Can People with Diabetes Eat Brown Rice?

From healthline.com

Brown rice is a whole grain that’s often considered a health food.
Unlike white rice, which only contains the starchy endosperm, brown rice retains the nutrient-rich germ and bran layers of the grain. The only part removed is the hard outer hull.

Yet, while it’s higher in several nutrients than white rice, brown rice remains rich in carbs. As a result, you may wonder whether it’s safe for people with diabetes.

This article tells you whether you can eat brown rice if you have diabetes.

How brown rice affects diabetes

Brown rice is a healthy addition to a balanced diet, even if you have diabetes.
Still, it’s important to monitor portion sizes and be aware of how this food affects blood sugar levels.

General health benefits

Brown rice has an impressive nutritional profile. It’s a good source of fibre, antioxidants, and several vitamins and minerals.

Specifically, this whole grain is high in flavonoids — plant compounds with potent antioxidant effects. Eating flavonoid-rich foods is associated with a reduced risk of chronic illnesses, including heart disease, cancer, and Alzheimer’s disease.

Growing evidence suggests that high fibre foods like brown rice are beneficial for digestive health and may reduce your risk of chronic disease. They may also boost fullness and aid weight loss.

Nutritional benefits

One cup (202 grams) of cooked long grain brown rice provides:

• Calories: 248
• Fat: 2 grams
• Carbs: 52 grams
• Fibre: 3 grams
• Protein: 6 grams
• Manganese: 86% of the Daily Value (DV)
• Thiamine (B1): 30% of the DV
• Niacin (B3): 32% of the DV
• Pantothenic acid (B5): 15% of the DV
• Pyridoxine (B6): 15% of the DV
• Copper: 23% of the DV
• Selenium: 21% of the DV
• Magnesium: 19% of the DV
• Phosphorus: 17% of the DV
• Zinc: 13% of the DV

As you can see, brown rice is an excellent source of magnesium. Just 1 cup (202 grams) provides nearly all your daily needs of this mineral, which aids bone development, muscle contractions, nerve functioning, wound healing, and even blood sugar regulation.
Furthermore, brown rice is a good source of riboflavin, iron, potassium, and folate.

Benefits for people with diabetes

Thanks to its high fibre content, brown rice has been shown to significantly reduce post-meal blood sugar levels in people with excess weight, as well as those with type 2 diabetes.

Overall blood sugar control is important for preventing or delaying the progression of diabetes.

In a study in 16 adults with type 2 diabetes, eating 2 servings of brown rice resulted in a significant reduction in post-meal blood sugar and haemoglobin A1c (a marker of blood sugar control), compared with eating white rice.

Meanwhile, an 8-week study in 28 adults with type 2 diabetes found that those eating brown rice at least 10 times per week had significant improvements in blood sugar levels and endothelial function — an important measurement of heart health.

Brown rice may also help improve blood sugar control by aiding weight loss.
In a 6-week study in 40 women with excess weight or obesity, eating 3/4 cup (150 grams) of brown rice per day resulted in significant reductions in weight, waist circumference, and body mass index (BMI), compared with white rice.

Weight loss is important, as an observational study in 867 adults noted that those who lost 10% or more of their body weight within 5 years of receiving a diagnosis of type 2 diabetes were twice as likely to achieve remission within that period.

May protect against type 2 diabetes

In addition to its potential benefits for individuals with diabetes, brown rice may even reduce your risk of developing type 2 diabetes in the first place.

A study in 197,228 adults linked eating at least 2 servings of brown rice per week to a significantly reduced risk of type 2 diabetes. Furthermore, swapping just 1/4 cup (50 grams) of white rice with brown was associated with a 16% lower risk of this condition.

While the mechanism isn’t entirely understood, it’s thought that the higher fibre content of brown rice is at least partially responsible for this protective effect.

Additionally, brown rice is higher in magnesium, which has also been linked to a lower risk of type 2 diabetes.

