Count your carbs: How much rice can a diabetic have? Is brown rice better than white rice?

Most diabetics are in a dilemma about the amount of carbohydrates they can consume and whether they can have what they have been familiar with, rice and wheat. So how much of rice can a diabetic have? “A diabetic person is allowed to have at least 30 gms of rice (raw).

THE RIGHT PORTION OF RICE

According to Dr Gandhi, it is never recommended that a person with diabetes must avoid carbohydrates completely. The quality and quantity of the carbohydrates must be considered. According to the portion exchange, 30 gm of rice gives 20 gm of carbohydrates.

A controlled amount and complex form of carbohydrates are advised in gm as per distribution and requirements of calories for a person with diabetes, because glucose, the product of carbohydrates, gives a spike in the blood sugar levels after digestion and absorption. So, 30 gm of raw or uncooked rice counts for one portion size,” explains Dr Gandhi.

IS BROWN RICE BETTER?

Brown rice, says Dr Gandhi, has more fibre content (1.8 gm), when compared with simple white rice (.4 gm), so it is a better alternative. Enriching rice with vegetables and pulses and combining a portion of rice with beans increase the nutritional value of the meal.

Also, people on a diet must consider the glycaemic index (GI) of food. GI is a scale (0 to 100) that quantifies how fast the body converts carbohydrates from food into glucose and the impact on blood sugar levels.Rice has been categorised in the high glycemic rank, that is 70 or above.”

A portion of 100 gm of rice gives:

Energy: 130 kcal

Protein: 2.7 gm