Last Updated on by San San

Diabetic Living: Can Diabetics Eat Rice and Beans?

Live a healthy lifestyle and your body will reward you. If you’re someone who has inevitable diabetes, then practice discipline and life will reward you with more years.

Living as a diabetic is difficult. It is a lifestyle makeover that will save your life many times, and because of that, your diet is always controlled. With that in mind, it’s normal to ask questions. One of the questions most diabetics find themselves asking is, “can diabetics eat rice and beans?”

White flour and rice are some of the two things that diabetics are advised to stay clear off! This makes you wonder after quite some time, “can diabetics eat rice and beans?” It’s a common question because of the carbohydrates you can find in white rice and beans. So, can diabetics eat any kind of rice and beans? Or, does it depend on the variety they choose?

According to many studies, rice causes a blood sugar spike in diabetic patients. It has also been suggested as a cause of prediabetes; the condition that puts you at a higher risk of getting diabetes. The body treats rice as sugar. It is easily digestible; therefore, it hits the bloodstream all at once. In a diabetic person, the chemical used in the absorption of glucose into body cells (glucose) is not effective. Therefore, the sugars stay in the bloodstream longer than they should.

On the other hand, beans are considered very healthy for a diabetic. Beans contain starch, protein, fiber, and other essential nutrients such as iron, zinc, and folate.

Diabetes is a serious condition. Mismanagement of the disease can lead to more serious problems such as heart disease, kidney failure, loss of eyesight, and damage of blood vessels. Changing one’s diet is one of the precautions that a diabetic person is supposed to take.

A diabetic is advised to embrace healthy eating and watch out for those carbohydrates! We all know that carbohydrates easily get converted to sugar in the body, and that is not a good process for diabetics to undergo and experience.

Can Diabetics Eat Rice?

can diabetics eat rice

As a diabetic, it is very important to keep tabs on your total carb intake and the glycemic index of the foods that you consume. Foods that have a high glycemic index rating cause a spike in blood sugar. Watching these two factors will ensure that your blood sugar levels are stabilized and you can reduce your reliance on drugs.

Rich is rich in carbs and has a high glycemic index rating. So, can diabetics eat rice? Yes! You only need to limit your portion and eat it occasionally.

In addition, there are healthy types of rice in the market nowadays. Read the packaging to know the carbohydrate count and the glycemic index of the rice before making a choice. The ideal rice for a diabetic contains around 45-60g of carbohydrates per serving. Choose one with a low glycemic index score.

Choose brown rice, wild rice, and long-grain white rice instead of short-grain white rice. This is because they contain more fiber, nutrients, and vitamins and also have a moderate glycemic index score of 56-69. Short grain rice has a high glycemic index score of about 70 and does not have much nutritional value.

It is important to remember to cook your meal al dente. Al dente means a bit crunchy, or still firm to the tooth. Overcooking rice makes its glycemic index much higher.

Doctors advise having your plate as follows; ¼ protein, ¼ grains/starchy foods, ½ non-starchy vegetables. You can opt to add fruit or a low-carb drink.

Watch your portion, around ¼ cup of rice, is enough. That is roughly 15g of carbs.

Can Diabetics Eat Beans?

can diabetics eat beans

Beans are recommended for people with diabetes. Beans are an affordable source of vitamins, proteins, fiber, minerals, and antioxidants.

Beans contain carbs that have a low glycemic index, therefore, do not cause a spike in blood sugar. Beans contain a complex carbohydrate that makes the digestion process last longer, therefore resulting in stable blood sugar levels.

Beans have fiber and they are a good way to reduce the effect high glycemic index foods such as cereal have on blood sugar. The fiber in beans will help slow down food digestion, resulting in stable blood sugar levels.

Fiber also helps one manage their weight and cholesterol levels. This can lower the chances of developing conditions associated with diabetes such as heart disease, stroke, kidney failure, and obesity.

Beans are a good source of protein. Protein also helps give a sense of fullness, so that one does not feel the urge to snack. ½ cup of protein can provide the same amount of protein as an ounce of meat, minus the saturated fats.

½ cup bean serving contains 125 calories, 15g carbs, 7g protein, and up to 3g of fat when cooked. Baked beans contain more carbs. Also, canned beans often have added sugar, so be keen to read the label before making a purchase.

However, beans cause bloating and gas for some people. It is of great discomfort, but not harmful. The reason bloating occurs after taking beans is because undergoes a bacterial fermentation process that breaks the starch and fiber in them.

The Conclusion: Can Diabetics Eat Rice and Beans?

Beans make a great side dish. Beans can be a side dish to rice, salads, soups and so much more! Combining rice and beans makes the food digestion lasts longer, therefore, avoiding the blood sugar spikes. Beans are also a perfect meat substitute.

For instance, long-grain white rice has a glycemic index score of about 80 and is considered a high GI food. Black beans have a GI rating of about 20, pinto beans 45, kidney beans 20. They are generally low GI foods.

When making a bean purchase, go for the dried ones rather than canned ones. Canned beans contain a lot of salt. Soak the dried beans for about 12 hours and cook them after.

As a diabetic, you can also enjoy canned beans, but be sure to first rinse them to take off the salt or sugar added.

You can spice up your rice and beans meals by adding sugar-free spices such as cinnamon, turmeric, and black pepper.

In conclusion, rice and beans is a safe choice for a diabetic. In fact, diabetics are advised to add this dish to their meal plan.

Rice and beans add protein, fiber, carbohydrates, and other minerals to the body. Beans is a low GI food while rice is a high GI food. The two complement each other! Beans reduce the impact that rice would have on the body if taken alone.

Opt for dried beans rather than canned ones. When it comes to rice, choose long-grain white rice, wild rice, or brown rice. They have a lower GI rating compared to short-grain rice, hence, safer for a diabetic to consume at moderate portion sizes.


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