How Does Eating Rice Impact My Blood Sugar Results
September 3, 2020 By
Why can I eat rice on two different occasions and have completely different blood sugar results?
I get so many great questions. I like to share the answers here knowing so many of you are eager to learn all you can about diabetes and good nutrition.
My husband Bob thinks Marcias Morsels is a good name for these tidbits of information. I like it. This morsel is specifically about diabetes.
Ron was trying to figure out what rice did to his blood sugars.
He found that after eating a meal with rice his glucose would be anywhere from 130 to 260. Why was that?
So many more questions popped into my head:
Did you eat the same amount of rice both times?
What else did you eat when you had the rice?
Ron liked beans and cornbread. If he had these in addition to the rice they wouldve increased his glucose because they too are sources of carbohydrate that break down to glucose. On the other hand, if he had baked chicken and green beans with the rice, they would have had little impact.
Was the meal high in fat? Or fiber?
Both fat and fiber can impact how quickly the meal is digested and glucose enters the bloodstream.
When did you check your blood sugar after eating to see the effects of rice?
Some people check fasting only, which is too long after eating. Others check right after eating, before the food has had a chance to break down and glucose moves into the blood stream. .
What medication do you take and when did you take it?
before eating is 80-130
The Effects Of White Rice
Milling and polishing remove the majority of naturally occurring B vitamins, minerals, phytochemicals and fiber in rice. However, this grain still is the principal contributor to energy intake in the diet of many countries, such as China.
Due to the rising rates of Type 2 diabetes and insulin resistance in China, researchers conducted a study to assess the association between rice consumption and diabetes. With attention to regional variations in rice consumption, data was collected from 228 communities in nine provinces throughout China and published in the Annals of Nutrition & Metabolism in June 2015.
As the scientists note, previous research found no association between white rice and diabetes in Australia, Sweden, Finland or the U.S., whereas one U.S. study showed a positive association.
The Annals of Nutrition & Metabolism study revealed some inconsistencies among the geographic regions of China. Its findings suggest that a diet rich in white rice is associated with lower rates of diabetes and elevated LDL cholesterol in some regions in China. The results are conflicting, though.
Like with all foods, moderation is the key. If you have diabetes, consider switching to brown or wild rice as it’s higher in fiber. Keep an eye on serving sizes and try not to go overboard. Eat a diverse diet and get your daily calories from whole foods.
Hms: White Rice Spikes Blood Sugar Levels Almost Same As Pure Table Sugar
In 2018, 485 million metric tons of rice were produced globally
A health tips article Harvard Medical School has highlighted that a serving of white rice has almost the same effect as eating pure table sugar a quick, high spike in blood sugar.
In its A good guide to good carbs: The glycemic index, HMS said choosing low glycemic foods can curb blood sugar spikes and lower risk of diabetes.
White rice has been much more common than brown rice because it has a longer shelf life and transports more easily. However, white rice is also less nutritious.
However, more than half of the world’s population relies on rice as a staple food. In 2018, 485 million metric tons of rice were produced globally.
HMS also unveiled a glycemic index , a tool that measures how much a food boosts blood sugar.
The glycemic index rates the effect of a specific amount of a food on blood sugar compared with the same amount of pure glucose. A food with a glycemic index of 28 boosts blood sugar only 28% as much as pure glucose. One with a GI of 95 acts like pure glucose, it said.
The index also classified daily foods into three groups as per their GI score.
Most fruits and vegetables, beans, minimally processed grains, pasta, low-fat dairy foods and nuts, which generally fall under the GI of 55, has been classified as low.
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White And Brown Rice Contain Traces Of Arsenic
In the past decade, rice has gotten attention for being a grain that is naturally contaminated with arsenic, a carcinogen.
In 2012 Consumer Reports tested brown rice, white rice, and rice products available in the supermarket and found a wide variety had measurable levels of arsenic in them. In a follow-up, in 2014, it reported that one serving of many rice cereal and pasta products contained “over the maximum amount of rice we recommend they should have in a week.”
Both white and brown rice contain arsenic from the environment. The amount of arsenic that is incorporated into the rice depends on how much of the element is in the soil, which varies regionally. For example, Consumer Reports found the lowest levels of arsenic in basmati rice from California, while the highest levels were in rice from Texas.
In 2016, the Food and Drug Administration issued draft guidance to manufacturers to limit arsenic in rice cereal for infants. The FDA recommends that adults and children continue to eat rice products, but make sure they are also eating a varied diet of whole grains like wheat, oats, and barley, saying that “if there are substances in food where reducing exposure is prudent, you’re minimizing that exposure.”
Washing brown rice, cooking it in extra water, and then rinsing it again will get rid of around 50% of arsenic, but will also wash away some of the more beneficial nutrients.
