World Diabetes Day 2021: Why is brown rice a better choice than white rice if you are a diabetic?

World Diabetes Day 2021: It is never too late to switch to a healthy diet. And, it is also important to adapt and change your eating habits to deal with the demands of our body and health condition. Among the diseases affecting a large population today, diabetes is one of the most prominent and serious diseases, which needs constant monitoring and regulation. In fact, World Diabetes Day, which is observed on 14 November every year, was held to spread awareness about the condition and its many effects on a person’s overall health and well-being. Along with medication, it is also necessary for a person suffering from diabetes to change his diet according to his health condition. And an effective change could be switching to brown rice.

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Brown rice is a rich source of fiber.

The benefits of brown rice are well documented and experts attest to the benefits it can provide to the human body when consumed in the right way in specified amounts. Brown rice is a preferred alternative to white rice for people who are trying to control their diabetes levels and this is largely due to the fact that brown rice has a lower glycemic index than white rice. .

But what is the Glycemic Index (GI)? GI is a parameter that measures the effect of a food on blood sugar levels and how much it raises this level. A high GI food is one that raises blood sugar levels more, whereas those with a medium or low GI do not change blood sugar markedly.


Brown rice has a low GI.

So how does brown rice compare to white rice? According to Harvard Health Publishing, steamed brown rice has a score of 68. This makes it a medium GI food. On the other hand, white rice has a GI of 73 which makes it a high GI food.

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Similarly, unlike white rice, brown rice is also high in fiber, which makes it a better option for diabetic patients. Bangalore-based nutritionist Dr. Anju Sood said, “Brown rice is a food with a low glycemic index. This suggests that post-digestion sugar release from brown rice will not be high. If the sugars are released slowly, then They’ll be absorbed and better eliminated without a sudden increase in your blood sugar level.” She explained that white rice, in contrast, releases a higher sugar content in the form of a higher GI food.

Note: If you are a diabetic, please consult a diabetologist before adding anything new to your diet and always practice moderation along with regular exercise.

Disclaimer: This content, including advice, provides general information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more details. NDTV does not take responsibility for this information.


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