Tuesday, 3 October 2017

Here Is How Brown Rice Can Help Control Blood Sugar

The level of glucose that circulates in your bloodstream is the blood sugar. When you consume foods that contain a high amount of carbohydrates, they break down into glucose.

Therefore, people with diabetes need to regulate their glucose levels to maintain a healthy lifestyle. Here is a simple supplement for the white rice, a food typical for every household. This is how brown rice can help people with diabetes regulate their blood sugar.

Why Replace White with Brown Rice?

If you eat a lot of white rice per week, you may get a 10% chance of developing diabetes. Therefore, four servings of white rice per week are way more than your body can handle. So what makes the brown rice different?
Well, the brown rice contains important nutrients such as magnesium and fiber. These nutrients are crucial for the blood sugar. Moreover, according to research, if you replace white with brown rice, you may reduce your chance of developing diabetes.
Here Is How Brown Rice Can Help Control Blood Sugar

In addition, it takes longer for your body to digest the rice and helps make the body feel full. Besides, the sugar the brown rice provides is much lower than the white rice. For example, according to International Journal of Food Sciences and Nutrition, brown rice can release 23.7% less sugar than the white one.
So, this is how the brown rice can help regulate the blood sugar in the system. Archives Internal Medicine in 2010 also defended this statement. According to their article, brown rice may help reduce the chance of getting diabetes by 16%.

How to Eat Brown Rice

You shouldn’t focus on simple meals, like brown rice with some veggies, try adding some beans, quinoa or even wheat berries instead. It is best to serve rice with foods that can affect your sugar and contain natural fibers.
Therefore, beans are a great choice for controlling your blood sugar. However, if you don’t like spending a lot of time on cooking, get a rice cooker that will do the job for you. There are bags of brown rice that are slightly cooked, so they only take 90 seconds to complete.
Put them in the microwave and eat the rice with your favorite veggies and some beans.

How Much Should You Eat?

½ cup per day is enough. Make sure you don’t eat more than five servings per week. If you are bored of rice, replace it with some buckwheat, oats or quinoa.


Source: diabetesandhealthpage