Diabetes and rice consumption
More than 5 billion people in the world consume rice as the primary source of energy on a daily basis. The world has been blessed with thousands of varieties of rice, each having its own unique set of nutrients.
A whole lot of rice varieties are relatively easy to grow, and thus prove to be an extremely cheap source of carbohydrates, and because of that, it is the chosen food product for millions of people around the world who due to economic compulsions can’t afford other more expensive nutrients.
Now when we consume a food product for a reasonably longer frame of time we not only depend on it for energy inputs but also develop some emotional and social connect with it.
Various communities often have a particular food product at the center of their social, religious, and civil gatherings. Various social and religious rituals are performed while using a certain food product that generally grows abundantly in that region.
And given that rice is consumed so widely, it goes without saying that rice has a very deep emotional and social connect with millions of people around the world.
Consequently, it has a very significant role in a diabetic patient’s life, and that is why when someone is diagnosed with Type 1 or type 2 or gestational diabetes, they obviously wonder whether they can consume rice as before or not.
The following pages try to answer a couple of questions related to the role of rice grain in the diabetes world.
Is red rice or brown rice better for diabetics?
In an average grain of rice, almost 30% of the weight belongs to the bran and the husk, and the germ, and the remaining 70% belongs to endosperm.
White rice that is available most commonly is nothing but this endosperm. However, if you see the nutritional profile of the entire grain, the most interesting stuff is in rice germ and rice bran, which together account for 10% of the weight of the grain.
But this 10% very essential part is very carefully removed by the milling and polishing processes and what we consumers are offered basically is white rice, which is nothing more than a bunch of pure carbohydrates. And this is the part of the grain that has the capacity to send our blood glucose level to the stratosphere in no time, and that too, without providing any significant nutrients.
However, brown or red rice retains this vital 10% portion. This means not only do these rice varieties provide the consumer with a heap of nutrients but also prevent blood glucose levels from rising excessively. This magic is performed by the presence of fiber that is part of red rice or brown rice.
And once glucose levels are well-managed, the insulin levels are in control, and that obviates hyperinsulinemia and denovolipogenesis (DNL) and liver diseases.
According to Dr. Jason Fung, the author of The Diabetes Code: Normalizing insulin levels reverses the fatty liver. Refined carbohydrates, which cause large increases in insulin, are far more sinister than dietary fat. High carbohydrate intake can increase DNL tenfold, whereas high-fat consumption, with correspondingly low carbohydrate intake, does not change hepatic fat production.”
And consumption of red rice or brown rice helps us increase the intake of fiber which slows down the absorption of glucose molecules from the foods present in the digestive tract. This in turn reduces the concentration of glucose molecules in the blood stream.
And when blood glucose levels don’t rise much, it automatically lowers the amount of insulin released from pancreas, which indirectly helps people lose weight or maintain their ideal weight.
According to William Davis, the author of Wheat Belly: “Carbohydrates trigger insulin release from the pancreas, causing growth of visceral fat; visceral fat causes insulin resistance and inflammation. High blood sugars, triglycerides, and fatty acids damage the pancreas. After years of overwork, the pancreas succumbs to the thrashing it has taken from glucotoxicity, lipotoxicity, and inflammation, essentially “burning out,” leaving a deficiency of insulin and an increase in blood glucose—diabetes.”
So the simplest conclusion is: that red and brown rice varieties are not only better for diabetics but also for those who wish to lose weight or maintain their ideal body weight.:
What rice doesn’t spike blood sugar?
To be honest there is not a single rice variety that doesn’t spike blood sugar at all. Every rice variety does. Only difference is: some spike more; some less.
The essential quality that a rice variety must have in order not to spike the blood glucose level is its glycemic index. The higher the glycemic index; the more vertical the spike. The lower the glycemic index; the smaller the impact on blood glucose levels.
Now the glycemic index of a particular rice variety no doubt depends on the basic characteristic of the rice but to a very large degree depends on what level of milling or processing or polishing has been performed on that rice grain post-harvest.
The more rice is milled or processed or polished the higher glycemic index it will have, and vice versa. Looking at the rice grain that way, it is easy to understand that those rice varieties which undergo the least amount of processing will disturb the blood sugar levels to the smallest degree, and brown rice red rice black rice, and wild rice are some of the varieties that fit into this category.
