White rice or stripped rice is a common staple on the majority of our food plates. Could this food source be a cause of many health issues we are experiencing today. . . especially diabetes? I think so.
Rice did not start out in the way it’s presented on our plates at home or your favorite restaurant. This food has been manipulated and adulterated over the years for financial gains and may be a leading cause of ‘out of control blood sugar levels’ for those who consume it regularly.
You have control over what you eat and since your diet is a major contributor to either optimum or poor health your must assess what you eat at each meal . . . and your in-between meal snacks.
One of the food items I removed from my diet over the years was white rice. Coming from a West Indian background – where rice was and continues to be a daily staple – eating it was a hard habit to break. I remember having it for breakfast in the form of a porridge, and of course in the evenings for dinner. I was hard-wired to eat rice in some form – every day.
In the process of changing my life-style I did a complete overhaul of my diet. My beloved rice had to go. It was one of the first foods I cut back and it didn’t take long to realize the benefit of doing so. In a short time I was able to take in my belt loop a couple of notches and felt better than I had in years.
Occasionally, I do indulge and have rice with my meals but I will either opt for the brown variety which still has the husk or fiber on it or have a much smaller amount.
Effects of rice on sugar level
Eating rice regularly has been shown to cause an increase in the glycemic index which is a measure of how foods affect blood sugar levels. Regularly consuming foods that are high on this index has been associated with higher outcomes of pre-diabetes . . . and eventually full-blown diabetes.
Fiber is a diabetics friend. It slows the digestive process and helps in the elimination of waste from our bodies. The white rice we are so used to eating has been stripped of this essential ingredient, and in my opinion, is a direct cause of many diabetic related issues.
We need carbohydrates in our bodies for various reasons but especially for energy. Your source of this vital food is important. Just like you replace white bread and most flour products in your diet with whole grain foods, white rice should also be removed and replaced with healthier choices.
Better carbohydrate choices for weight loss
If you want to continue having you daily portion of rice then choose brown rice that has the outer bran or husk attached. This is a healthier choice
Beans (legumes) are a healthy form of carb that retains its natural fiber and provides sufficient starch to supply your bodies needs. You can have it in many forms including mashed in the form of refried beans as many Hispanics do or hummus(chick peas) as people in the Mediterranean region eat.
Quinoa is a seed that does not contain gluten. If you want to reduce the amount of carbs you consume each day and are being mindful of your gluten intake start adding this important food source to your diet.
Fruits and veggies are my favorite ‘go to’ source of energy. I enjoy most kinds. They are easy on the body and supply sufficient fiber and carbs to power you through the day.
Snacking on a varieties of nuts will not only supply needed carbs but also many kinds of micronutrients our bodies use for energy.
Sweet potatoes are a good source of fiber as well as supplying you with a slow burning carbs. Many restaurants now offer them in various forms.
Is rice causing your sugar level to spike uncontrollably?
Some people are able to tolerate the excess carbs they get from their daily consumption of white rice, however the rest of us must reduce this food habit . . . or even completely remove it from our diets, to realize better health.
I still have a small portion of rice once or twice each week which is a far cry from where I started. I felt that if I had continued to eat it as much as I did my sugar level would be completely out of sorts. I urge you to take a closer look at your diet and remove those things that lead to poor health. For me white rice was a major contributor to my expanding waistline.
PS. My updated copy of How to Prevent Pre-diabetes is now available. Get your copy today.
So true about your point on identifying what type of rice. Sticky rice= glutinous rice. Also the ratio of water and rice for glutinous rice is different from the non-sticky rice like jasmine, basmati or wild rice. Also coming from a family of rice eaters, I”ve never had to put salt when making the rice, but to each their own I guess.