- Black Rice: Nutrition Facts
- Black Rice Benefits for Diabetes
- Ways to Consume Black Rice for Diabetics
- Best Time to Consume Black Rice
- Risks of Overconsumption of Black Rice
- Other Health Benefits of Black Rice
- Don’t Have Time To Read?
Did you know that white rice is high in carbohydrates and can cause a sudden spike in glucose levels, making it a ‘not-so-good’ option for diabetic patients? However, not all kinds of rice are ‘not healthy’ for diabetics. One such rice is Black rice.
Black rice is called “black” because of its deep black-purple colour. Its low GI score of 42.3 and high fibre content (three times more than white rice) make it a favourable pick for diabetics. Read further to understand if black rice is good for diabetes.
Rich in fiber, antioxidants, vitamins, and minerals, black rice is considered highly nutritious. According to the US Department of Agriculture, 100g of uncooked black rice contains:
Black rice contains no sugar. Though it is high in carbs, it gets digested slowly and does not cause an increase in your blood sugar levels. Diabetic patients must consider adding black rice to their diet.
The process of cooking and consuming black rice is similar to white rice. However, black rice takes a little longer to cook.
The best time to consume black rice for diabetes is in the mornings and in the afternoon. As black rice is digested slowly by the human body, eating it in the evenings may lead to indigestion and bloating.
Overconsumption of black rice by diabetic patients may lead to gastrointestinal problems like gas, indigestion, bloating, and upset stomach. The high fibre content present in black rice makes it difficult to digest. Hence, always consume black rice in limited quantities.
Though black rice is a beneficial addition to a diabetic diet, the amount to be consumed differs from person to person based on their digestive capacity. Consult your doctor to understand the quantity of black rice you can safely include in your daily meals.
Its rich vitamin, mineral, and antioxidant content make black rice good for overall health. Other black rice benefits for diabetes are:
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