And because these rice varieties don’t go through a lot of processing, they contain a lot more fiber content compared to heavily processed rice varieties. And when we consume refined carbohydrates like white rice they lead to obesity in more than one way.
According to Michael Pollan, the author of In Defense of Food: “Americans are consuming a diet that is at least half sugars in one form or another—calories providing virtually nothing but energy. The energy density of these refined carbohydrates contributes to obesity in two ways. First, we consume many more calories per unit of food; the fiber that’s been removed from these foods is precisely what would have made us feel full and stop eating. Also, the flash flood of glucose causes insulin levels to spike and then, once the cells have taken all that glucose out of circulation, drop precipitously, making us think we need to eat again. While the widespread acceleration of the Western diet has given us the instant gratification of sugar, in many people—especially those newly exposed to it—the speediness of this food overwhelms the ability of insulin to process it, leading to type 2 diabetes and all the other chronic diseases associated with metabolic syndrome.”
And because these rice varieties don’t go through a lot of processing, they are in a way closer to the traditional whole grains consumed by our forefathers for thousands of years in the ancient world. And that was one reason why obesity or Type 2 Diabetes was not much heard of in those days.
Goes without saying that not only do most hand-pounded or partially-milled rice varieties don’t spike blood sugar, but they also provide a better feeling of satiety as well as prevent us from gaining weight.
Which is better basmati or red rice?
Red rice is definitely better compared to basmati rice, if the desire is to select a rice variety that has the smallest impact on the blood glucose levels.
To begin with, red rice and basmati rice are totally distinct rice varieties; while basmati rice is a long-grain rice variety, red rice has no specific size limitations. However, what makes basmati rice most loved is its slender size and its heavenly aroma. There are certain varieites of Basmati which are said to be so aromatic that if they were being cooked in a kitchen set in a corner of a village, entire village will get a idea that somewhere basmati rice is in the pot.
This Aroma is totally missing in red rice. But then red rice has a ton of nutrients that are beneficial to human health at every level. It supplies a lot more magnesium as well as fiber.
Red rice contains almost 4 times more magnesium found in basmati rice, and magnesium is crucial for muscle, heart, and bone health, as well as for brain health.
This trait itself makes red rice so important, in a world where most people are deficient in Magnesium.
In addition to that red rice also comes with a better package of Thiamine, zinc, and iron as well as the B vitamins.
On the other hand, most basmati rice varieties are subjected to a very vigorous milling or processing of polishing process, and once that process is over, the basmati rice that remains is essentially white rice.
However, on the Glycemic index level, basmati rice may have a little advantage over normal white rice, but again it scores poorly against red rice.
Basmati rice lacks fiber which is lost due to excessive processing or milling process. Whereas this fiber is intact in red rice varieties and that is what makes it a much superior choice compared to basmati rice in blood glucose management.
So in conclusion, if the target is to eat rice for a premium fragrance, then Basmati is the only choice, but if health is the priority then red rice stands far taller.
Is red rice healthier than white rice?
Red rice is definitely healthier than white rice, and the most fundamental reason is the amount of milling or hulling or polishing process they are subjected to. While red rice is goes through a rather subdued milling or polishing, white rice is pushed through a massive process. This rigorous process essentially separates its husk, bran, and germ from the endosperm.
The first 3 components account for almost 30% of the weight of the rice grain, while the remaining 70% belongs to endosperm. This endosperm is given a final gloss and then presented to us consumers as “white rice”. In India there are thousands of local varieties; some of the most popular are: Kali moonchh, Sona masuri, Ambe mohar, basmati, but one thing that is common is most of them are processed and polished heavily and generally sold as white rice.
As can be understood this white rice contains a very minimal amount of fiber or micronutrients or vitamins because most of these have been stripped away while separating the bran and germ.
Given that this white rice is primarily endosperm which primarily means another name for starch it has a huge impact to jack up blood glucose levels upon consumption.
On the other hand, red rice contains germ as well as bran which is essentially dietary fiber. As a result, the consumption of red rice does not impact blood glucose levels as severely as white rice does.
