Rice substitutes for diabetics

Diabetics can choose oats to replace white rice.

Oats are a whole grain that is rich in fiber along with essential minerals such as magnesium, potassium, calcium, phosphorus, zinc and iron. Oats are not only nutritious and help people feel full for a long time, but they can also provide specific benefits for people with type 2 diabetes.

The American Diabetes Association (ADA) recommends that people with diabetes should choose oats to replace white rice in their daily meals.

Diabetics can use oatmeal instead of rice.

Oatmeal contains beta-glucan (ß-glucan), a soluble fiber that slows down stomach emptying, binds to sugar and cholesterol, thereby slowing down the absorption of sugar into the blood, helping to prevent blood sugar from rising suddenly when eating as well as reducing the absorption of cholesterol, which is bad fat. Because oats are digested and metabolized more slowly, when eating oats, blood sugar levels increase less.

Good foods for diabetics

Garima Goyal, a nutritionist from Garima Diet Clinic (India) shares a very effective dietary change for diabetes. Therefore, for diabetics, the following raw foods can be beneficial in many different ways. It helps to avoid processed foods, avoid junk food, can help in weight loss. Helps to stay away from all kinds of sugar and preservatives that can cause spikes in blood sugar levels.

Broccoli

Broccoli has a low glycemic index and load. In addition, the fiber content in this food is also relatively abundant (about 2.6g fiber / 100g broccoli).

Cabbage

This vegetable has a low carbohydrate content (about 6g/100g of cabbage); of which, up to 50% is fiber and contains almost no sugar.

Therefore, diabetics can safely consume 200 - 300g of cabbage per meal without worrying about blood sugar rising rapidly and making the disease worse.

Zucchini

Zucchini has a relatively low starch content (3.1g starch/100g zucchini), so consuming zucchini can help stabilize blood sugar levels in patients.

Zucchini is a food that provides abundant vitamin C.

In addition, this food is also a rich source of vitamin C - a nutrient that has been shown to help regulate blood sugar levels after meals and effectively support blood sugar control.

Noodles

On average, 100g of squash noodles contain only about 7g of carbohydrates. Of which, the fiber content is 1.5g.

In addition, this food also provides about 10% of the daily potassium requirement - a mineral that can protect the kidneys and cardiovascular system from complications of type 2 diabetes.

Carrot

On average, 100g of carrots can contain up to 2.8g of fiber, accounting for about 10% of the recommended daily fiber requirement, helping you control blood sugar and limit excessive fat absorption.

In addition, this food also contains many nutrients such as potassium, vitamin C, K, folate (vitamin B9), which support the digestive process and help improve insulin resistance in people with type 2 diabetes.

Vermicelli, noodles

All of the carbohydrate content in vermicelli/noodles exists in the form of fiber; therefore, both the glycemic index and glycemic load of this food are zero.

Vermicelli, noodles, pho.

Quinoa

With a low glycemic index and glycemic load, consuming quinoa instead of rice can help diabetics maintain stable blood sugar levels.

In particular, after being cooked, the glycemic index of quinoa can be reduced to 35 and the glycemic load is only 7.3.

In addition, the high fiber and magnesium content in this food also helps control blood sugar levels, helping to reduce the risk of developing dangerous complications such as kidney failure, heart failure and nerve damage due to high blood sugar.

Lentils

In addition to stabilizing blood sugar, lentils are also a rich source of fiber and protein. These nutrients play an important role in repairing internal damage, supporting digestion, and boosting immunity.

In addition to stabilizing blood sugar, lentils are also a rich source of fiber and protein.

Peas

Besides its low glycemic index and load, this food is a rich source of fiber and folate.

Fiber helps support the digestive system and control blood sugar levels, while folate has been shown to have a positive effect on insulin resistance.

Taro

Taro is a rich source of vitamin A, vitamin C, vitamin B6, manganese and potassium. These nutrients can support overall health and contribute to blood sugar control in people with diabetes.

Therefore, consuming taro instead of rice can help patients maintain blood sugar levels and improve overall health.

Source: https://giadinh.suckhoedoisong.vn/thuc-pham-thay-the-com-danh-cho-nguoi-bi-tieu-duong-172250419000233178.htm