Often people suffering from diabetes and PCOD are refused to eat rice. The reason is the high glycemic index of rice, which can increase blood sugar rapidly. But is it really necessary to give up rice completely?
The answer is no. Rice can be included in the diet by adopting the right variety, right cooking method and right quantity.
Why is rice a cause for concern in diabetes and PCOD?
White rice is digested quickly, which
- blood sugar rises rapidly
- Insulin resistance may increase
- The problem of weight and hormonal imbalance may increase in PCOD.
Therefore it is very important to change the method.
Choose the right variety of rice
In Diabetes and PCOD Better option than white rice Are:
- brown rice
- red rice
- black rice
- Hand-Pounded or Desi Rice
- Basmati (in limited quantity)
They contain more fiber, due to which sugar increases slowly.
correct way to cook rice
- Soak rice for 6–8 hours
This reduces the amount of starch. - boil in more water
Remove excess water after boiling, this reduces the glycemic load. - cool cooked rice
Cooling creates “resistant starch,” which reduces the sugar spike. - reheat and eat
This method is considered beneficial in both diabetes and PCOD.
Right time and quantity to eat rice
- eat during the day, not at night
- Once, I Do not take more than ½ bowl
- Eat not every day, 3-4 times a week
What to eat with rice?
Never eat rice alone. Always take with you:
- lentils or kidney beans
- green vegetables
- curd or buttermilk
- salad
Protein and fiber balance the effect of rice.
What mistakes to avoid?
- eat white rice daily
- consuming large amounts of rice
- Potato or sweet food with rice
- eat rice at night
It is not necessary to completely give up rice in diabetes and PCOD.
Right variety, right cooking method and right quantity By adopting it you can enjoy the taste of rice and also maintain your health.
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