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White rice is a strict no-no for people with diabetes as increases blood glucose level and is also low in nutrients. On the other hand, brown rice, which is known to aid in keeping your blood glucose in control is healthier. However, replacing it with red brown rice might be better as it is rich in antioxidants, which help in eliminating free radicals from the body, offering added benefits, says Ms Rina Baliga, Dietician, Fitness First India. Read more on red brown rice vs brown rice -- which is better?
Here's how it can help: The glycemic index (GI) classifies foods based on how quickly and how high it raises blood sugar levels. The higher a food s GI value, the faster it will be digested and the faster/higher it will raise blood sugar levels. The lower a food s GI value, the slower it will be digested and the slower/lower it will raise blood sugar levels. Just like brown rice, red rice has a lower glycemic index as compared to white rice and has also shown to decrease the risk of diabetes when introduced in the diet. Its property of slow digestibility increases the blood sugar gradually ensuring proper management of diabetes while providing satiety. Here's more on understanding glycemic index and how it affects blood glucose level. However, ensure that the quantity of red brown rice in the diet is taken care of. For this, maintain the total carbohydrate content of 50-55% of the total calories of food. It can be consumed by both kids as well as adults. Although it digests slowly due to high fibre content it ensures good bowel movement. Moreover, it is light on the stomach and a great replacement to wheat.
How to choose red brown rice? Whether you pick it from a market or online, you need to make sure of a few things. As brown and red rice contains the healthy natural oils of the germ, it has a shorter shelf-life than refined, white rice. The shelf-life is about six months, although that time can be extended considerably if the rice is refrigerated. Check for usability dates on packages. If buying in bulk, choose a store that has a high turnover so that you can get a fresh lot every time you buy one. Also read diabetic but can't do without eating rice. what to do? Image Source: Shutterstock
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