Summary
Due to its fibre content, brown rice may improve blood sugar control, which is critical for people with diabetes. It may also lower your risk of developing type 2 diabetes to begin with.

https://www.healthline.com/nutrition/brown-rice-for-diabetes#basics

Overspill of fat shown to cause Type 2 Diabetes

From eurekalert.org

For the first time, scientists have been able to observe people developing Type 2 diabetes - and confirmed that fat over-spills from the liver into the pancreas, triggering the chronic condition.

The research, led by Professor Roy Taylor at Newcastle University, UK, is published in the academic journal, Cell Metabolism.

The study involved a group of people from Tyneside who previously had Type 2 diabetes but had lost weight and successfully reversed the condition as part of the DiRECT trial, which was funded by Diabetes UK and led by Professors Roy Taylor and Mike Lean (Glasgow University).

The majority remained non-diabetic for the rest of the two year study, however, a small group went on to re-gain the weight and re-developed Type 2 diabetes.

Professor Roy Taylor, from the Newcastle University Institute of Translational and Clinical Research, explained what the advanced scanning techniques and blood monitoring revealed.

He said: "We saw that when a person accumulates too much fat, which should be stored under the skin, then it has to go elsewhere in the body. The amount that can be stored under the skin varies from person to person, indicating a 'personal fat threshold' above which fat can cause mischief.

"When fat cannot be safely stored under the skin, it is then stored inside the liver, and over-spills to the rest of the body including the pancreas. This 'clogs up' the pancreas, switching off the genes which direct how insulin should effectively be produced, and this causes Type 2 diabetes."
This research by Professor Taylor confirms his Twin Cycle Hypothesis - that Type 2 diabetes is caused by excess fat actually within both the liver and pancreas, and especially that this process is reversible.

Body of research

This latest paper builds on previous Newcastle studies supported by Diabetes UK showing exactly why Type 2 diabetes can be reversed back to normal glucose control. Those studies led to the large DiRECT trial which showed that Primary Care staff can achieve remission of Type 2 diabetes by using a low calorie diet with support to maintain the weight loss.

A quarter of participants achieved a staggering 15 kg or more weight loss, and of these, almost nine out of 10 people put their Type 2 diabetes into remission. After two years, more than one third of the group had been free of diabetes and off all diabetes medication for at least two years.

In 2020, this approach to management of short duration Type 2 diabetes is to be piloted in the NHS in up to 5,000 people across England, and a similar programme is being rolled out in Scotland.
Professor Taylor adds: "This means we can now see Type 2 diabetes as a simple condition where the individual has accumulated more fat than they can cope with.

"Importantly this means that through diet and persistence, patients are able to lose the fat and potentially reverse their diabetes. The sooner this is done after diagnosis, the more likely it is that remission can be achieved."

The team are continuing work to establish what may affect an individual's personal threshold and are supporting the roll out of the NHS Initiatives in both England and Scotland. 'Life Without Diabetes - The definitive guide to understanding and reversing your Type 2 diabetes' by Professor Roy Taylor will be published by Short Books on 26th December 2019.

https://www.eurekalert.org/pub_releases/2019-12/nu-oof122019.php

UK Speaker Sir Lindsay Hoyle reveals diabetes diagnosis

From bbc.co.uk

House of Commons Speaker Sir Lindsay Hoyle has revealed he was diagnosed with diabetes shortly before the general election.

The 62-year-old MP learned he had the condition, most likely Type 1 diabetes, after losing three stone.

Sir Lindsay was urged by his family to visit doctors after becoming ill.
He said the symptoms had been so severe that he was advised to stay in hospital, but he refused to miss the election campaign.

Sir Lindsay was elected as Speaker shortly before Parliament was dissolved for the general election, succeeding John Bercow.

                                                                             UK Parliament

He said he was still in shock over his diabetes diagnosis, but added: "I'm on tablets, as well as having to inject insulin, but it doesn't stop me carrying on and nothing is going to be a barrier to me.
"I'm going to cope with it. I'm going to manage it. I'm going to get through this."

Sir Lindsay also said: "The fact is I feel really well. We know what it is - that's the good news - and of course, I have got to get over it and get on with my job.
"The House of Commons elected me to be the Speaker and there's nothing that's going to stop me from doing that."

