Purebun.com – Following a diet without white rice is said to be good for reducing the risk of diabetes. So how to live this diet in a healthy way? Come on, get to know more about a diet without white rice.
Rice that has been milled and removed the bran or skin will become white rice that we usually consume everyday. One of the staple foods in many countries including Indonesia, it can be consumed as much as 3-4 servings a day.
If consumed in the right amount, white rice as a source of carbohydrates has many health benefits. However, eating large portions of white rice every day is often associated with the risk of developing type 2 diabetes.
To reduce the risk of type 2 diabetes, you are advised to go on a diet without white rice. However, a diet without rice does not mean eliminating it from your diet, but rather replacing white rice with other, healthier carbohydrate sources.
Healthy Diet Choices Without White Rice
The way to a healthy rice-free diet is to replace white rice with whole grains. This is because white rice is believed to cause blood sugar to rise drastically. Meanwhile, whole grains are foods that contain soluble fiber and take longer to be processed by the digestive tract.
Therefore, sugar will be released slowly, thus making blood sugar more stable. In addition to grains, consumption of white rice can also be replaced with brown rice, brown rice or basmati rice.
Brown rice contains higher fiber than white rice. This makes brown rice a source of food that has a low glycemic index, so it can reduce spikes in blood sugar levels after eating.
Nutrition to Complement a Diet Without White Rice
In addition to replacing carbohydrate sources, you also need to supplement other nutritional needs by eating a variety of foods, such as:
- A variety of greens, broccoli, carrots, beans, potatoes and corn
- Fruits include oranges, melons, apples, bananas, and grapes
- Whole grains including oats
- Protein from lean meats, eggs and nuts
- Omega-3 fatty acids, such as sardines, anchovies, and salmon
- Milk and its products, such as yogurt and cheese
Some examples of the list of foods and drinks that can be consumed to complement the diet menu without white rice above can be applied to your daily diet.
To keep blood sugar levels stable, you are also advised to limit the consumption of white bread, stop smoking, not consume alcoholic beverages, avoid eating fast food, and exercise regularly.
If you plan to go on a rice-free diet, or have a specific history and want to start a rice-free diet, you should first consult with your doctor. The doctor will give advice on a healthy diet according to your health condition.