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Harvard University highlights options to eat instead of white rice – iStock/Getty Images
The consumption of white rice, present in the Brazilian daily menu, was the subject of a study carried out by Harvard Universitywhich aimed to relate the impacts of its consumption on people diagnosed with diabetes.
This is because it is known that the consumption of this food is associated with an instantaneous rise in sugar levels in the bloodstream. Which represents a substantial risk to the health of diabetics.
Because it is a refined product, rice has its husk removed during the industrialization process, resulting in the loss of fiber, minerals and vitamins, leaving only starch.
This characteristic makes the food rich in carbohydrates, with around 28.2 grams of carbohydrates per 100 grams of white rice.
Therefore, research focused on finding healthy alternatives to white rice. Check out some:
Brown rice: Unlike white rice, this type of rice does not go through the refining process, having a greater amount of fiber and magnesium.
Quinoa: Consumed in the form of grains, it is rich in fiber, proteins, B vitamins, calcium, iron and omega 3.
Carrots: Carrot puree can be a lower-calorie alternative that is rich in fiber, vitamin A, C and potassium.
Sweet potato: This carbohydrate with a low glycemic index prevents blood glucose spikes, in addition to being rich in vitamin A, carotenes, vitamin C and several minerals.
Research reinforces the importance of consuming fruits and dairy products, as well as ingesting high-quality proteins in the diet.
Therefore, given this study, it is still possible to highlight the importance of a balanced and diversified diet as a key to the effective management of diabetes.
