हिंदी
CHANDIGARH
Due to its high glycemic index in your diet raises the chances of increasing blood sugar levels in your body. According to the nutritionist, diabetic patients should avoid rice in their diet as it contains high levels of GI. Instead they suggest adding protein, fibre, or fat to the meal could make it diabetic-friendly and help balance blood sugar levels.
Another health expert says, there are ways when you can balance rice and pair it with some protein or fibre which will make it thicker and control diabetes.
Rastogi claims that the proportion of rice to everything else on the plate makes a significant impact and that rice may be more well balanced the denser the protein and fibre in the accompanying alternatives. An effective tool for this is knowledge of GI.
“Fats reduce the GI of the plate, but doing so may prevent you from achieving other fitness objectives. For best results, put protein and fibre before fats. Occasionally, you can cut back on sweet milk-based treats as they are heavy in protein and fat “affirms Rastogi.
The dietician claims that doing this will help you achieve your goals without limiting any food groups, not even white rice.
Rastogi advises patients with diabetes to try these traditional rice dish combinations that would help them control their blood sugar:
Dahi bhat: Dahi lowers the GI of your meals because of its high protein and fat levels.
GI level: Below 35, very low.
Legumes are high in fibre and moderate in protein, so they go well with grains and chhole, dal, or rajma chawal. Here, the term “dal” does not refer to the high-fat restaurant dishes like Dal Makhani, which although low in GI, are not suitable as a daily meal.
GI level: Below 35, very low. Daal has an average GI of 17.
Paneer is rich in protein and lipids, and vegetables contribute fibre and vitamins to a pulao dish.
Extremely low – GI level is less than 40. Since the GI can’t be accurately computed for such little quantities of carbohydrates, this is an approximation.
Fish and rice are a traditional combination in macch bhat, and it works. Fish lowers the GI of the meal by adding protein and fat.
