Black Rice as part of a diabetic diet plan
My daughter-in-law brought me a packet black rice recently, when she was on an official visit to Manipur. I had the packet in my pantry, but I was hoping to use it for a special occasion. Today was the day that I cooked black rice because a diabetic relative was visiting us for lunch. I checked and discovered that black rice can be part of a healthy diabetic diet.
Why black rice can be part of a diabetic diet plan
Let me tell you why I chose to cook black rice instead of regular white rice for someone with diabetes.
Excellent source of nutrition Uncooked black rice is great for nutrition. 100 grams of black rice has 9 grams of protein, while brown rice has 7.45 grams.
Black rice is rich in antioxidants
Black rice actually contains more than 20 plant compounds that have antioxidant properties. These include various types carotenoids and flavonoids. Anthocyanins, a group of flavonoid pigments responsible for the purple color of black rice, are also found in black rice. This is also what gives color to many other plant-based foods, such as blueberries, eggplants and sweet potatoes.
Anthocyanins have strong anti-inflammatory and antioxidant properties. Consuming foods high in anthocyanins can help protect against chronic diseases such as heart disease and cholesterol. Anthocyanins can be effective in certain types of cancers, including breast and colorectal cancer.
Black rice can be a great way to add more anti-inflammatory nutrients to your diet.
Diabetic diet and black rice
The use of black rice and other anthocyanin-containing foods are considered to help reduce blood sugar levels in type 2 diabetes. Anthocyanins are antioxidants that protect diabetics from free radicals. Black rice is also high in fiber, which helps slow down the release of glucose into the blood. This slow release prevents sudden spikes of blood sugar. While black rice has the same fiber as brown rice, it is still a whole grain with its bran and endosperm intact. This is why black rice is rich in fiber and slow-digested by the body. Black rice is rich in fiber, which helps to combat obesity, which is the leading risk factor for developing diabetes.
Black rice as a part of a diabetes diet plan to improve eyesight
High amounts of lutein, zeaxanthin and other carotenoids are found in black rice. These are important for eye health. These compounds protect the eyes against potentially harmful free radicals. Zeaxanthin and lutein are well-known for protecting the retina from harmful blue light waves. These antioxidants are crucial to protect against macular damage, which is an age-related cause for blindness. These antioxidants can also reduce the risk of developing cataracts or diabetic retinopathy, which is a major health problem for diabetic patients.
Do you know that black rice is also called Chak-Khao (Chak-Khao) in China? It is known as Forbidden Rice in China because it was only meant for the aristocratic classes. It is made into purple porridge, which is the famous uncooked forbidden rice that turns black after being cooked. The taste of black rice is mildly sweeter than sweet corn and more nutty than sweet corn.
Black rice is a great addition to a diabetic diet plan. It is highly nutritious, but it is best to consult your doctor and nutritionist for more information.
Have you heard of Manipur’s Black Rice Chak-Khao, which recently received a GI tag? Soon, I will share more details about how and why I made Chak-Khao.
Keep safe and healthy until then.
Did you miss our previous article…