According to recent research, there is a link between consuming white rice and the risk of being overweight and type 2 diabetes. Therefore, you can try to do a diet without rice to menput it down those risks. This type of diet does not mean you have to eliminate rice from the menu completely, lol. Come on, see the reviews the following, about a healthy rice-free diet and how to practice it.
Before going on a diet without rice, you need to understand in advance how the relationship between white rice and the risk of developing type 2 diabetes. A study found that frequent consumption of white rice can increase the risk of suffering from type 2 diabetes. increased by 10 percent in people who every day eat large portions of white rice. This association was found mainly in people in Asia who consumed up to 3-4 servings of rice a day.
Type 2 diabetes is a chronic disease that affects the way the body digests glucose as a source of energy. People with type 2 diabetes have problems using insulin or don't produce 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 eliminating rice from your menu, but instead replacing white rice with other carbohydrate sources, such as brown rice or brown rice.
Replacing White Rice with Whole Grains
The way to a healthy rice-free diet 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, sugar will be released slowly so that blood sugar levels become more stable.
Not only grains, white rice can be replaced with brown rice, brown rice, or basmati rice. Although brown rice and white rice actually come from the same seed, white rice is processed by milling which removes the rice bran/bran layer and seeds. Meanwhile, in brown rice, this bran layer remains, which can make it feel tougher after cooking, but more nutritious.
This purification process causes white rice to have a higher glycemic index than brown rice. The glycemic index shows how quickly certain foods increase the level of glucose in the blood.
This is why consumption of white rice 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 that can lower the risk of diabetes.
Complementing the Diet Without Rice
In addition to replacing white rice with whole grains, a diet without rice must 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. In addition, consuming too much white rice and other sources of carbohydrates 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:
- Nuts.
- Food sources of vitamin C, such as tomatoes, strawberries, and consuming enough vitamin C is thought to reduce fasting blood sugar levels and inflammatory reactions.
- Fish that contain omega-3 fatty acids, such as salmon.
- Green vegetables, because they are rich in nutrients and antioxidants but 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. In addition to adopting a healthy diet, regular exercise and avoiding bad habits, such as smoking and drinking alcohol, can reduce the risk of developing type 2 diabetes.
In addition to the consequences of an unhealthy lifestyle, someone who has family members with diabetes is more at risk of developing diabetes. Therefore, people with a family history of diabetes are expected to adopt a healthier lifestyle, including maintaining their diet.
