White Rice and Diabetes Risk

White rice and diabetes seem like the most trending debate of this decade. The staple of centuries has come under the scanner of scientists and nutritionists.

Many studies are digging the barns to find clues if rice is related to obesity, diabetes, and the like.

Several studies are putting forth contradictory reviews on the consumption of rice. 

As such the big question is should diabetics ditch rice? And if yes then what would be the right replacement?

There is a lot of debate circling the use of rice. Eating rice at night, eating rice with diabetes, or avoiding rice to lose weight are trending in the tabloids.

And many of the claims have little to no weight! The sad part is that people are fed with misleading and half-knowledge which is much more dangerous than rice.

The real fact is that rice has many health benefits.

It shouldn’t be excluded entirely from the diet. It is one of the most easily digestible staples.

However, to reap the benefits of rice, one has to eat it in the right way.  

The right quantity and the right combinations of essential nutrients ensure a hearty healthy body!

Also Read White Foods – Ayurvedic Doctor reveals the truth

Scientific Studies on White Rice and Diabetes 

A study published in NCBI on White rice and type-2 diabetes stated to find some relation between the two.

The study also stressed the importance of future research to validate these studies. It also highlighted the need to assess other refined carbohydrates.

Another study on rice and diabetes was published in the British Medical Journal.

It stated that high levels of white rice may increase the risk of type 2 diabetes. However, it is safe to enjoy rice in moderation. 

On the same subject, Harvard researchers found a link between rice and diabetes.

They stated each additional daily serving of white rice may increase the risk of Type 2 diabetes by 10%. According to the study, people who ate the highest amounts of white rice had a 27% higher risk of diabetes. 

Also Read: 10 Amazing Breakfast Recipes for Diabetes

So, should you put the rice bowl away?

Not yet! Madhumeha was there 5000 years ago and rice has been a staple ever since.

But that did not cause a surge in the number of diabetics.

Speaking about the cause and management of diabetes, “It can never be pinned to one thing”.Diabetes is dependent on the complete diet and lifestyle. It depends on the entire diet, physical routine, genes and much more. 

Rice is one of the most widely consumed grains in the world.

Single polished white rice with a combination of essential pulses and veggies makes a healthy balanced diet. Also, single-polished rice gradually releases blood sugar in the body.

Celebrity dietician Rujuta Diwakar is a stern advocate of rice.

She says, “Eat what your ancestors ate!”. She further said, “Rice is not bad for diabetics as there is no link between the metabolic syndrome and rice.”

Also, another point to note here is that Wheat preparations are becoming a natural choice.

But following such a new regimen for a long can be challenging. Such, patients often tend to feed on unhealthy cheat meals. Thus, causing more harm than good.

Also Read: Garlic Tea For Diabetes

Recent studies on rice and diabetes

A study titled “Rice intake and risk of type-2 diabetes: the Singapore Chinese Health Study” concluded that “Rice intake was not associated with higher Type2 Diabetes risk”. Although the precise risk estimate depended greatly on the substitute food.

The study also concluded that replacing one daily serving of rice with noodles, red meat, or poultry was associated with high Type-2 diabetes risk. Replacement of rice with white bread or wholemeal bread was linked to a lower risk of Type-2 diabetes.

Another study published in the European Journal of Nutrition said that consumption of rice is not associated with higher risks of Type-2 diabetes. The study was conducted by the National University of Singapore (NUS). It focused on the incidence of diabetes in Asian populations with diets rich in white rice.

Also Read: Neem Tea For Diabetes

The good news about rice and diabetes

Research analyzing 235 types of rice has found that the GI ( Glycemic Index) varies from one type of rice to another. The good news is that most varieties of rice scored a low to medium GI. The GI value of rice depends on the degree of processing, cooking, and amylose content. 

The Glycemic index is the carbohydrate value that helps to understand the impact of food on blood sugar levels. Low GI foods, ranging from 55 or less, increase glucose slowly in your body. Medium GI foods range between 56 and 69. High GI foods, measured 70 and above, increase blood glucose quickly. So, high GI foods can make it harder to control diabetes

The study revealed the GI of rice ranges from 48 to 92. With an average of 64, the GI of rice depends on the type of rice consumed. Rice varieties like Swarna, have a low GI. Doongara and Basmati have a medium GI.

How to eat rice the right way?

Rice has been a staple for centuries and is an absolutely healthy meal. There are several varieties of rice with low GI like Swarna and Basmati. Diabetics should make an informed decision in picking the right rice for their diet. 

Rice is also easy to digest and light on the stomach. Meals like khichdi or dal rice for dinner or lunch cause no harm. Rice should be eaten in moderation and with healthy compliments. Contents like ghee, dal, sabzi, or curd make it a healthy meal. These additions lower the glycemic index of meals. Therefore, it is completely safe for diabetics to have rice.

Healthy tips for diabetes management

A daily dose of 10gm of methi seeds works wonders in reversing the impact of diabetes.

2 to 6 grams of Amalaki powder taken twice in hot water. It helps in regulating blood glucose levels in diabetic patients.

Tulsi aids in the secretion of insulin and increases the body’s sensitivity to insulin.

Karela Jamun Juice has anti-diabetic compounds.

Foods like green vegetables, beans, flaxseed, etc. that help in reversing prediabetes.

Walking for at least half an hour a day also helps in combating diabetes.

Reducing stress hormones with yoga, abhyanga,  and ashwagandha tablets keeps stress-induced diabetes under check.

Summary

There are a few key points that surfaced in these studies. First, eating rice in moderation is healthy. Second, adding essential vegetables, pulses, and salads makes it a completely healthy meal. Third, if replaced then first check the replacement meal.