Life

White Rice and Diabetes: Why Brown Rice is a better alternative for Diabetics

White Rice
Representative Image

Many appetizing dishes, widely popular in India, like Biryani, Dal- Chawal, Rajma Chawal and many others have one ingredient common in them- White Rice. White Rice, apart from being a good source of Carbohydrates, is also the most common and preferred food grain across India.

But the alluring White Rice, which goes behind the most delectable dishes is found to shoot up blood sugar levels, and an increased consumption can lead to Type-2 Diabetes.

India, which is regarded as the “Diabetes capital of the World”, with more than 50 million people suffering from the disease, the rice-loving Indians have reasons to worry about.

The Columbia Broadcasting System (CBS News) reports that people consuming White Rice are 1.5 times likely to have diabetes than others. Also for every 5.5 ounce-serving of white rice – a large bowl – a person eats each day, the risk rises by 10 percent.

While whether or not to consume White Rice remains an issue of concern for diabetics, suggestions vary. The answers depend on the quantity and frequency of consumption.

The Brown Rice Alternative:

With White Rice remaining the most popular option, diabetics are at a loss of choice while choosing rice in their diet. Brown Rice might thus prove to be a brilliant alternative to White Rice for rice-loving diabetics. The low glycemic level of Brown Rice helps in the stabilization of blood sugar levels. Besides, it is a  good source of magnesium, vitamin B6, selenium, phosphorus, thiamine, niacin, manganese and is high in fiber contents.

According to the George Mateljan Foundation, the benefits of Brown Rice lie in the process with which it is prepared.

  • While preparing Brown Rice, only the hull of the rice kernel is removed during preparation. This keeps most of the rice kernel’s nutrition value intact. Brown rice can be turned into White Rice by removing and polishing more of the kernel, but that will cause loss to the nutritional value.
  • Brown Rice’s high magnesium content is good for the heart, magnesium being an important mineral for regulating blood pressure and counterpoising sodium in the body.
  • Brown Rice is also abundant in the plant lignans, which protects against various diseases including heart disease.
  • Brown Rice also plays a role in reducing bad cholesterol levels. The oil in brown rice plays an important role in reducing cholesterol levels. The high fiber content also plays a role in this regard.
  • Brown Rice is also rich in anti.-oxidants
  • It also lowers the risk of metabolic syndrome.

How to Cook Brown Rice?

Brown rice should be rinsed thoroughly under running water to remove dirt and debris.

One part of rice is added to two parts boiling water. After the liquid has returned to a boil,  the heat should be turned down and covered and simmered for about 45 minutes.