White rice is finely ground, the bran and sprouts are removed, so the fiber content is lower. Meanwhile, brown rice still retains many components of the grains, helping the process of digestion and absorption of starch to take place slower.
According to Hy Thuy Tich, Deputy Head of Department at Tay Uyen Hospital under the Chinese Academy of Medical Sciences, people who need to control blood sugar when eating whole grains should pay attention to three factors including controlling total amount, choosing food forms and scientific coordination. Combining more green vegetables, protein and adjusting the order of eating can help control blood sugar better after meals.
Therefore, people with high blood sugar do not necessarily have to replace all white rice with brown rice immediately. You can start by mixing brown rice with white rice, then adjust the ratio depending on digestion and blood sugar levels.
A common mistake is to assume that brown rice is good so it can be eaten unlimitedly. In fact, brown rice still provides carbohydrates and can still raise blood sugar if eaten too much.
Xinhua quoted nutrition experts recommending blood sugar controlers pay attention to the total amount of carbohydrates in their meals, and choose whole grains instead of a portion of refined starch. Brown rice, oats and some whole grains can be used as a higher quality source of carbohydrates.
For people with high uric acid, controlling portion sizes is also especially important. You should not eat more than you need because you switch to brown rice.
A bowl of brown rice will be more suitable if placed in a balanced meal, including plenty of green vegetables and a moderate amount of protein-rich food.
Doctor Thoi Nghe San, Head of the Department of Endocrinology, Hospital directly under No. 2 of Shenyang Medical University, said that people with high uric acid should increase green vegetables, whole grains and beans, and limit eating too much red meat, internal organs and shellfish.
This shows that brown rice should not be seen as a "hypouricemic food". The main benefit lies in that it can replace a portion of refined starch in the overall diet.
People with high blood sugar also need to pay attention to processing methods. Brown rice should not be cooked too soft or ground, ground into powder and used regularly, because the process of shrinking and softening the grain structure can make starch digested faster.
Xinhua also noted that not all products called "raw grains" are beneficial for blood sugar control. Processed products that add too much sugar or fat can lose the advantages of whole grains.
For people with high blood sugar and high uric acid, a more suitable diet is to eat a moderate amount of rice, prioritize brown rice or whole grains, eat more vegetables, limit alcohol, red meat and sugary foods. At the same time, it is necessary to drink enough water and maintain appropriate exercise.
In particular, if uric acid has already increased or has had gout, the diet only plays a supporting role. Patients need to have their uric acid checked periodically and use medication as prescribed when necessary when assessed by a doctor. Xinhua also quoted experts as advising not to rely solely on dietary changes to control prolonged increased uric acid.