Is Basmati Rice Good For Diabetics
With the rise of type 2 diabetes, there are many people looking for alternative foods that can help combat the effects of this disease. By eating the right food, people can help control the complications that result from diabetes and even lose weight to help reverse the threat to their health. Carbohydrates have been noted as the key nutrient in terms of controlling blood sugar levels. This is because when digested carbohydrates turn into glucose or sugar and enters the blood stream. By controlling the amount the is consumed, carbohydrates can effectively be used to keep blood sugar levels from spiking.
One of the most interesting foods that have been cited as one that helps control the effects of diabetes is basmati rice. It is a food that is a good source of carbohydrates, but also contains a low amount of calories, a solid amount of proteins and fiber as well. However, is basmati rice the answer when it comes to the type of foods that those suffering from type 2 diabetes should consume?
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Eating White Rice Regularly May Raise Type 2 Diabetes Risk
Eating white rice on a regular basis may increase the risk for type 2 diabetes, according to new Harvard School of Public Health research.
HSPH researchers from the Department of Nutritionled by Emily Hu, research assistant, and Qi Sun, research associatereviewed four earlier studies involving more than 352,000 people from China, Japan, the United States, and Australia who were tracked between four and 22 years. The researchers found that people who ate the most ricethree to four servings a daywere 1.5 times more likely to have diabetes than people who ate the least amount of rice. In addition, for every additional large bowl of white rice a person ate each day, the risk rose 10 percent. The link was stronger for people in Asian countries, who eat an average of three to four servings of white rice per day. People in Western countries eat, on average, one to two servings a week.
The study was published in the British Medical Journal March 15, 2012.
White rice has a high glycemic index, meaning that it can cause spikes in blood sugar. Previous research has linked high glycemic index foods with increased type 2 diabetes risk.
People should try to make a switch from eating refined carbs like white rice and white bread to eating more whole grains, Sun told Time magazine.
Pick Fruit For Natural Sugars
Watermelon, pineapple, bananas and grapes are fruits with a high glycemic index that can quickly raise your blood sugar. The glycemic index, or GI, of processed foods tends to be higher than fresh foods. Dried fruits, such as raisins and dried dates, can quickly raise your blood sugar levels. Fruit juice raises your blood sugar more rapidly than fresh fruit. To help replenish your body’s energy stores, Iowa State University Extension and Outreach suggests that you consume 8 ounces of fruit juice within 30 minutes of finishing a workout.
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Awesome Foods That Regulate Your Blood Sugar
Hypoglycemia, diabetes, or addictions to sugar can all cause blood sugar issues for people, but there are many foods that regulate your blood sugar that can help fight this problem naturally. I always hate to see people turn to medicine before food to fight high blood sugar problems, since there are so many wonderful foods that nature has given us that regulate your blood sugar. A healthy diet can fix an array of issues, and though no diet is perfect for all of us, there are some mainstay foods that help keep insulin levels down, and blood sugar level even. We should all be eating more of these, and focusing on the benefits they offer. I know it can be hard to turn down sweets, breads, unhealthy fats, and processed foods, but I promise itâs worth it. Eating foods that regulate your blood sugar helped me get rid of a lifelong addiction to sugar,fast food, and processed food, and even overcome a seizure condition. Add these delicious, nutritious foods to your diet and youâll see the effects almost immediately.
The Short Term: Caffeine Reduces Insulin Sensitivity
Since coffee on its own doesnt contain carbohydrates, simply drinking a cup shouldnt raise glucose levels. To test its effect on glucose metabolism, researchers typically ask study participants to consume either caffeine or coffee with a meal or an oral glucose tolerance test and then monitor their insulin and glucose levels. What theyve found is that insulin and glucose levels tend to rise. That suggests that caffeine causes a decrease in insulin sensitivity since the elevated insulin isnt bringing down the glucose increase from the ingested carbs. In other words, caffeine seems to impair insulins effectiveness. Research has shown that insulin sensitivity drops in response to a single dose of caffeine following 72 hours of caffeine avoidance. It also drops after high coffee consumption over four weeks, suggesting the body does not build a tolerance to caffeines effect on insulin over time.
Research shows the same effects in people with Type 2 diabetes, but the impact may last longer given their existing metabolic impairment. One study at Duke University looked at how consuming the caffeine equivalent of about five cups of coffeehalf at breakfast, half at lunchimpacted participants glucose levels throughout the day. It found that caffeine raised their glucose responses to breakfast, lunch, and dinner, as well as causing an increase in their overall average glucose for the day.
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Who Makes The Best Jollof Rice
I added this title to catch your attention click bate I guess? Im not touching that question with a ten foot pole!
