Can Diabetics Eat Rice – Part 1

Did you know rice is the oldest known
food still widely consumed today. Archaeologists can date its consumption
back to around 5,000 BC. So that leads us to a really important question what has
changed. Is rice now making us fat or are the other key elements that are driving
this growing epidemic of obesity and diabetes. So our main questions in the
next two episodes are this. Is white rice healthy? Is rice fattening? Can rice be
used for weight loss? And most importantly, as a diabetic
can we rice, and how often? If you’d like to know the answers to these questions
then I do have an episode you do not want to miss. Now as a brand new
channel I do need you to hit those alerts the notification button that’ll
let you know in the next episode will be released. Which is that little gray bell on
right on the corner of your screen. Reminder if you are new to YouTube
clicking that belt will always let you know when the next episode is ready,
because there’s gonna be a part two of this series. Most importantly you’re
going to want to subscribe and if you like what you’ve heard today that like
button. Now in part one we will go over some very valuable statistics on rice, we
will get a really good solid nutritional base for part two. Then in part two, we
will unveil the reasons why rice has had a bad rap how to possibly incorporate it
into a diet for both weight loss and blood glucose control. All wrapped up in
a four simple practical tips!! So let’s begin by talking about some interesting
facts about rice. Rice is second in terms of
world wide production after corn. Corn production is mostly for purposes other
than for human consumption. So it is actually rice as the single most
important grain for humans around the world. Asia alone produces about 90% of
the world’s rice. Did you know the two top Japanese car manufacturers were
named after rice. Toyota means bountiful rice field, and Honda means main rice
field. I love those facts. Now some nutritionists call rice and empty source
of calories and they recommend just avoiding it. Okay…. and others say rice in
moderation is just fine which is it? our beloved Internet, chocked full of arm chair
quarterback experts all repeating the same thing. looking to grab that headline
attention. Glad you’ve got the resilient diabetic here! So how are we
gonna do this? We’re gonna start off by looking at what’s known as the Japanese
paradox. And what is that? The Japanese eat rice and just about every meal and
they live a long time. So the next questions I always get asked
are, if the Japanese eat rice at every meal then why shouldn’t I be able to eat
potato chips and soda which are also carbohydrates and live to 110. Believe me
that silly argument is made all the time. As of 2017 Japan’s obesity rate was
around 4.3%. Here in the States, you want to guess….. it’s about 36%.
And then other rice-eating countries like Vietnam it’s like 2.1%
Why…. We’ll go over some small little details here, but I’ll give you some more
facts later on. For one, if you haven’t noticed in Japan you end up walking
everywhere, so energy expenditure is higher. If you go back to one of my
episodes where I discuss the energy balance equation, what I’ll do is I’ll
set up a little white box above you on that screen, you’re able to click it
you’ll see it pop up. It’ll take you to that video. Second, when it comes to
their food, their portion sizes are smaller. So one also has to take into
account the accompaniments. They are different. Now on average we consume
about 3700 calories per person per day here in the States. In Japan it’s around
2700 per person per day, but yet every meal for the Japanese involves a serving
of rice! Adding to the paradox Japan has the
longest average life expectancy in the world. How old….. 84 years old, where there
are over 2 million over the age of 90. So the latest estimates are there are about
2.1 billion people nearly 30% of the world’s population are either obese or
overweight! I’ll repeat that, over 30% of the world’s population are either obese
or overweight. The rise in global obesity rates and diabetes will only get worse.
Some are already calling this the new Black Death. Can we blame the rice? We’ll go
into details as to why or why not. Alright so the next question we’ve got
to ask ourselves is what is the nutritional value of rice? ….And white rice
is about 90 percent carbohydrate, 8% protein, or about 2 percent fat.
White rice contains some magnesium, phosphorus, manganese, selenium, iron, folic
acid, and niacin. But as we already know, white rice is low in fiber. One cup of
enriched rice does have about 23% of the recommended daily value intake of folic
acid and B vitamins. We’re gonna use this word enriched rice. What is that? It’s
critically important based on where you get your rice. And this is how it works.
When rice is processed into white rice a great deal of nutritional value is
actually lost. The fiber, the nutrient-rich outer bran, is stripped
leaving behind the germ and the endosperm. In other words it’s like as
polishing process, and as a result white rice is not terribly nutritious. So what
are the producers of rice do after it’s been stripped? They add the vitamins
minerals back in after it’s been processed. They either use a pellet
version or a spring process. All right….. This process also increases the cooking
quality, the shelf life, and the tastiness, but unfortunately as we know now it
comes at the reduced nutritional value. Starch our key word for today is the
most common form of carbohydrate in rice. And it’s made up of these very very long
chains of glucose. Two key words you’re gonna want to know amylose and
amylopectin. Rice that is high in amylose such as basmati rice does not stick
together. On the other hand rice that is low in amylose high in amylopectin is
sticky after cooking. Heard of sticky rice. So what is starch? ……. Now starches as they call it
a complex carbohydrate because it’s because of its molecular structure.
Simply meaning it’s just a long-chain of just glucose molecules linked
together. Just imagine this long extended chain of purely sugar molecules. Starch
is not only found on rice but in corn, wheat, beans, potatoes, and many other