Besides red rice is also rich in micronutrients, minerals vitamins, and a sizeable amount of anthocyanin.
Anthocyanin has a prominent role in antioxidant activities which are essential to curb the negative role of free radicals. It doesn’t provide as much as let us say black raspberries or wild blueberries, yet, as the saying goes, something is better than nothing.
All these healthy elements augur well for the human body, and they lead to improvement in cardiovascular health and reduce the risk of acquiring type 2 diabetes in the future.
So in conclusion it can be very easily seen that red rice is healthier than white rice, and it makes lot of sense to switch from white rice to red rice in our daily diet.
Can diabetics eat rice everyday?
Yes, Diabetics can eat rice every day without any fear, however, it should be the right type of rice, it should be prepared and served in the right way, and if someone takes care of these two factors then there is no problem eating rice every day.
A person with normal blood glucose management capacity as well as a diabetic can eat rice every day.
The right type of rice means the rice with the lowest glycemic index, and in that regard obviously one cannot trust white rice, arborio rice, Jasmine rice, or glutinous rice because all these varieties have a glycemic index exceeding 70.
In other words, the right type of rice for diabetics is those which have a glycemic index lower than 60, and that’s why brown, red, and black rice fit nicely into this category.
The second precaution is that this rice should be prepared in the right way, which means that it should be mixed with lots of vegetables or beans and lentils. The fiber and the protein from those two sources will go a long way to minimize the impact of rice on blood glucose levels.
Finally after preparing the rice this way it should be eaten in moderation.
If rice is consumed rice with these two precautions then such a rice meal would resemble any traditional meal eaten in traditional societies. This meal would be far different from the highly refined highly carbohydrate-rich meals that we often eat today, the sort of meals that not only fail to provide satiety or a feeling of being full but also jack up our blood glucose levels beyond healthy levels.
According to Dr. Jason Fung, the author of The Obesity Code: “Consider some typical comfort foods. Macaroni and cheese. Pasta. Ice cream. Apple pie. Mashed potatoes. Pancakes. Notice anything? All are highly refined carbohydrates. There is evidence that these foods activate the reward systems in our brains, which gives us ‘comfort.’ Refined carbohydrates are easy to become addicted to and overeat precisely because there are no natural satiety hormones for refined carbs. The reason, of course, is that refined carbohydrates are not natural foods but are instead highly processed. Their toxicity lies in that processing.”
So in conclusion diabetics can eat rice every day so long as it is not highly processed highly refined white rice.
Is red rice a carb?
Carbohydrates are biomolecules containing carbon (C), hydrogen (H) and oxygen (O) atoms. In biochemistry, carbohydrates are literally considered a synonym of saccharide, a group that includes sugars, starch, and cellulose.
Carbohydrates are one of the basic building blocks of nutrition. They are found in a most natural and processed foods. Goes without saying, they are also a part of rice. In rice they appear in a polysaccharide form, something commonly known as starches.
So the answer to the question whether red rice is a carb, is: Yes, red rice is a carbohydrate. And, that’s why, like most carbs it has the capacity to cause a jump in blood glucose levels.
And in that red rice is not alone; most whole grains have some carbohydrates component to them. The only difference lies in the quantity and quality of Carbohydrates; some whole grains have a lot more carbohydrates and some have fewer.
Red rice is a complex carbohydrate because, post-processing, the grain retains its bran and germ intact.
Compare this with white rice, where the bran and the germ are carefully removed during the milling or polishing process, and what is left is basically the endosperm portion of the rice, which is nothing but pure starch, which is a rather simpler form of carbohydrates.
In this light, it is easy to understand why the impact on blood glucose levels is far sharper if someone eats white rice compared to someone who consumes an equal quantity of red rice.
So in conclusion, red rice is a carbohydrate, no doubt about it, however its impact on blood glucose levels is far muted compared to white rice varieties. Besides, it carries a far significant bundle of nutrients which support the human physiology at every level.
And no doubt, the glycemic impact of red rce can be further lowered by combining it with some protein or fiber.
Don’t eat anything your great grandmother wouldn’t recognize as food.
Michael Pollan
