Table of contents:
- Why is white rice one of those avoided by diabetes mellitus sufferers?
- Other sources of carbohydrates besides white rice
- 1. Brown rice
- 2. Whole grain bread (whole wheat)
- 3. Oats
- 4. Potatoes
White rice is one of the staple foods of Indonesians. In fact, most Indonesians don't feel like they have eaten if they haven't eaten white rice. No wonder Indonesia is one of the countries with the largest consumption of white rice in the world.
However, nowadays some people try to replace white rice with other foods. Usually they avoid white rice because they want to lose weight or for people who suffer from diabetes mellitus to maintain their blood sugar levels. White rice can contribute to weight gain, but it all depends on how much you eat in a day.
Why is white rice one of those avoided by diabetes mellitus sufferers?
White rice is a food that contains a high glycemic index. The high glycemic index makes white rice easy and quick to be broken down into sugars that will be absorbed by the body. This makes blood glucose levels in diabetics will quickly rise so that it can have a bad impact on diabetics.
Other sources of carbohydrates besides white rice
For those of you who are trying to avoid white rice from your daily menu, here are other better carbohydrate food alternatives than white rice.
1. Brown rice
Brown rice has a higher content of B vitamins and fiber than white rice. In 1 cup (50 grams of rice), brown rice has a fiber content of 3.5 grams while white rice has a fiber content of 0.6 grams. The high fiber content in brown rice will keep you full longer and less hungry so you don't overeat. In addition, brown rice also has lower calories compared to white rice. Because of these advantages, brown rice may be able to help those of you who are on a weight loss program.
In addition, brown rice is also good for diabetics because of its high fiber content and also has a low glycemic index, which helps people with diabetes mellitus in maintaining their blood sugar levels. Another advantage of brown rice, namely the high unsaturated fat content that can help you maintain blood cholesterol levels.
2. Whole grain bread (whole wheat)
Bread is an alternative to rice. However, choose whole wheat bread over white bread if you want the extra benefits. Whole wheat bread may be the right choice for those of you who are in weight loss because of its lower calorie content than white rice. Whole wheat bread also has a lower glycemic index than white rice. This helps keep your blood sugar from rising quickly and also prevents hunger from coming sooner.
In addition, whole wheat bread also contains minerals calcium, magnesium, phosphorus, and zinc, and contains vitamin E and folate. Folate helps remove homocysteine from the blood which can help lower the risk of cardiovascular disease. Whole wheat bread also contains more fiber than white rice.
3. Oats
Oats are a type of whole grain that can help you reduce your risk of high blood pressure, high cholesterol, diabetes, heart disease, obesity, and cancer. Oats contain fewer calories and carbohydrates, but contain higher protein than white rice. In addition, oats also contain vitamin B6, thiamine, niacin and folate. Oats are also a good source of riboflavin. Riboflavin plays an important role in converting carbohydrates into energy, forming red blood cells, and also supporting growth. Oats also contain the same amount of zinc as brown rice.
In addition, oats also contain calcium, iron, magnesium and phosphorus. Calcium is important for bone strength, iron plays an important role in the formation of red blood cells, and phosphorus plays an important role in muscle and nerve function, as well as in energy storage. What is no less important is that oats also contain fiber. Fiber is very helpful in the digestive system, and also minimizes the risk of high cholesterol, heart disease, and obesity.
4. Potatoes
Potatoes are also a food that can replace white rice. Potatoes have lower calories than white rice, but higher than brown rice. Potatoes also contain higher fiber than white rice, especially when eaten with the skin. Potato skins can add fiber content. In addition, potatoes also contain vitamin B6, thiamine, riboflavin, folate, and vitamin C. Another advantage is that potatoes contain 5 times more mineral calcium, 2 times more phosphorus, and 14 times more potassium than white rice. Potatoes and white rice contain equal amounts of zinc and magnesium.
Another advantage of potatoes is that potatoes have a lower glycemic index than white rice, but a much higher glycemic index in potatoes compared to brown rice. Boiled potatoes are better than white rice because they contain more vitamins and minerals, but if you add oil, butter, cheese, and others it will definitely increase the number of calories from potatoes.
Those are various alternative food choices that are better than white rice that you can consume everyday. Take turns so you don't get bored. Good luck!
