EAT RICE EVERY DAY and SEE WHAT HAPPENS TO YOUR BODY (CAN PEOPLE WITH DIABETES EAT RICE)? Can you eat rice if you have diabetes or prediabetes? And which rice is best for you?
Or maybe you should remove it from your diet once and for all! That's the subject of today's video! Rice, one of the most basic and most consumed foods in the world.
Is it true that he is the great villain for those who are diabetic or for those who want a healthy life? Or is it just another myth circulating on the internet. What do you think?
I will try to answer the most frequently asked questions about rice: what are the differences between white, brown, parboiled and black rice? Which is best suited for you? And how rice can and should fit into a healthy diet for those with diabetes.
But that's not all, we're also going to talk about the famous rice diet, which revolutionized medicine at a time when there were still no effective medicines to treat diabetes. And at the end, I'll give you a tip on how to make rice an even healthier food for your body. You are curious?
So stay until the end and find out! But first, enjoy the video, subscribe to the channel and also share the video with your friends. AND TELL ME- Do you eat rice?
Do you have diabetes or pre-diabetes? What part of Brazil or the world are you from? Write below!
Let's go! Do you think diabetics should avoid rice at all costs? It's time to dismantle one of the myths about eating for diabetics!
The truth is that many of the popular recommendations about rice and blood sugar are based on half-truths and a lack of information. Today, we're going to turn the tables: I'm going to show you that rice, when chosen and prepared correctly, is not only safe for diabetics, but can also be a valuable part of your diet. Don't fall for old myths — stay with me and discover how you can enjoy rice without putting your health at risk!
Rice and the Glycemic Index Why is rice considered an enemy of diabetics? Well, 100 grams of dry rice - this one - has 78 grams of starch. Starch is a type of complex carbohydrate, made up of glucose chains linked together.
Is it just rice that has starch? Potatoes, cassava, corn, wheat, all contain starch. So, if you swap rice for tapioca, for example, it could be even worse, because around 90% of tapioca is starch.
When you chew, your salivary glands and pancreas will produce amylase. See amylase will break down starch- AMI LASE. FRIEND.
It will break down the starch into glucose. The same one that is high in the blood of diabetics. Glucose is sugar.
But let's go back a little. We need carbohydrates. If you decide to eliminate all carbohydrates from your diet, you will not enjoy your life.
You will live according to your diabetes. And that's not cool. That's why you shouldn't remove rice, tapioca, wheat, corn, beans from your diet.
. . that's not all.
You have to know how to dose the quantity! Keyword: moderation. Like everything in life, right!
Because white rice, the one you eat, has a high glycemic index. What is glycemic index? The glycemic index is a measurement that shows how a food raises blood sugar.
Foods with a high GI cause a rapid increase in blood glucose, and foods with a low GI release energy more gradually. White rice has a high glycemic index. It varies between 70-90 depending on the variety of rice and how you cook it.
Ig up to 55 is considered low Between 56-69 is considered moderate And high ig is 70 or more. White rice has a high glycemic index. This means it is digested quickly, causing spikes in blood glucose and insulin.
But it's not just white rice - boiled potatoes, white bread and tapioca fit here too. Does all rice have a high glycemic index? No - brown rice has a moderate glycemic index - around 56 - because it has more fiber.
Opening a parenthesis here- Brown rice is a complex carbohydrate. It has a whole grain, that is, it has the shell, the bran and the germ. That's why it's rich in fiber, vitamins and minerals.
Fiber slows down the digestion of starch, releasing energy more gradually and also providing greater satiety. The problem with brown rice is arsenic, which can be harmful to your health. White rice does not contain arsenic because it is refined.
86% of the calories in white rice come from carbohydrates. And the black rice? It is considered the healthiest of all.
It has a low glycemic index - 46 - it is wholemeal, so it has fiber and vitamins and it also has a very interesting antioxidant, anthocyanin, which will give it that black or purple color. Anthocyanin is the same as blueberries, red fruits, açaí, grapes and red cabbage. Anthocyanin protects your brain health, reducing the risk of dementia, it also protects your blood vessels and your heart.
The problem with black rice is that it also contains arsenic and is the most expensive of the 3. Yesterday I bought it and went to see the price at Carrefour - 1 kg of black rice is 57 reais. Compare with 1kg of brown rice - 13 reais and white rice 8 reais.
What about parboiled? It was 8. 50.
What is parboiled rice? It is a partially boiled- par- de pacial. - Boil- boiled rice.
