Substitute For White Rice, 5 Types Of Rice That Are Safe For Diabetics

JAKARTA - For diabetics, eating white rice is often a concern because the carbohydrate content quickly increases blood sugar levels. But that doesn't mean you have to stop eating rice.

There are several types of rice that are more friendly to diabetics because they have lower Glycemic Index (GI) values, and high fiber and nutrients that help control blood sugar levels.

Here are 5 rice that can be an alternative to white rice, as reported by the Healthshots page.

1. Nasi Chocolate

Brown rice is one of the best options to replace white rice. With GI around 50, this rice is digested more slowly so that blood sugar levels remain stable longer. Brown rice has a layer of dynth and institution, so it is rich in fiber, magnesium, and antioxidants.

Texture is slightly chewy and flavory. This makes brown rice suitable for vegetable tumis, bowl grains, or as a side dish and vegetable companion.

2. Red Rice

Red rice is known to be rich in fiber, protein, and antioxidants. The value of GI ranges from 4552. This makes it safer for red rice to be consumed for diabetics compared to white rice.

The red color comes from anthocyanin, namely antioxidants which are also found in berries and play a role in reducing inflammation and increasing insulin sensitivity.

Replacing white rice with brown rice can help control blood sugar and improve overall metabolic health.

3. Nasi Basmati

Nasi basmati, especially those with brown color, has a lower GI than ordinary white rice. White basmati rice can also be a better choice because its absorption into the body is slower.

Brown basmati rice contains good fiber, vitamin B, and minerals for the body. The aroma is distinctive and the texture is light making it suitable for menus such as biryani rice or healthy kebuli rice. Combine with unfated vegetables and protein.

4. Nasi dari Padi Liar

Even though it is called rice, actually rice from wild rice is seeds from water grass plants. Rice from wild rice has only about 35'40 GI. This makes it one of the lowest choices of rice with GI.

In half a cup of wild rice there are approximately 17.5 grams of carbohydrates and 1.5 grams of fiber, thus helping to maintain a longer feeling of saturation and stabilize blood sugar. The protein content, magnesium, and zinc are also good for metabolic health.

The chewy texture is suitable to be eaten with mushrooms, grilled fish, or grilled vegetables.

5. Black Rice

Black rice is known as one of the most nutrient-rich rice varieties. GI is around 35'45 and rich in fiber and anthocyanin, a strong antioxidant that helps fight oxidative stress, which is the cause of complications of diabetes. In addition to helping control blood sugar, black rice is also good for the health of the eyes and heart.

How Is It The Right Way To Consume Rice For Diabetics?

Choosing only the type of rice is not enough, the way to cook and serve it is also very important.

- Choose brown rice, basmati, wild rice, or red rice

- Cook al dente (not too soft) so that carbohydrate absorption is slower

- Cool the rice overnight before eating to increase the resistance starch which can lower GI

- Soak rice a few hours before cooking to reduce the level of the star

- When eating, half a plate fills with vegetables

- Add healthy protein such as chicken, fish, tempeh, or tofu

- Mix rice with nuts (red beans, lentils, or chicken papas) to make carbohydrate absorption slower.