Alternatives to White Rice for Diabetics Rice is among the most abundant food crops on the planet. For over 5,000 years it has been an important food staple and about half of the world’s population depends on it. Diet plays an important role in staying healthy, especially for people with diabetes. For diabetics, the rice should be limited because it is a source of carbohydrates that are broken down into sugar that can spike up one’s sugar level. The limitation to eat rice is required precisely because of the need to trim down saturated fats. Today, we’re talking about 4 rice alternatives and their benefits! 1.Quinoa (कीनुआ) This superfood is actually a grain with over 120 varieties available in supermarkets. Compared to other grains, quinoa is rich in protein, antioxidants, minerals, and fiber. Quinoa has a glycemic index of around 53, meaning it won’t cause as dramatic a spike in blood sugar. This gluten-free alternative is a great addition to a diabetic’s diet. Nutritional Value of Quinoa: Cooked quinoa consists of 71.6% water 21.3% carbohydrates 4.4% protein 1.92% fat Calories: 120 Water: 72% Protein: 4.4 grams Carbs: 21.3 grams Sugar: 0.9 grams Fiber: 2.8 grams Fat: 1.9 grams 2. Barley(जौ) – Research suggests that choosing a high in barley diet can lead to lower cholesterol levels. It can also help to reduce the risk of type 2 diabetes and even cardiovascular problems. It can be traced back as early as 10,000 years ago. You can prepare various soups, stir-fries, and other dishes or can be cooked and eaten on its own. Barely contains more natural, more humble ingredients, and practically no sugar in the slightest, making it a very smart choice for diabetics. Nutritional Value of Barley (One cup cooked pearl barley) Calories: 193 Fat: 0.7g Sodium: 4.7mg Carbs: 44.3g Fiber: 6g Sugars: 0.4g Protein: 3.6g Brown Rice (ब्राउन राइस) Brown rice has an impressive nutritional profile. It’s a good source of fiber, antioxidants, and several vitamins and minerals. It’s important to monitor portion sizes and be aware of how this food affects blood sugar levels. It’s a good source of fiber, antioxidants, and several vitamins and minerals. Whole grain brown rice also contains selenium and magnesium. Selenium plays an important role in antioxidant enzymes and influences thyroid function. A research study done by a team of scientists from the Harvard School of Public Health found that people reduced their risk of developing diabetes by 11% when they ate brown rice two or more times per week. Nutritional Value of Brown Rice (1 cup cooked brown rice) – Calories: 24grams 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 D 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 Farro (khapli) Often referred to as ‘ancient grain’, which contains cyanogenic glucosides, which have been found to stimulate the immune system and improve cholesterol levels. Farro is a good source of iron, providing 2 milligrams per 1/3 cup-serving or about 10% of the recommended daily allowance (RDA). It also provides a small amount of potassium and calcium. Nutritional Value of Farro (1 cup cooked farro) Calories: 150 Fat: 1g Sodium: 0mg Carbs: 29g Fiber: 3g Sugars: 1g Protein: 5g Magnesium: 15% Zinc:15% Iron:4% About Freedom From Diabetes – At “Freedom From Diabetes”, we believe that diabetics can live full and healthy lives, and we are here to make it happen by educating, supporting, and inspiring diabetics across the world to achieve total reversal. Our science and research-based life-changing protocols have proven their effectiveness thousands of times over. It starts with understanding the root causes of these disorders, and how to tackle them in a phase-wise manner. Do visit our blog section. It has information about each Diabetes-friendly fruit and Much more information on Diabetes
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