It is treated with hot water, steamed and dried. The difference is that it cooks faster, it doesn't break as much, it's more resistant to breakage, and, for those of you who are diabetic, it has a lower glycemic index. 55.
So the glycemic index of parboiled rice is lower than pure white rice. Well, the video was worth it. You've already learned that with 50 cents more you can have rice with a lower glycemic index!
But look carefully. All the rices I mentioned have a lot of carbohydrates. They all have a lot of starch.
As I said, starch turns into glucose. If you are diabetic, pre-diabetic, reduce your portions. Ah, but it's black rice!
But it's brown rice. They are all rice. If you eat too much you will gain weight and your blood sugar will worsen.
But you can eat, you know. Don't feel guilty about it. rice diet And did you know that the rice diet existed?
Yes, the world goes through many diet fads. This diet was created by a German doctor, who fled Nazi Germany in the 1930s and ended up at Duke University, in the USA. It's a historic diet.
In the 30s and 40s, people died from high blood pressure, called malignant hypertension. Because there was no medicine for hypertension. And you 're complaining about the losartan that you get at the health center and that it's super effective.
. . The American president himself, FDR, died of malignant hypertension.
This German doctor decided to follow a diet that he thought could help with hypertension. And he created the rice diet which was a restrictive diet, about 2000 calories, which was basically rice and fruit, with almost zero salt, no animal protein or cholesterol. The diet was so restrictive that several patients were hospitalized to be monitored.
And in an incredible 2/3 of cases the disease was reversed. It resolved heart failure, visual problems and even some cases of kidney problems. In the case of diabetics, 1/4 of diabetics had a reversal of diabetic retinopathy, which is still difficult to achieve today and many managed to stop using insulin… At the time I read this, about the rice diet, I found it very interesting, that 20 years ago, when I was doing my residency, but today I am against restrictive diets.
I don't think they work in the medium or long term. The ideal is to maintain a healthy diet, with things that you can introduce into your diet and not exclude. For more than 10 years, the two best diets in the world have been diets that can be maintained in the long term, the dash diet, which is for hypertensive people, and the Mediterranean diet, which are rich in fruits, vegetables, whole grains, and low in sugar, salt and red meat.
And, look, the Mediterranean diet has paella, which is made from rice. how to make rice healthier And an interesting trick you can do with your rice to make it healthier. It's almost the same as what they do with parboiled rice.
This technique can be especially helpful for people with type 2 diabetes or prediabetes. If you cook your rice and let it cool overnight in the refrigerator, the starch in the rice will become more resistant, lowering the rice's glycemic index and improving your intestinal flora. And that doesn't just apply to your rice.
It goes for potatoes, for your pasta. Cooking and then refrigerating them makes the starch molecules more compact, making them harder to digest. So your amylase won't be able to break down the starch into glucose as easily.
And, look how interesting, you must already be doing this without knowing it. That food you made yesterday and will reuse today is worth it. And when starch becomes resistant, it remains in the intestine, becoming a prebiotic, that is, it will feed the good bacteria in your intestine.
Cool huh! Tips for diabetics who eat rice My final tips: If you are diabetic, how should you consume rice? First, reduce your white rice a little.
Start buying parboiled, wholemeal and, if it fits in your budget, black rice. No, I like white rice! Cook and let it cool in the refrigerator to produce resistant starch.
No, I prefer freshly made rice, loose. Combine with beans, lentils, flaxseed, chia, add more fiber to your plate, a greener dish, more vegetables. Or more lean proteins.
Both fiber and protein will slow down the absorption of glucose and leave you feeling fuller for longer. And look, reduce the portion. White rice has a lot of starch and no fiber.
I know you want to eat more, but reduce the portion. Eat more beans. We Brazilians eat right - rice and beans!
Season your dish with spices. Cinnamon tends to lower blood sugar a little, as does ginger and curry. And of course, what I always say here, do more physical exercise, monitor your blood sugar, and do everything you can to keep it within range.
Glycated Hb at least below 7. 0, even better would be below 6. 5 or even lower.
And if it's difficult to control, look for an endocrinologist, look for a nutritionist. Do your best to stay in control and avoid complications. I hope you liked the video.
If you liked it, like it and share it with other people. Almost everyone eats rice, it's always interesting to know a little more. .
. And what the next video you're going to watch will be. I'll leave my special playlist about diabetes and also my video about fruits for diabetics.
What are the best and worst fruits for you? My name is André Wambier, cardiologist, and this is cardiodf. com.
br Remember to subscribe to the channel And see you in the next video. Thank you very much!
