Highlights
- Rice has attained a bad rapport in diet and nutrition world
- Not all varieties of rice are unhealthy; black rice may help diabetics
- Black rice is rich in antioxidants and fibre
Rice has acquired a bad rapport in the health and nutrition world. The popular food grain is said to be bad for the weight and may lead to erratic blood sugar levels. This is why people who are watching their weight or anyone suffering from diabetes are advised to stay away from rice. This is because white rice is rich in starchy carbohydrates and can lead to sudden after-meal spikes in levels of blood glucose, leading to health complications in patients. The body of a normal person is capable of tightly regulating the levels of blood sugar at any given point of time, through metabolic homeostasis. But in a diabetes patient, either this mechanism is broken down as is the case with Type-2 diabetes patients or else the body is unable to produce enough insulin to regulate blood sugar, as happens in the case with Type-1 diabetes.
But not all varieties of rice are bad for diabetics. Black rice in particular may actually help patients of Type-2 diabetes regulate the symptoms of diabetes. Black rice is also known as Forbidden Rice and chak-khao in the Indian state of Manipur, where it is cooked into the famous purple kheer. Although the uncooked forbidden rice appears black in colour, it turns purple after being cooked. Black rice can be turned into porridges, desserts, rice cakes, breads and even in rice noodles. Black rice has a slightly mild nutty taste and flavour, much like brown rice. So can diabetes patients eat black rice to regulate their blood sugar levels? Let's find out!
Also Read:Type-2 Diabetes: Try These Diabetic-Friendly Recipes To Manage Blood Sugar Levels
Diabetes Diet: Black rice may help patients of Type 2 diabetes
Black Rice Or Forbidden Rice For Diabetes
The unique colour of black rice is due to the presence of anthocyanins in the food grain. Anthocyanins are water-soluble pigments also present in foods like blueberries, raspberries, aubergines, etc. and these have antioxidant abilities. They act against free radicals and may hence, help diabetics get protection from cell damage and fight inflammation. Anthocyanins are also great for protecting heart function. Black rice is also rich in fibre, which helps in the slow release of glucose in the blood, preventing any sudden spikes in blood sugar levels. The amount of fibre in black rice is similar to that of brown rice. Black rice are whole grains and have their bran and endosperm intact, which is what makes them rich in fibre, which is digested slowly by the body. Black rice therefore, also promotes satiety and may help you fight obesity, which is a risk factor for diabetes.
Also Read:Diabetes Diet: 5 Desi Diabetic-Friendly Fruits To Include In Your Diet
Black rice may be a good addition to a diabetic diet, but it is advised that you consult your nutritionist or dietitian to know the exact amount of black rice that you can safely include in your daily meals. Besides eating healthy, fibre-rich foods, it is also important for diabetics to engage in some physical activity to regulate their symptoms.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
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FAQs
They act against free radicals and may hence, help diabetics get protection from cell damage and fight inflammation. Anthocyanins are also great for protecting heart function. Black rice is also rich in fibre, which helps in the slow release of glucose in the blood, preventing any sudden spikes in blood sugar levels.
Can black rice reduce sugar levels? ›
Black rice might be an excellent dietary choice for diabetic people. The phenolic compounds present in black rice may help reduce blood glucose levels. However, if you have diabetes, you are advised to strictly adhere to your doctor's advice.
Is it okay to eat black rice every day? ›
Can I eat black rice every day? As with most delicious things in life, it's all about moderation. “Black rice is high in fiber, which is a good thing overall, but don't overdo it, since eating too much fiber too quickly could cause an upset stomach or gas,” warns Allen.
Which rice control blood sugar? ›
Darker rice varieties, such as red or black rice, generally contain more fiber and antioxidants than white rice. These properties can help slow down the release of sugar into the bloodstream, making them better choices for diabetes management.
Which is better for diabetics, black rice or brown rice? ›
Black rice has a lower GI than brown rice. As a result, people with diabetes, high blood sugar levels, or insulin sensitivity must opt for black rice.
Can diabetics eat black rice every day? ›
Black rice may be a good addition to a diabetic diet, but it is advised that you consult your nutritionist or dietitian to know the exact amount of black rice that you can safely include in your daily meals.
What is the disadvantage of black rice? ›
However, overconsumption of black rice does not lead to severe complications apart from some minor symptoms. The minor side effects of black rice include an upset stomach, gas, or bloating. This generally happens due to the high fibre content present in black rice.
Does black rice reduce belly fat? ›
Antioxidants found in black rice have the potential to burn fats, bad lipids, and triglycerides, which can help you rapidly reduce belly fat. Therefore, consuming food rich in antioxidants is a great way to benefit from the many health advantages, such as weight loss.
Why is black rice called forbidden rice? ›
1 Forbidden rice earned its name because it was once reserved for the Chinese emperor to ensure his health and longevity, and forbidden to anyone else. Forbidden rice is a medium-grain, non-glutinous heirloom rice with a deep purple hue and a nutty, slightly sweet flavor.
Why do Koreans eat black rice? ›
Is Korean Purple Rice Healthy? Black rice is best known for its high content of anthocyanin. It is a powerful antioxidant that's also found in purple eggplant and blueberries. Also, black rice is a source of iron, fiber, and vitamin E.
Protein-rich foods like eggs can play an important role in regulating blood sugar levels for people with diabetes. Plus, eggs contain many essential vitamins and minerals, and have just 80 calories each.
Why can't diabetics eat rice? ›
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.
Can diabetics eat bananas? ›
A person with diabetes can enjoy bananas in moderation as part of a balanced diet. The vitamin, mineral, and fiber content of bananas may even offer health benefits for people with diabetes, as long as an individual does not eat excessive portions.
Can Type 2 diabetics eat black rice? ›
Black rice may also offer other potential benefits, including: Lower blood sugar levels. Animal studies suggest that eating black rice and other anthocyanin-containing foods may help reduce blood sugar levels in those with type 2 diabetes.
Should you rinse black rice? ›
You don't need to rinse black rice before cooking it; doing so might wash away some of its nutrients. In a large, heavy saucepan, combine 1 cup black rice, 1/4 tsp kosher salt, and 1 3/4 to 2 1/4 cups water (less for chewier grains; more for a slightly softer texture). Bring to a boil over medium-high heat.
What is black rice called? ›
When they went to the market to buy some, they learned that black rice is called hei mei in Chinese, but is also referred to as 'longevity rice' or 'tribute rice', because according to legend in the Sung and Tang Dynasties (about 900 CE) it was reserved for the emperors to ensure their good health and long life.
Does black rice have a lot of sugar? ›
There are zero grams of sugar in black rice, so the rest of the carbohydrate in black rice is starch.
Does eating rice lower blood sugar? ›
Even though it is not sweet, sticky white rice is another food that can deceptively bump blood sugar. Devoid of the fibrous outer bran and nutrient filled germ layers, white rice is mostly starch with a correspondingly high glycemic load.
Does rice raise or lower blood sugar? ›
White rice has a high glycemic index, meaning that it can cause spikes in blood sugar.
How long does it take for rice to affect blood sugar? ›
One cup of cooked Jasmine rice, depending on the brand, has ~45g of carbohydrates with 1g of fiber. Since the fiber has been removed, the GI tract can quickly break down the white rice and raise blood glucose levels 60 to 90minutes after eating.
