For people with diabetes, consumption of white rice may need to be limited to prevent blood sugar from rising. To avoid this effect, there is an assumption that they should eat cold white rice. Is it true that cold rice is good for diabetics? Check out the following discussion!
Diabetes mellitus is a disease that can cause high levels of sugar in the blood. Foods that must be limited by diabetics are foods with a high glycemic index, and one of them is white rice.
The glycemic index is a way to classify foods and drinks based on how quickly they increase blood sugar levels. The higher the glycemic index of a food or drink, the blood sugar levels will increase faster after the food is consumed.
Benefits of Consuming Cold Rice for Diabetics
White rice is rich in starch or carbohydrates that can be digested and absorbed quickly by the small intestine, so that blood sugar levels will increase quickly.
However, the starch can be converted into starch that is difficult to digest (resistant starch). The way to change it is by storing cooked rice in the refrigerator at 4°C for 24 hours, then rewarming it before consuming it. Starch is more difficult to digest, which reduces the amount of carbohydrates absorbed by the intestines.
That is why, cold white rice containing resistant starch is considered to have several benefits for diabetics, such as:
1. Help control blood sugar levels
Cold white rice has been shown to have a lower glycemic index than freshly cooked white rice. Therefore, replacing the intake of hot white rice with cold white rice can control the blood sugar levels of diabetics.
2. Increase the production and performance of the hormone insulin
In people with diabetes mellitus, especially type 2 diabetes, there is a disturbance in the performance of the hormone insulin, which functions to help blood sugar enter cells to be converted into energy. Disorders of this hormone will cause sugar to accumulate in the blood, so that its levels increase.
Resistant starch in cold white rice can improve insulin performance in fat tissue. Resistant starch that is difficult to digest in the small intestine will enter the large intestine and be converted into fatty acids, especially propionic acid, with the help of good bacteria in the small intestine. This propionic acid will increase the performance of the insulin hormone in fat tissue, so that blood sugar levels can be controlled.
3. Lowering cholesterol levels in the body
Several studies show that consuming resistant starch, such as that found in cold white rice, can reduce cholesterol and triglyceride levels in the body. However, this claim still needs to be investigated further, because so far, the effect has only been seen in laboratory animals.
4. Berprole as a prebiotic
Resistant starch in cold white rice will enter the large intestine and act as a prebiotic. Prebiotics are formed from nutrients that cannot be digested and serve as food for the good bacteria in the large intestine. These good bacteria will protect the body from bad bacteria and fungi that can cause infection, and also play a role in suppressing the inflammatory process.
5. Make morefull and not hungry
Because the levels of resistant starch in cold white rice are high, the process of digesting it tends to be slower. This will make you feel fuller and less hungry. If consumed regularly, cold white rice may be able to help you lose weight.
Things to Remember Before Consuming Cold Rice
The assumption that eating cold white rice is better for diabetics is true. However, there are some things to consider before consuming it, namely:
- Cold white rice should be consumed in the long term to get the effect of stabilizing blood sugar levels.
- White rice to be refrigerated must be placed in a clean container to prevent bacterial growth.
- Cold white rice needs to be reheated before consumption. In addition to making the texture more delicious to eat, the heating process can also kill bacteria in the cooled rice.
- Cold white rice needs to be consumed along with healthy foods for diabetics. Avoid side dishes that are sweet, fatty, and high in calories.
In addition to adopting a healthy diet, diabetics must also be patient with treatment and regularly check with the doctor. If necessary, you can consult a doctor further regarding the benefits of cold white rice and other types of food that are good for diabetics.
Written by:
dr. Caroline Claudia
