Reduce the risk of diabetes with a diet without rice - According to the latest research, there is a link between eating white rice with the risk of being overweight and type 2 diabetes. Therefore, you can try to go on a diet without rice to reduce this risk. This type of diet does not mean you have to get rid of rice from the full food menu list. Come on, consider the following review, about a healthy diet without rice and how to practice it.
Before going on a diet without rice, you need to understand first how the link between white rice and the risk of developing type 2 diabetes. A study found that eating white rice often increases the risk of developing type 2 diabetes. In other studies, it was mentioned that this risk would 10 percent increase in people who consume large amounts of white rice every day. This association is found especially in people in Asia who consume rice up to 3-4 servings a day.
Type 2 diabetes itself is a chronic disease that affects the way the body digests glucose as a source of energy. Patients with type 2 diabetes experience problems using insulin or not producing 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 keep in mind, the meaning of a diet without rice does not mean completely removing rice from your menu, but replacing white rice with other carbohydrate sources, such as brown rice or brown rice.
Read too: How to Overcome Diabetes?
Replacing White Rice with Whole Grains to Reduce Diabetes Risk
A healthy diet without 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 a type of food that contains dissolved fiber. Because fiber takes longer to process, the sugar will be released slowly so that blood sugar levels become more stable.
Not only grains, but white rice can also be replaced with brown rice or brown rice. Although red rice and white rice actually come from the same seeds, white rice is processed by grinding which removes the layer of bran/rice husk and seeds. While on brown rice, the bran layer remains so that it can make it feel harder after cooking, but more nutritious.
This purification process causes the white rice to have a higher glycemic index than brown rice. The glycemic index shows how fast certain foods increase glucose levels in the blood.
This is why the consumption of white rice faster 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.
Complete a Diet Without Rice to Reduce Diabetes Risk
In addition to replacing white rice with whole grains, a diet without rice should also be supported by a healthy diet. Type 2 diabetes is closely related to being overweight, so it is very important to maintain an 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:
- 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, such as salmon and eggs.
- Green vegetables, because they are rich in nutrients and antioxidants but are low in calories and carbohydrates.
To keep blood sugar levels stable, you are also advised to limit the consumption of processed foods, such as cakes or packaged snacks. Besides implementing a healthy diet, regular exercise and avoiding bad habits, such as smoking and consuming liquor, can reduce the risk of developing type 2 diabetes.
Apart from the result of an unhealthy lifestyle, someone who has a family member of diabetics is more at risk of developing diabetes. Therefore, people with a history of diabetes in the family are highly expected to adopt a healthier lifestyle, including maintaining their diet.