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Craving Rice, Managing Sugar? Include Millets, Porridge in Your Diabetes Diet.
- •For diabetes, consume limited rice and include brown rice in your diet, which is high in fiber.
- •Millets like bajra, jowar, and ragi are good alternatives to rice, rich in fiber and nutrients.
- •Quinoa is packed with protein and fiber; it can be eaten with vegetables and pulses.
- •Whole wheat porridge and oats are excellent sources of fiber; include them in breakfast or meals.
- •Controlling diabetes requires more than just rice alternatives; focus on overall lifestyle habits too.
Key Questions Answered
Yes, people with diabetes do not need to give up rice completely, provided they control the portion size and include fiber-rich options. Health experts recommend alternatives such as brown rice, millets like bajra, jowar, ragi, kodo, and kutki, as well as quinoa, porridge, and oats. These alternatives contain fiber and essential nutrients that slow down digestion and help control sudden blood sugar spikes after a meal.
According to health expert Dr. Amit Kumar, brown rice contains significantly more fiber than white rice. This higher fiber content helps slow down the digestion process, which assists in controlling a sudden rise in blood sugar levels after eating. For best results, it should be eaten in balanced quantities alongside vegetables and protein-rich foods like pulses, paneer, eggs, or fish rather than consumed alone.
Simply changing rice alternatives is not enough; managing diabetes requires paying attention to overall lifestyle habits, meal quality, appropriate portion sizes, and regular physical activity. A balanced diet should include adequate amounts of non-starchy vegetables, proper amounts of protein, controlled quantities of carbohydrates, and foods rich in fiber and healthy fats.
