Rice is the main menu for most Indonesians. Even the slogan “not full if you haven't eaten rice” is already in your ears and in everyday life. This is related to diabetics (people with diabetes) who say they have to reduce or not even eat rice because of the disease. Is that right? Let's see the explanation below.
Rules for eating rice for diabetics
Eating rice may be considered the main enemy (other than eating sweets like sugar) for diabetics. The high carbohydrate (sugar) content in rice makes people with diabetes afraid to eat rice.
In fact, it is okay for people with diabetes to eat rice. However, eating rice for diabetics must be arranged, cooked and conditioned in the right circumstances. How to?
1. Choose to rice that contains a low glycemic index
Warm white rice is the most delicious and often inspires the appetite. But unfortunately, the rice that has just been cooked or cooked contains sugar or a high glycemic index. This condition is certainly avoided by diabetics who are reluctant to increase their blood sugar levels.
To anticipate it, you can still eat rice, but use rice that has been cooked overnight or rice yesterday. Rice that has undergone overnight cooling will form resistant starches that are similar to fiber. As a result, yesterday's rice has a lowerglycemicc index than freshly cooked rice.
However, many people do not like to eat rice yesterday because the taste is not tasty and not practical because they have to settle the rice overnight. Therefore, you can try switching to brown rice which contains fewer carbohydrates than white rice.
Red rice is healthier for diabetes because it contains lots of fiber, can make you full longer and contain a low glycemic index. The amount of fiber in brown rice can help the body slow down the process of breaking carbohydrates. So your blood sugar will not soar high after eating brown rice.
2. Eat rice with just enough portions
Even though you are allowed to eat rice for diabetics, you still can't overeat. Your diabetes can get worse if you eat lots of white rice.
A study from the British Medical Journal shows people who eat high amounts of white rice have a greater risk of developing type 2 diabetes mellitus. So for people with diabetes, you are advised to eat enough rice.
How much is enough to eat rice? People with diabetes are encouraged to eat only 45-60 grams of rice a day. If it is rooted, this is the same size as half a glass filled with rice.
However, everyone has a different diabetes condition. To know the exact dose of eating rice, please consult your doctor or nutritionist.
3. Complete rice with healthy side dishes
Rice is usually equipped with side dishes. Well, here the diabetics must also be good at choosing the side dish that will be eaten. The reason is, one of the wrong choices for side dishes, sugar levels can soar even though the rules for eating rice for diabetics are right.
What side dishes should you eat? There are several foods you can eat. Prioritize to consumefiberr to help slow the breakdown of carbohydrates (which contain sugar) in the body. You can eat fibrous foods from broccoli, spinach, or cauliflower that are steamed or sautéed. You are advised to meet your dailyfiberr needs as much as 25 grams per day.
In addition, please consume protein foods such as chicken or lean beef fried in healthy oils (olive oil or coconut oil). You can also eat fish, tempe, tofu, and eggs as a friend of rice you eat.
4. Reduce sugar intake and always check blood sugar levels
In addition to paying attention to your intake and type of rice you eat, you are also obliged to reduce your intake of sugar in your daily diet. However, you can still feel the sweet taste using a low-calorie sweetener that has been widely sold in supermarkets. Using low-calorie sweeteners can also prevent an increase in your blood sugar levels soaring.
After that, don't forget to always check blood sugar levels after eating rice with other side dishes. This can help you know how the body reacts to certain foods so that the body is able to make adjustments in eating food or drugs later.