You see I think this question is similar to my experience growing up in the Azores. Many homes make similar recipes, with the same names and mostly the same ingredients and everyone claims their version is the best. Even from town to town on the same small island, there were many different versions of the same dishevery town claiming theres to be the best or the original.
Jollof rice is popular all across West Africa: Ghana, Nigeria, The Gambia, Senegal, Cameroon, Sierra Leone, Côte dIvoire, Liberia, Togo and Mali. All these places have some version of jollof rice. I would absolutely love to taste all their versions to pick my own favourite, but I wont dare get into a discussion about where the original or best version comes from.
For our post, I must have looked at 30 different recipes to come up with my own. Im so happy with the result. This dish is so full of flavour. My version uses farro so its different enough that I feel confident claiming it to be the best jollof farroat least its the best version of jollof farro Ive ever had.
What Are Pulses And Where Do Lentils Fit In
Lentils, classified as pulses, are defined as the dried seeds of legumes, also including chickpeas, dried peas, and beans.
More commonly known as the base for soup and Indian curry, Lentilsflattened, tiny disc-shaped edible seedscome in five basic varieties: most often brown and green but red and yellow provide a more earthy flavor to soups and are great as a base for dips or spreads. They can be cooked to retain their wholeness for salads or go all the way to soft for a perfect thickener. You can imagine then, how substituting well-cooked lentils wouldnt even be noticed in mashed potato, for example.
Then there are French lentils, which are more thick skinned, so they retain their shape when cooked and provide a more nutty, texture, especially for salads. Black lentils are by most accounts the most flavorful, and cook more like the French version but appear closer to the brown lentil. This would be a very pleasing and unobtrusive addition to brown or black rice.
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Roller Coaster: Female Hormones
When a woman’s hormones change, so does their blood sugar. Keep a monthly record of your levels to get a better idea of how your menstrual cycle affects you. Hormone changes during menopause may make blood sugar even harder to control. Talk to your doctor about whether hormone replacement therapy is a good idea.
The Proper Serving Of Basmati Rice
It is important to keep the size of the servings reasonable and be sure to mix it with other foods so that you do not grow tired of eating the same thing on a daily basis. Basmati rice is perfect when it is accompanied by lots of lean meats filled with protein and non-starchy vegetables as well.
While arguably not for everyday meals, this type of rice is perfect for occasions when you want another type of side dish. Especially for one that does not add too many carbohydrates that will kick up your blood sugar levels. In addition, this type of rice can be served alone as a simple snack food when combined with non-starchy vegetables. When served in the proper amount, basmati rice makes for an excellent side dish as it provides the right type of carbohydrates to help control your blood sugar levels.
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Is Sugar Bad For You
If you love sweets, don’t despair. You don’t have to give them up forever. Sugar will raise your blood sugar levels more quickly than other carbs, but diabetes experts now say the total amount of carbs is most important. So keep your serving sizes small and take into account the total carbs and calories.
So What Should You Do
- If caffeine is part of your current routine, either in your morning coffee or before a workout, be aware that it is likely decreasing your acute insulin sensitivity. Try not to pair it with high-carb meals.
- Given that the apparent benefits of long-term coffee consumption appear to outweigh the short-term effects , you probably dont need to cut it out.
- Switching to decaf appears to offer many of the same benefits but with a lesser short-term effect than regular coffee.
- If youre not a coffee person, dont start drinking coffee just for the long-term metabolic benefits. You can get the same beneficial chlorogenic acids through several fruits and vegetables, including apples, artichokes, carrots, and tomatoes. Drinking green tea also appears to have long-term positive effects.
- Remember to avoid adding sugar or artificial sweeteners to your coffee, and skip the sugary energy drinks.
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What Is Jollof Rice
Traditional jollof rice is an iconic West African dish. In addition to the rice itself, common ingredients for this recipe include fresh or canned tomatoes, hot and sweet peppers, a variety of spices and tomato paste.
This dish is often made with scotch bonnet or poblano peppers. I only added one scotch bonnet pepper to my version because I dont have a huge tolerance to spicy foods. I fount it to be a perfect balance of heat. If you like it extra hot, feel free to add more hot peppers to the recipe. While researching, I also found some recipes that use cayenne pepper and hot chili flakes. All good options. You do you.
May Protect Against Type 2 Diabetes
In addition to its potential benefits for individuals with diabetes, brown rice may even reduce your risk of developing type 2 diabetes in the first place.
A study in 197,228 adults linked eating at least 2 servings of brown rice per week to a significantly reduced risk of type 2 diabetes. Furthermore, swapping just 1/4 cup of white rice with brown was associated with a 16% lower risk of this condition .
While the mechanism isnt entirely understood, its thought that the higher fiber content of brown rice is at least partially responsible for this protective effect (
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