HOW IS BASMATI RICE GOOD FOR DIABETES?

Basmati?rice can be a regular portion of your diabetic diet, as it has a low to medium?glycaemic index (GI)?score.?Basmati?rice GI score is between 50 and 58, which is low when compared to other types of rice. Parboiled?basmati?rice has the lowest GI score due to the presence of resistant starch, which is indigestible and does not release glucose in your gut.

A low GI score implies that when consumed,?basmati?rice will gradually increase your blood sugar levels, instead of causing a sudden spike. This makes it a better option for diabetics when compared to white rice (GI score 72), which can de-stabilise your blood sugar levels when consumed.

Basmati?rice also has a higher amount of protein and fibre compared to other types of rice. Both protein and fibre digest much slower compared to carbohydrates, and thus release glucose into your bloodstream at a slower rate. This helps keep your blood sugar levels stable. Protein and fibre also keep you satiated for a longer time, which can help in portion control and reduce overeating or snacking.

The fiber in?basmati?rice becomes the food for gut-friendly bacteria in the large intestine. These bacteria can help improve insulin sensitivity in your body, thus helping you maintain good glycaemic control. The resistant starch in parboiled?basmati?rice also acts like dietary fibre.

?HOW TO HAVE BASMATI RICE FOR DIABETES?

The best way to prepare?basmati?rice is by steaming it, as the GI score of steamed?basmati?rice is lower than boiled rice.

You can substitute white rice or other starchy foods in your diet with?basmati?rice. You can serve?basmati?rice with?low-carb vegetables?and healthy sources of protein like?dal, tofu,?fish,?shrimp or prawns?in order to make up a healthy and balanced meal.

Make sure to limit your consumption of cooked?basmati?rice to one cup (150 g) a day. As?basmati?rice has a considerable amount of carbohydrates, it is important to exercise portion control when consuming it.

Credits:https://phablecare.com/ailment/diabetes/is-basmati-rice-good-for-diabetics/