other carbohydrate sources that have a high glycemic index, such as white bread or white potatoes, not only increases the risk of developing diabetes, but also other diseases, such as heart disease and stroke.
In addition to a diet without rice, complete your daily menu with the following food sources:
- Nuts.
- Food sources of vitamin C, such as tomatoes, strawberries, and consuming enough vitamin C are thought to reduce fasting blood sugar levels and inflammatory reactions.
- Fish that contain omega-3 fatty acids, like salmon.
- Green vegetables, because they are rich in nutrients and antioxidants but low in calories and carbohydrates.
To keep blood sugar levels stable, you are also advised to limit consumption of processed foods, such as cakes or packaged snacks. In addition to adopting a healthy diet, regular exercise and avoiding bad habits, such as smoking and consuming alcohol, can reduce the risk of developing type 2 diabetes.
In addition to the effects of an unhealthy lifestyle, someone who has family members with diabetes is more at risk of developing diabetes. Therefore, people with a family history of diabetes are expected to adopt a healthier lifestyle, including maintaining their diet.
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