Thoughtful Christmas Gifts for Diabetics Who Enjoy Rice and Turkey – By Dr Harold Gunatillake

Finding the perfect Christmas gift for someone with diabetes can be a meaningful way to show you care, especially considering their dietary preferences. Gifts that enhance the cooking experience with rice and turkey can make meal preparation more straightforward and enjoyable.

The Relationship Between Rice and Diabetes: Assessing the Risk

Rice is one of the world’s most widely consumed staple foods, especially in Asia, where it constitutes a significant part of the diet. Rice consumption in Asia accounts for 90% of global rice consumption, making the region the largest staple consumer. Among the countries with the highest rice consumption per capita in Asia are Laos and Cambodia.

Research indicates that higher consumption of white rice is associated with an increased risk of developing diabetes, with the strongest association observed in South Asia. In other regions, the association is modest and may not be significant.

In Sri Lanka, rice consumption is particularly relevant to the incidence of diabetes:

Rice Consumption: White rice is a staple food in Sri Lanka, and its high consumption is believed to contribute to an increased risk of diabetes.

Parboiled Rice: Parboiled rice has a lower glycemic index (GI) than raw or polished rice and maybe a better option for individuals with diabetes.

Prevalence of Diabetes: The prevalence of diabetes in Sri Lanka varies by region, with the highest rates found in the southwestern, northern, and eastern areas.

Do the people in rice-eating countries have a higher incidence of diabetes?

Yes, the risk of developing type 2 diabetes is higher in countries that eat more rice compared to Western countries:

White rice consumption

A meta-analysis of cohort studies found that people who eat more white rice, especially Asians, are at a higher risk of developing type 2 diabetes. In one study, each additional serving of white rice daily was associated with an 11% higher risk of diabetes.

Rice intake in Asia

Asians typically eat three to four servings of white rice daily, compared to one or two servings weekly in the West.

Diet transition

A recent change in diet in Asian countries has led to more obesity and insulin resistance. This transition has been characterised by a decrease in physical activity and an increase in the variety and security of food.

Rice as a staple food

Rice has been a staple food in Asian populations for thousands of years. However, the recent transition in diet may make Asian populations more susceptible to the adverse effects of high white rice consumption.

Should you eliminate white rice from your diabetes diet?

You don’t have to give up white rice entirely because your body needs carbohydrates from foods like rice. Just be wary of the quantity you eat, and whenever possible, opt for brown or wild rice over white since these types have more nutrients and a lower GI.

To further lower your diabetes risk, have one serving (half a cup) of rice no more than four times a week. Consider any added sauces that could also contain sugar and carbs. Find out more about adding carbohydrates as part of a healthy diabetes diet.

Is brown rice better than white rice for diabetes?

Removing only the outer layer (the hull) of rice is the least damaging method for preserving its nutritional value. This approach helps avoid the unnecessary loss of nutrients that occurs with further processing.

If brown rice is milled more extensively to remove the bran and most of the germ layer, the result is white rice, which has lost many essential nutrients. At this stage, the rice is still not polished; it turns a true white colour only after the polishing process is done.

Polishing removes the aleurone layer of the grain, which is rich in health-supportive fats. These fats in the aleurone layer are susceptible to oxidation when exposed to air. Ultimately, polished white rice is primarily a ball of starch, lacking at least 11 nutrients and fat.

Brown rice and white rice have dissimilar amounts of starch.

A cup of brown rice has about 50.1 grams of starch. Brown rice is a whole grain that contains more fibre and protein than white rice.

Brown rice also contains more nutrients and antioxidants than white rice.

A serving of white rice contains over 53 grams of carbohydrates, most starch. Because white rice has had the bran and germ removed, it has less fibre and protein than brown rice.

Brown rice is more suitable for individuals with diabetes. Its unprocessed nature allows sugar breakdown to be absorbed slowly, preventing spikes in blood sugar levels.

Resistant starch in white rice

Diabetics can enjoy white rice by cooling the cooked starch overnight in the refrigerator and reheating it before consumption.

Resistant starch is a type of carbohydrate that resists digestion in the small intestine and ferments in the large intestine. This unique property allows it to act as a prebiotic, feeding beneficial gut bacteria and contributing to overall gut health. There are several types of resistant starch, classified by their structure or source.

Notably, cooked and cooled rice is recognized for having a higher resistant starch content compared to freshly cooked rice.

**The Cooling Process and Its Impact**

When cooked rice cools, a process called starch retrogradation occurs, which increases the level of resistant starch. Research indicates that cooling white rice for 24 hours at 4°C (39°F) and then reheating it significantly raises its resistant starch content. For example, studies show that freshly cooked white rice contains about 0.64 grams of resistant starch per 100 grams, while cooled and reheated rice can contain as much as 1.65 grams per 100 grams. This increase in resistant starch could positively impact postprandial glycemia, reducing the blood glucose response after meals.

Resistant starch has benefits.

**Glycemic Control:** Resistant starch does not raise blood glucose levels because it is not digested in the small intestine. This feature makes it particularly beneficial for individuals managing diabetes.

**Gut Health:** The fermentation of resistant starch in the large intestine promotes gut health by encouraging the growth of beneficial bacteria. This can help reduce inflammation and improve digestive function.

**Other Benefits:** Additional advantages of resistant starch may include increased feelings of fullness, potential support for weight management, lower cholesterol levels, and a reduced risk of colorectal cancer.

When oil is added to rice during cooking, the fat molecules interact with the starch granules to form a protective layer. This change in the starch structure makes it more resistant to digestive enzymes in the body.

Resistant starch has become an important dietary consideration for individuals with diabetes, especially when consuming foods like rice. This type of starch resists digestion in the small intestine and

instead ferments in the large intestine, providing various health benefits that may help manage blood glucose levels.

I hope this article inspires diabetics to embrace their love for rice in their daily diet.

End