Is Red Rice Good or Bad For Diabetes
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Hello, I’m Ty Mason from TheDiabetesCouncil.com, researcher, writer and I have type 2 diabetes. Today I’m going to answer the question, is red rice good for diabetes. But before we get into that, make sure you download my free diabetes management book which also includes a diabetes grocery shopping guide (foods to eat and avoid) and other tips to better manage your blood sugar to avoid complications.
We have covered rice in the past, but that basically included brown and white rice. You can view that video, just search from our channel page “Rice and Diabetes.” Red rice is a bit different.
Brown rice is the whole grain with just the first outer layer (husk or hull) removed through milling. It retains its fiber and germ which contains vital nutrients. White rice is brown rice that has been milled to remove the bran and much of the germ, reducing fiber and nutrient content drastically.
Red rice has the hull still on it, or at least part of the hull. The redness is due to its high level of anthocyanin.
According to Dr. Gargi Sharma, “Brown rice and red rice are quite similar when we talk about them on the nutritional front. Both are great sources of fibre, B vitamins, calcium, zinc and iron, manganese, selenium, magnesium and other nutrients. One thing that sets the red variety apart from its brown counterpart is it being enriched with antioxidants that can help fight damaging free radicals in our body.”
The culprit in rice that is difficult for the person with diabetes is carbohydrates. If you have diabetes, you know carbs and sugars are our enemy when it comes to maintaining healthy blood glucose levels. One cup of long grain brown rice contains 48 grams of carbs with only 3 of them coming from dietary fiber. The glycemic index of red rice is 55. This makes the glycemic load at 25. That is in the high GL category.
So, is red rice good for diabetes? Not really. In moderate amounts it is ok to have. Moderation and portions being the key. Of all the rices, it is the one I would choose, but be careful.
I hope this answered your question is red rice good or bad for diabetes. Don’t forget to get your diabetes management book.
Let me know if you have any other diabetes related questions.