A lot of discussion happens with these two precious words, ‘Diabetes’ and ‘Rice’. There is a lot of information with this regard on various platforms. I am sure most people go with the information that they get from various sources. Although no one writes or speaks the science and logic behind the ‘Rice resistance’ with diabetes.
So, many times I hear people talking about how rice can increase their sugar levels. Clients also with diabetes hesitating to include rice in their daily diet also becomes a concern sometimes. As everyone is quite aware of what I am talking here, let’s start the discussion.
Is rice really harmful ? Especially for people with diabetes ? My answer to this would be ” Moderate your quality and quantity of whatever you eat”. Always remember balance is the key. Rice has a high glycemic index which is true but how much is too much to spike your blood sugar levels ?
A diabetic person eating a huge dish of rice without including protein and fiber and also not taking his/her diabetic medication is prone to have blood sugar spike. Whereas a diabetic person who moderates their meal portions and eats in the right discipline and also takes their medication is less likely to see a sudden sugar spike.
And everyone should also know that postprandial blood sugar which means blood sugar measured after having a meal will always show different results regardless whatever you eat.
I would like to drop one more important information here and that is body metabolism is different for different cultures and different races. I am talking about how each race has got a different gene code and different metabolism for food breakdown and synthesis.
Take an example of an Asian diet,and you mostly find rice in almost all recipes. Rice, legumes, vegetables become the staple diet of some Asian countries whereas rice, fish, soy, kimchi are the major staple food of the other Asian countries. These countries have been eating rice since inception because that’s what is easily grown in their lands and the ancestors have developed their metabolism in such a way that their bodies know how to breakdown rice and give energy. So, should we say that all of them are at a risk for diabetes just because they eat rice !? There’s no proof and there’s no logic.
Many people in the modern era have swapped rice with wholegrains and multigrains. Remember that every grain has carbohydrate in it. Although wholegrains especially millets have low glycemic index, they cannot be had as frequently as you consume rice. Millets or wholegrains come with their own disadvantages. When you suddenly include wholegrains into your diet, you might also face digestive issues, stomach aches, flatulence. Phytic acid and enzymes in the grains might also inhibit absorption of certain nutrients in the breakdown process. Wheat is also found as a replacement to rice but remember that wheat is also rich in carbohydrates. Although the Glycemic load is low, celiac disease/gluten intolerance shouldn’t go unnoticed here. The idea is that do not always stick to only one grain. One has to consume grains in all forms and include them gradually in their diet making minor modifications. Rice, wheat, wholegrains, millets should all be a part of your daily diet. Now let’s also learn why rice is not to be blamed for Diabetes! Diabetes is a chronic disease that can be triggered by genes, lack of fitness, improper eating habits and untimely eating habits. Stress that becomes chronic, no timely blood sugar check ups are also one of the reasons why this disease goes unnoticed in few people untill it gets dangerous. Rice is not the sole factor that brings diabetes to the surface. So, stop blaming rice. We better blame ourselves for not putting our health in the first priority. Rice is beneficial because it has got Vitamin B1 (thiamine) Vitamin B6 (pyridoxine) Magnesium Phosphorus Selenium Manganese. And all these nutrients play much importance in your brain function, nervous functions, energy ,fat and protein synthesis. So basically the gist is that how we eat our food becomes more important sometimes. How should one eat with chronic diabetes : 1. Always cut down on emtpy calories like sugar, processed food, fatty foods, red meat. 2. The proportion of rice should always be less than the proportion of your legumes and vegetables on the plate. 3. Every Diabetic person is not the same and hence the number of calories they need are to be calculated and the diet has to be customised according to their lifestyle. 4. You can substitute any other wholegrains in place of rice but still you will miss on the nutrients that rice gives you. Always include various grains in your diet. 5. Rice when eaten with the right amount of protein and fiber will not release instant glucose into the blood. And especially when the medication is taken, and if you don’t have enough food, there is a high risk of going into hypoglycemic state which is called low blood sugar. 6. The right kind of diagnosis is very important to understand what changes are to be made in a diabetic person’s diet patterns. 7. Certain medications especially Statins that are used to regulate cholesterol levels also spike blood sugar levels. 8. Do not cut off carbohydrates from your diet. This is not the right way to enhance your metabolism. There are many negative consequences when you cut off carbohydrates completely from your diet. Always keep a note of what you are eating, make a disciplined eating routine, do not cut down on rice suddenly and do not replace it with millets for all 3-4 meals . Quantity of rice to be eaten and the quality of food you put in your mouth is the key to your good health. Remember half knowledge is more harmful than food. Always talk to a specialist and get your information right. Author Manisha B K Clinical Nutritionist, Writer Certified Yoga Trainer
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