Sir Lindsay cited former Prime Minister Theresa May as inspiration for dealing with the condition. She was diagnosed with Type 1 diabetes in 2013, when she was home secretary.

Type 1 diabetes is a result of the pancreas failing to produce enough insulin, which causes deregulated blood sugar levels.
Symptoms can include feeling thirsty, losing weight, blurred vision, tiredness and urinating more often than usual.

Sir Lindsay spoke out about his condition during an interview with filmmaker Rob McLoughlin for the forthcoming documentary series Mr Speaker.

Chris Askew, chief executive of Diabetes UK, said: "Living with type 1 diabetes can be hard, but as Sir Lindsay's experiences have shown, with the right support from your healthcare team - and careful management - people can live full and healthy lives following their diagnosis."

https://www.bbc.co.uk/news/uk-politics-50865877

Ultra-processed foods linked to diabetes risk

From channelnewsasia.com

WASHINGTON: People who eat lots of ultra-processed foods are more likely to develop diabetes than those whose diets contain more foods found in nature, a new study suggests.
Heavily processed foods are often high in sugar, fat and empty calories. Consuming lots of these foods has long been linked to an increased risk of a wide variety of health problems including heart disease, high blood pressure, elevated cholesterol, obesity and certain cancers.

The current study offers fresh evidence linking these foods to type 2 diabetes, the more common form of the disease, which is often associated with excess weight. Among people in the study who ate the most ultra-processed foods, 166 in every 100,000 developed diabetes, compared with 116 out of every 100,000 people who ate the smallest amounts of these foods.

"We advise people to limit their consumption of ultra-processed foods and privilege unprocessed or minimally processed foods - of course in addition to a nutritionally healthy diet low in salt, sugar, fat and energy density; an optimal BMI; and healthy lifestyle behaviours," said lead study author Bernard Srour and senior author Mathilde Touvier of Universite Paris 13 in France.

In particular, people looking to lower their risk of diabetes should limit their intake of red and processed meats and sodas and other sugary drinks, Srour and Touvier said by email. People should also eat lots of yogurt, vegetables, whole grains and nuts to help decrease their diabetes risk, they advised.

For the study, the researchers examined data on more than 104,000 adults without diabetes. Participants were 43 years old, on average, at the start of the study; researchers followed most of them for at least six years.

Overall, about 17 per cent of participants' diets consisted of ultra-processed foods. People who consumed more of these foods tended to eat more calories overall, to have lower quality diets, and to be more likely to be obese and inactive.
During the study period, 821 people were diagnosed with diabetes.

Each 10-percentage point increase in the amount of ultra-processed foods in participants' diets was associated with a 15 per cent higher risk of developing diabetes, researchers report in JAMA Internal Medicine.

The connection between ultra-processed foods and diabetes persisted even after researchers accounted for the nutritional quality of people's diets, any weight gain and other metabolic disorders.

The study wasn't designed to determine whether or how ultra-processed foods might directly cause diabetes.
It's possible, however, that chemical additives and industrial processing that alters the cellular structure of foods both play a role, Srour said.

One limitation of the study is the possibility that some participants with diabetes went undiagnosed, leading to an undercount of the number of diabetes cases.
Even so, the results add to evidence that ultra-processed foods can lead to health problems, said Priscila Machado, a researcher at Deakin University in Australia who wasn't involved in the study.

"Ultra-processed foods have characteristics that stimulate overconsumption and the displacement of healthy foods such as whole grains, fruits and vegetables, including their convenience, accessibility, affordability, big portion sizes, and the aggressive marketing and promotion of these foods," Machado said by email.

People who have the time and resources to avoid ultra-processed foods can spot them pretty easily, however.

"To identify an ultra-processed product, check the list of ingredients," Machado advised. "If you see a very long ingredients list with lots of chemical-sounding names, that's probably a good indication that is an ultra-processed food."

https://www.channelnewsasia.com/news/world/ultra-processed-foods-linked-to-diabetes-risk-12189112

Filtered Coffee Can Reduce Type 2 Diabetes Risk, Research Shows

From dailycoffeenews.com

Researchers in Sweden have affirmed conclusions drawn from previous studies showing that coffee consumption can help reduce the risk of people developing type 2 diabetes. The new study, however, makes a fine distinction for your grinds: drink filtered coffee.

