Brown Rice – A Good Choice For People with Diabetes?


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Brown rice has more nutrients than white rice, but it still remains rich in carbs. People with health issues, such as diabetes, wonder if it is healthier than white rice.

Brown rice is considered to be a healthy choice, healthier than white rice.

The white rice contains endosperm, while brown rice retains the nutrient-rich germ and bran layers of the grain.

Find out the answer from our article.

Brown Rice – Impact on Diabetes

Brown rice is a healthy choice for everyone’s diet, even for the people who have diabetes.

Like in any other diet, balance is key. Monitor the portion size and measure your blood sugar levels regularly.

Benefits for our health

Brown rice has an impressive nutritional profile. It’s a good source of fiber, antioxidants, and several vitamins and minerals.

The health benefits of brown rice are largely due to it being a whole grain. According to HSPH, the fiber in brown rice helps lower cholesterol, moves waste through the digestive tract, promotes fullness, and may help prevent the formation of blood clots. Brown rice is considered a low “glycemic index” food Eating flavonoid-rich foods is associated with a reduced risk of chronic illnesses, including heart disease, cancer, and Alzheimer’s disease.

The studies show that foods rich on fiber are very good for our digestive system and can really help us reduce the risk of chronic disease. Furthermore, it can even help us lose weight.

Nutritional benefits

One cup (202 grams) of cooked long grain brown rice provides:

  • Calories: 248
  • Fat: 2 grams
  • Carbs: 52 grams
  • Fiber: 3 grams
  • Protein: 6 grams
  • Manganese: 86% of the Daily Value (DV)
  • Thiamine (B1): 30% of the DV
  • Niacin (B3): 32% of the DV
  • Pantothenic acid (B5): 15% of the DV
  • Pyridoxine (B6): 15% of the DV
  • Copper: 23% of the DV
  • Selenium: 21% of the DV
  • Magnesium: 19% of the DV
  • Phosphorus: 17% of the DV
  • Zinc: 13% of the DV

Benefits for diabetes:

Due to its high fiber content, brown rice help people with diabetes reduce post-meal blood sugar levels. Don’t forget to measure your blood sugar levels on a regular basis to keep it under control.

In a study in 16 adults with type 2 diabetes, eating 2 servings of brown rice resulted in a significant reduction in post-meal blood sugar and hemoglobin A1c (a marker of blood sugar control), compared with eating white rice.

The studies have shown that brown rice is also beneficial for weight loss, another key aspect if you suffer from diabetes.

In a 6-week study in 40 women with excess weight or obesity, eating 3/4 cup (150 grams) of brown rice per day resulted in significant reductions in weight, waist circumference, and body mass index (BMI), compared with white rice.

Eating the right portion of brown rice can help you lose up to 10% of your body weight while you keep your blood sugar levels on track.

Brown Rice is rich in Magnesium which studies have shown to lead to a lower risk of type 2 diabetes.

Furthermore, brown rice has a medium GI score, making it healthier than white rice and a good fit for people suffering from diabetes.

For a balanced diet, consume moderate portions of this fiber and your health condition will improve.

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