If rice is the main staple in your diet, being diagnosed with diabetes may be worrisome. There are good news and bad news about your favorite side dish. You can still eat rice if you are diabetic. But, there are restrictions.
Rice = Carbohydrates
If you are paying attention to your diet, you know you have to keep careful watch on your carb intake. Carbs spike blood sugar levels. So, you check every carbohydrate you eat against the glycemic index (GI) score, right?
Unfortunately, if you eat a lot of rice you should know that it has a high GI score. At least, in general it does. However, there are many types of rice. Some are better for you than others.
Rice Types and What Is Safe
There are many types of rice out there. But, if white rice was your weakness you should know that it has a fairly high GI score. This means short-grain white rice is a 70 or higher. If you are paying attention to your diabetic diet you know this is a no-no.
However, while it may not be the same there are other rice options. Long-grain white rice isn’t so bad for you. At least not as bad as short-grain white rice.
You should also look into wild or brown rice. They are more nutritious and carry more fiber than the average short-grain. Basmati rice is also another nutritious option. While all of these types have a GI score of 56-69, you should still be careful how often, and much you eat.
Rice Substitutes
If you want to give up on rice altogether, or find a substitute, these grains also make good staples. They are usually more nutrient-dense than your average rice. Additionally, they can help satisfy your hunger for longer periods. And, may even help diabetic management.
Low GI score grains include: barley, quinoa, rolled or steel-cut oats, and buckwheat.
Final Thoughts
Having diabetes does not mean a permanent ban on rice. You can still eat rice if you are diabetic. Just be careful about which types you eat, portions, and how often you eat it.