For the purposes of their study, the research team at Chalmers University of Technology in Sweden identify filtered coffee as being filtered with some sort of absorbent material — such as paper filters commonly used in drip coffee machines or pourover baskets — as opposed to non-absorbent metal filters, boiled coffee or instant coffee, or espresso.

“We have identified specific molecules — ‘biomarkers’ – in the blood of those taking part in the study, which indicate the intake of different sorts of coffee,” Chalmers food science professor Rikard Landberg wrote in a summary of the recent study. “These biomarkers are then used for analysis when calculating type 2 diabetes risk. Our results now clearly show that filtered coffee has a positive effect in terms of reducing the risk of developing type 2 diabetes. But boiled coffee does not have this effect.”

Researchers in Sweden found that coffee drinkers using absorbent filters such as paper were less likely to develop type 2 diabetes. File photo.

The study showed that people who drank two to three cups of filtered coffee per day had a 60% lower risk of developing type 2 diabetes than people who drank less than one cup of filtered coffee a day. Consumption of boiled coffee showed no effect on the incidence of type 2 diabetes among study participants.

The researchers believe the difference in results may be explained by diterpenes, a type of molecule found in boiled coffee that is removed through filter applications.

“Filtered coffee refers to methods in which finely ground coffee beans are placed in a filter, and then water passes through, either in a machine or manually,” the university explained in an announcement of the published research. “Boiled coffee is made with coarsely ground coffee beans which are then added directly to the water. This method also includes Turkish and Greek coffee. In the USA, filtered coffee is the most common variety, while instant coffee dominates in the UK. Espresso-based drinks are most common in Southern Europe. Turkish coffee is popular in the Middle East and Eastern Europe.”

Landberg guessed that espresso from traditional espresso machines or from pod brewers, French press, percolators or other brewing methods may also not carry the preventive properties of filter coffee, “but the researchers are careful to note that no conclusions can be drawn yet regarding these other preparation methods,” the university stated.

https://dailycoffeenews.com/2019/12/17/filtered-coffee-can-reduce-type-2-diabetes-risk-research-shows/

Type 2 diabetes: Including this food in your Christmas dinner could lower blood sugar

From express.co.uk

TYPE 2 diabetes is considered a serious condition which affects a person’s blood sugar levels, and left untreated, serious health complications can occur. One way to keep blood sugar levels in check or to lower them is to be vigilant with the foods you eat. During Christmas time, it’s easy to throw caution to the wind, however, certain foods could play havoc with one’s blood sugar. Thankfully, there is a food item that could help lower blood sugar.

Type 2 diabetes causes a person’s body to lose control of the amount of blood sugar (glucose) in the blood. The body doesn’t respond to insulin properly, and may not produce enough, causing blood sugar levels to become too high. If the condition is left untreated, complications which may occur include kidney failure, nerve damage, heart disease and stroke. So what can you do to lower blood sugar levels or keep them under control during the festive season?

Potatoes are considered a starchy vegetable and a healthy carb. They’re high in fibre, low in calories, and include vitamins and minerals.

Most potato varieties have a higher glycaemic index (GI).
The GI rates different foods as high (GI above 70), medium (GI of 56 to 69), and low (GI of 55 or less).
The GI ratings are based on how the food affects blood sugar levels.

Even though it’s a complex carbohydrate, some potatoes increase blood sugar levels faster than other types of complex carbs.
This is because the body processes high GI complex carbs faster than those with a low or medium GI.

To avoid higher glucose levels, a person should control their portion sizes.

           Type 2 diabetes: Potatoes are relatively low in GI and in moderation could lower blood sugar                                                                     (Image: Getty Images)

Are carbohydrates good for you
Diabetes UK said on their website: “Many of us rely on carbohydrates as our main source of energy.
"Carbohydrate-containing foods also provide important nutrients for good health.
"Everyone needs some carbohydrate-containing foods in their diet.
"The actual amount that you need to eat will depend on your age, activity levels and the goals you are trying to achieve.”

