2023-06-18 04:39:42
Rice is perhaps one of the most common foods on Colombian tables, which is why it is of great interest to know what effects it has on the body.
An article published by the Harvard Medical School warns that it is very important to take into account the effects that the consumption of white rice has on the blood. This, the publication notes, is especially important for people with diabetes.
“Choosing good sources of carbohydrates can help you control your blood sugar and your weight. Eating healthier carbohydrates can help prevent a host of chronic conditions, especially diabetes, But it’s also associated with a lower risk of heart disease and certain cancers.” points to the post.
In turn, it tells patients some of the effects that eating certain foods might have on glucose levels.
One of the best ways to know how much of a risk you are running from the food you eat is to look at an indicator known as the glycemic index, which allows patients to measure how much their blood sugar can rise when eaten. a specific meal.
Medline Plus, the online encyclopedia of the US National Library of Medicine, warns that from 0 to 55 a food is considered to have a low glycemic index, from 56 to 69 it is considered to be medium and from 70 to 100 it is considered high.
“The glycemic index assesses the effect of a specific amount of a food on blood sugar compared to the same amount of pure glucose. A food with a glycemic index of 28 raises blood sugar only 28% more than pure glucose. One with a GI (glycemic index) of 95 acts like pure glucose, ”says, for its part, the article from the Harvard University School of Medicine.
In the case of white rice, for example, health sources indicate that its glycemic index can be between 70 and 72. In this sense, patients are advised to replace white rice with brown rice.
Among the foods that have a low glycemic index, Medline Plus cites the following:
- Quinoa.
- Whole-grain cereal with a high fiber content, rolled or rolled oats.
- Carrots, non-starchy green vegetables.
- Apples, oranges, grapes, and many other fruits.
- Most nuts, legumes, and beans.
- Milk and yogurt.
“Eating foods with a low GI (glycemic index) can help you achieve tighter control over your blood sugar level. Paying attention to the GI of foods can be another tool to help manage diabetes, along with carbohydrate counting. Following a diet with a low GI can also help to lose weight ”, concludes Medline Plus.
What do the experts say?
Faced with this issue, SEMANA consulted the endocrinologist Gustavo Adolfo Parra, who assured that although rice is a carbohydrate, it is an essential food for nutrition, but this should be consumed in moderate quantities and depending on the physical condition of the person who consumes it.
“The nutritional issue must be seen as an integrality. Food is neither good nor bad, it all depends on the amount that we consume; all within the concept of balance and equilibrium so as not to trigger conditions that alter the physical condition of people”.
Likewise, the expert explained that the consumption of carbohydrates is part of a balanced nutrition that is related to very good health. “Within the group of carbohydrates, there are two types, one of plant origin and ultra-processed carbohydrates. Faced with this there may be a bit of confusion because many consider that carbohydrates in general are bad and no, healthy carbohydrates come from a diet of plant origin.
But beyond this, it is important to clarify that “rice, a food that contains fiber and low levels of fatty acids, as well as being a carbohydrate of vegetable origin that would come to fulfill a role of nutritional supplement that must be consumed by combining it correctly to avoid excessive consumption of carbohydrates, especially in people who are sedentary.
“It is worth mentioning that ultra-processed carbohydrates should be avoided at all costs, since they are related to a component of inflammation in health in the medium and long term.”
For the above, It must be taken into account that in order to have a balanced nutrition, three nutritional groups must be included in the main meals, vegetables and fruits, carbohydrates andn where you can include rice and protein. In addition to this, the endocrinologist in question advises “consuming brown rice, since it has a lower glycemic index, which makes the glucose peak following consumption less”
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