Diabetes is one of the world's most common health issues. According to the World Health Organization (WHO), the total number of diabetics was 31.7 million in the year 2000 and is expected to increase by more than 100 per cent to 79.4 million by 2030. Diabetes is a condition in which a person is unable to produce enough insulin or is unable to use the insulin that is present in the body. While diabetes was once thought to be caused by a genetic predisposition, it is now thought to be primarily caused by the modern lifestyle. However, studies are still on to determine the real causes of diabetes. It is distinguished by persistently elevated blood sugar levels, which can lead to other health issues such as cardiovascular disease. This condition cannot be completely treated or reversed; however, it can be regulated and managed with a few lifestyle and dietary changes.
Most health experts recommend eliminating rice from a diabetic's diet because it may affect blood sugar levels, but rice is a staple in most Indian diets, therefore, it is not feasible to rule it out of the diets. Anything in moderation is not harmful, besides you can be a smart-eater. That is, eat rice in a way that actually enables you to manage blood sugar levels. It is possible, here are some ideas.
1. Eat Dahi Chawal
Dahi decreases your meals' glycemic index (GI) because it is high in protein and fat. This is also one of the most filling dishes you can eat in Indian cuisine and it is quite famous on top of it for its delicious taste. It is a win-win situation because it provides great taste and amazing health.
2. Rice With Chole, Rajma And Dal Is A Balanced Meal
Legumes have a moderate amount of protein and a lot of fibre. Here, the term "dal" does not refer to high-fat restaurant dishes like Dal Makhani, which although low in GI, are not suitable as a daily meal. The best part about these dishes is that they are proper meals that will enable you to go through your whole day. Chole chawal and rajma chawal are popular Indian dishes loved by everyone.
3. Rice With Paneer And Veggies Is a Good Idea Too
Veggies provide fibre and micronutrients to a meal, while paneer is high in protein and fat. This is a rich way to eat your rice and keep your blood sugar levels in check. Vegetables are always a healthy option as they are packed with nutrients and you can’t go wrong with them. Paneer on the other hand can be used for its soft texture and flavour to make your rice dish richer. Both ways are quite healthy as their nutrients will help you regulate your blood sugar levels.
4. Rice With Fish Could Help Manage Your Protein Intake Too
The traditional combination of fish and rice works well. Fish adds protein and fat to the plate, lowering the GI. Additionally, this dish is a stellar option for meals. It provides great taste and is extremely healthy. Rice with fish is among the very popular dishes of India and its benefits can’t be taken for granted especially if you want to tackle blood sugar levels without missing on your favourite foods.