Brown rice

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*TYPE 2 DIABETES AND BROWN RICE* 

 Rice contains starch, and brown rice is a relatively good source of fiber, especially in comparison with white rice.

 Choose brown or wild rice because of higher fiber content than white rice, so it takes longer for the body to digest them.

 Fiber is a carb that the body cannot digest, so it does not raise blood sugar levels. Fiber helps the digestive system function well, and it may help manage cholesterol levels and reduce the risk of heart disease, a complication of diabetes.

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A *cup of cooked medium-grain brown rice contains:* 

milligrams (mg)

calories: 218

protein: 4.52 g

fiber: 3.50 g

carbohydrate: 45.84 g

calcium 20.00 mg

iron: 1.03 mg

magnesium: 86.00 mg

phosphorus: 150.00 mg

potassium: 154.00 mg

zinc: 1.21 mg

It also contains a variety of vitamins, including B vitamins.

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To cook brown rice, follow these instructions:

 Put brown rice in a pot and add 1.5 cups of water for each cup of rice.

 Bring the rice and water to the boil in an uncovered pot.

 Cover the pot and let it simmer for about 20 minutes.

 Turn off the heat and let the covered pot sit for at least 10 minutes.

 For flavor, can add seasonings, spices, herbs, vegetables, and nuts, such as slivered almonds.

 A little turmeric adds color and have health benefits, especially diabetics.

 Combining brown rice with beans and vegetables can provide a healthful meal. Avoid meat, and add beans or other pulses with rice for a complete protein with all of the amino acids that the body needs.

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Cauliflower “rice”

• Pulse the florets of a large head of cauliflower in a food processor.

• Heat the cauliflower in a pan with a little oil and an onion.

• Sauté for about 3 to 5 minutes until the onions are golden brown and the cauliflower is soft.

• Season to taste with salt, pepper, lemon juice, and herbs.

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Nutritional Benefits of Brown Rice :

🌺Brown rice contains vitamins B1, B3, E, K magnesium, iron, zinc, and protein, in addition to lots of fiber. 

🌼It also has a significant amount of ferulic acid, lysine, potassium, phosphorous, calcium, selenium, and health-supportive vital fatty acids. 

🌺These nutrients help to improve absorption during digestion.

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 *SUMMARY* 

Due to its fiber content, brown rice improves blood sugar control, which is critical for diabetics. It may also lower your risk of developing type 2 diabetes to begin with.

Brown rice has a medium GI score, making it more suitable than white rice — which has a high score.

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The bottom line

Brown rice is perfectly safe to eat in moderation in diabetes.

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