A clinical nutrition specialist who graduated from the University of Indonesia, Dr. Marini Siregar, SpGK, allows diabetes patients to choose to consume brown rice or white rice in their daily menu as long as it is as needed.
“You can want brown rice, you can eat white rice as long as you consume it according to your needs. If you say 100 grams, it’s 100 grams, three-fourths of a glass, then three-fourths of a glass,” he said in Jakarta, Monday.
According to Marini, specifically for those who choose white rice by adding vegetables as a source of fiber and side dishes containing protein and fat, it will lower the glycemic index of white rice.
The glycemic index is an indicator of how quickly or slowly the carbohydrates in foodstuffs increase blood sugar levels in the body.
The higher the glycemic index number of a food, the faster the food can increase blood sugar levels.
Foods are said to have a low glycemic index if the number is below 55 and high if the number is above 70. The glycemic index of brown rice is said to be around 50 while white rice is around 72.
Speaking of nutrition, brown rice contains high fiber so it can make a person full quickly and not get hungry easily so that later they won’t eat much.
“Red rice also contains zinc and nutrients that function to strengthen the insulin hormone,” said Marini.
He reminded diabetic patients, like healthy people in general, to pay attention to their intake of balanced nutritious food and as much as possible every time they eat, their food intake consists of food sources of carbohydrates, protein, vegetables and fruit, because what is consumed affects the body’s blood sugar level.
Choose foods rich in fiber, vitamins, minerals and low in added sugar, fat or sodium.
Talking about composition, carbohydrates need around 45-65 percent of the total daily calorie needs, then protein as much as 10-20 percent of the total calories per day while fat is less than 30 percent of the total calories per day.
Marini added, people and people with diabetes or diabetes patients also need to stay away from alcohol and cigarettes because both of them can trigger diabetes to develop complications into more severe diseases, such as heart disease, stroke, and eye disease.
Editor: Rustam Effendi
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2023-07-25 06:30:21
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