A recent study from Harvard University advises that people with diabetes should not consume white (refined) rice. The article points out that food causes “a rapid increase in blood sugar”, which can be dangerous for diabetics. But it is possible to replace it with other, better types of carbohydrates.
White rice is a refined product, since, during its industrialization process, the husk is removed, resulting in the loss of fiber, minerals and vitamins and only preserving the starch. Thus, it is quite rich in carbohydrates: every 100 grams of white rice contains around 28.2 grams of carbohydrates.
There are other grains that can be healthier to replace the consumption of white rice. See some options below:
Quinoa: To replace rice, it must be consumed in the form of grains (there is quinoa flakes or fazinha) and must be cooked in the same way as rice. It is a cereal rich in fiber, proteins, B vitamins, calcium, iron and omega 3.
Integral rice: Brown rice is nothing more than rice that has not gone through the refining process. It has a greater amount of fiber and magnesium.
Carrots: Carrot puree is less caloric than white rice, so it’s a great replacement. The root is rich in fiber and vitamin A, vitamin C and potassium.
Sweet potato: It is a carbohydrate with a low glycemic index, that is, it does not cause a spike in blood glucose like white rice. It is rich in vitamin A, carotenes, vitamin C, potassium, calcium, phosphorus and magnesium, among other nutrients.
Additionally, it is recommended to increase your consumption of fruits and dairy products and consume high-quality proteins.