vegetables too. We discussed the two types of starch amylose and
amylopectin, now what are the differences between the two and how’s it going to
affect you? And I’ve got to keep this as uncomplicated as possible. So we’ll begin
with amylose. Amylose is the smaller version it contains between 500 to about
20,000 molecules of glucose connected together in that chain. The difference
is that that chain is twisted into this helix forming this structure that slows
the digestion of the sugar. So the enzymes have a harder time breaking it
apart. So amylose is slowly digested and absorbed. For us diabetics and those
looking to lose fat and weight amylose can keep blood sugars a bit more stable
because it doesn’t cause those large spikes in blood sugars. Now whereas
amylopectin it’s much larger structure than amylose. It’s made up of millions of
glucose molecules that are branched out into the crystalline form. This structure
or form makes the glucose really easily cleaved during digestion. What does that do?
…….Well it’s more rapidly absorbed. One may see a kind of a temporary spike in
blood sugars followed by one being hungry again, because of the blood,
and the drop in blood sugars. Now in episode three do fruit juices and
smoothies kill, we discussed that very important physiological process of how
carbohydrates are broken down by the body into the simple sugar form. What
were they? Do you remember? … There were glucose, fructose, and galactose. If you
haven’t seen that episode look for the white box I’ll set it up for you again.
And that’ll take you directly to that episode.
And that way you get to view part of the equation that puts and ties everything
together. If you remember in that video where does starch begin to be
broken apart? The mouth, with the enzyme salivary amylase. That’s where those
amylopectin chains of glucose begin to start coming apart. Kind of like cotton
candy in your mouth. It just starts that process where the glucose molecules get
cut and broken apart. Then they are completely broken apart into the single
glucose molecules by that small intestine. So it is absorbed into the
bloodstream as single glucose molecules!! And here’s a fact to know, about 70 to 80
percent of the total natural starch in plants is made up of that larger
amylopectin the easily broken down one. We briefly mentioned earlier different
rice have different ratio of those starches. So one must know what kind of
rice has been eaten, Busmati rice, or sticky rice. The trick here is that
amylose does not gelatinize during the cooking process.
This starts and tends to cook a little more fluffy. And you obviously know the
grains are separate. Why, it retains more starch. So now that we know this, we can
quickly discuss the types of rice and the variables to keep this simplistic as
possible. First of all we’ve got long grain rice. Long grain white rice. It
cooks up fluffy, and separate, has much less fiber but is enriched with
nutrients vitamins and minerals. Again depending on where you are and your
source of rice. Some may have nothing in there. You’ve got your medium grain rice
it has more amylopectin in the grains so a softer outer layer releases starch in
the cooking process, so it cooks up creamy. Short grain rice, even more
amylopectin in the grains. Releases a lot of starch during the cooking
so it becomes even more creamier when cooked. The short grain rice is usually
used for yeah…… risotto. It releases all that amylopectin during the cooking
process so that finished dish is creamy and has that real soft velvety kind of
mouthfeel. And finally brown rice. We won’t get in a discussion of which one is
better at this point. But I will say is this. Only the hull has been removed
during the processing. The bran is retained which results in a rice with a
higher fiber content and nutrient content. The one thing you need to know
about a brown rice is that it’s gonna take a little longer to cook than white
rice because the outer layer is harder. So cooking times must be adjusted with
that. Got it…….. Now that we know what rice is, we will in part TWO discuss the
mistakes most make when it comes to rice consumption. How to incorporate rice into
a healthy diet? How rice can be a part of your weight loss plan? And for us
diabetics we will discuss those really important questions that are of paramount to our
health. Can rice help maintain and control our blood Sugar’s? This is
especially important for those cultures and parts of the world where rice is a
staple for every meal. So if you found this first part helpful please hit those
alerts the notification button that gray bell!! The subscribe button, and if you
like what you heard the like button!! It is super super super important for us
brand new channels the more you hit those alerts the more YouTube promotes
the channel the more people get to see this. That’s why I ask…… In the comments
section below, feel free to tell me what kind of rice
do you use, and is it a part of your daily diet too? And would you recommend the
rice and why. So have a great day, a productive week, and we will see you soon
with part TWO!!

One thought on “Can Diabetics Eat Rice – Part 1

  1. Great, informative video. Question for you, though.  When you say the starch is "cooked out" of certain rice types, it doesn't really go away, it's just transferred to the water, correct?  The same amount of carbohydrate is present, it's just been transferred from the rice grain to the water, thus making the "creamy" rice.  That "cream" is really just the sugars suspended in the water, right?  If that's the case, what is the better type of rice to eat, which will enter the bloodstream more slowly?Also, do you think the low obesity rate in countries like Cambodia and Viet Nam may have something to do with the overall poverty level there…not too many villagers have the money to eat three large meals a day, which I think would contribute to them being less overweight.  Their consumption of highly processed and fatty foods is considerably less also.  If you answer these questions in Part 2, I'll get the info from there…sorry I'm jumping the gun a little, but you now have me asking questions myself!

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