What's the healthiest way to have potatoes
Rather than bake, boil, or fry regular potatoes, prepare yams or sweet potatoes.
Both are low-fat, low-calorie, and help stabilise blood sugar.
Unlike potatoes that have a high GI, sweet potatoes and yams have a low to medium GI based on how they’re prepared. Keeping the skin on the sweet potato lowers the GI more due to the fibre content.

When it comes to tucking in to your favourite treats during Christmas, it’s important to always be mindful of portion size.

Making sensible food choices, filling up on vegetables and monitoring the amount of alcohol consumed are all ways to ensure blood sugar levels remain healthy.
Diabetes UK recommends that men should have a maximum of three to four units of alcohol and women a maximum of two to three units.

If a person takes insulin or some types of tablets, alcohol can lower blood glucose levels and therefore increase the risk of having a hypo, which is where a person's blood glucose level falls dangerously low.

https://www.express.co.uk/life-style/health/1217426/type-2-diabetes-diet-food-potatoes-christmas-lower-blood-sugar

Diabetes Diet: 5 Delicious Winter Snacks For Diabetes Management

From food.ndtv.com

Here are some healthy winter snacks diabetics could include in their diet to make sure their blood sugars are stable

Winter's upon us and as we wrap ourselves underneath layers of wool to keep warm, it is advisable to make necessary tweaks to one's diet too.  Why you ask? Because eating seasonal has been linked to a number of health benefits. There are a number fruits, vegetables, that you find only in this season. Some of these seasonal treats are so nutritious that they could help manage a number of health conditions like diabetes and hypertension.

Diabetes is one of the biggest challenges in the world of health and nutrition. According to a study carried by the Lancet Journal, about 98 million Indians are at risk of developing diabetes by the year 2030. Diabetes is characterised by elevated blood sugar levels. While there is no way to reverse the condition, but you can manage it effectively by adopting a healthy and balanced diet rich with fibre and low glycaemic index foods. 

Diabetics should ideally split their meals in multiple small meals, and make sure they are replete with nutrients and contain no added sugar, refined goods and processed junk.  They should also be low in simple carbohydrates. These carbohydrates digest too soon and cause a surge in blood sugar levels. Here are some healthy winter snacks diabetics could include in their diet to make sure their blood sugars are stable.

1. Shakarkandi chaat

Potato's pink tuber cousin, shakarkandi or sweet potato may actually do wonders for blood sugar management. According to the book 'Healing Foods' by DK Publishing House, "they contain slow-release carbohydrate and the hormone adiponectin, a combination that helps keep blood sugar levels steady." Just boil them, cut them, add a bit of lemon juice, sprinkle some chaat masala on top-and your shakarkandi chaat is ready.

^{Diabetes: Sweet potatoes have low glycaemic index}

2. Carrot sticks and hummus

Carrots are packed with good quality fibres. They are low in carbs and calories too. Wash the winter veggie well. Peel and cut them in long strips, dip them in hummus and munch away!


3. Beetroot salad

Beetroot is another winter delight, we can never get enough of. The ruby red vegetable is also a treasure of fibre, folate, manganese, potassium, iron, vitamin C, vitamin B9. This beetroot salad made with a delightful mix of beetroot, broccoli, walnuts, apple, celery and roasted papad makes for a healthy evening snack. Make sure you avoid adding sugar in the mix.

4. Nutty trail mix
Nuts are an intrinsic part of desi winter preparations. They are used to make ladoos, they are used in halwas too. Now use a chunk if these healthy nuts for your own trail mix. Take a bit of almonds slivers, flax, chia, pumpkin seeds, sunflower seeds, prunes and put them in a mason jar. Tuck into them when cravings kick. Practice moderation.

5. Roasted chana

Chanas, or chickpeas, are packed with fibres. Did you know? Fibres also induce a sense of satiety. If you feel full, you would refrain from binging on other unhealthy snacks.

Try these snacks, but make sure you do not lose sight of portion control. Excess of anything may prove detrimental to your health.

(This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.)

https://food.ndtv.com/food-drinks/diabetes-diet-5-delicious-winter-snacks-for-diabetes-management-2148782