Fried rice is mostly a carbohydrate-based meal, which can lead to a drastic rise in blood sugar levels; however, it also contains other nutrients like protein, fats, and even more vitamins and minerals. The vitamins in this meal are owed to the vegetables added to give it that extra nutritious and beautiful look. Regardless, let’s explore my thoughts about your question, “Is fried rice good for diabetics?
I like to believe that whoever came up with the fried rice idea had so much leftover food after Thanksgiving; he didn’t want to waste any food, so he decided to whip up something out of the blue, and boom, he gave us this wonderful delicacy, fried rice!
The real story is that fried rice is a Chinese staple that has recently become widely accepted. Although it is typically made using leftovers, it is very nutritious and pretty. Fried rice is a common dish that involves cooked rice, which is stir-fried in some oil alongside other ingredients and spices like vegetables, meat, seafood, soy sauce, garlic, etc.
Rice and diabetics: What is all the fuss about?
Most times, someone says, “I’m diabetic.” People don’t have much to offer other than to tell you to stay away from rice and sugar, and sometimes they don’t even know why, and because I would never leave you hanging, I’ll tell you why!
In past years, if not generations, rice has become a staple in almost every home and culture. It is the most basic food and calorie source for half of the world’s population, especially in Africa and Asia. Rice can be made into anything, including rice cakes, and can be paired with almost any meal, from soups to pasta and beans, which is why it is so commonly used.
Sadly, rice and diabetics can hardly co-exist because rice is a carbohydrate-based meal and can cause sharp spikes in blood sugar levels, and as a diabetic, this is a problem. The thought of rice staying out of your diet may be difficult to fathom because all your meals have rice as the basic ingredient, but if you’re trying to keep your sugar levels from going through the roof, rice should be avoided whenever you can.
It’s not surprising that doctors and your diabetic team may advise you to eliminate rice from your diet completely, as it’s the right thing to do. However, this may not be possible because you and the family can hardly survive without rice, and alternatives like black rice or quinoa are either too expensive or unavailable. In a rush to find a way out, you think of a recipe like fried rice and its impact on diabetics.
Read: Can diabetics eat ramen noodles?
Is Fried Rice Good for Diabetics?
Depending on its constituents and the quantity you have, fried rice can be good for diabetics. While fried rice is a major food in many homes and is enjoyed by many people, as a diabetic, it isn’t your best friend because it’s primarily a carbohydrate-based meal and can result in a sharp increase in blood sugar because of its fast absorption and high glycemic index. This is especially true if you plan on having white fried rice.
Now that’s me being neutral, but if I have to be subjective, I’ll say that if you’re a diabetic, you should stay away from most fried foods and fried rice, especially when it is white rice because no matter how well you cook this, it is going to raise your blood sugar, thereby negatively impacting your blood sugar levels.
If you must have fried rice, then there are certain things you can do to reduce the potential problems that may arise from eating fried rice as a diabetic, some of which include:
Choose rice that has more fiber and a lower GI
Rice might not be what you should be eating at this point in your life, but if you must, you should always opt for one with more fiber and a lower GI than white rice, like brown rice, basmati rice, and wild rice. These are preferable to white rice.
Compared to white rice, which has a GI and GL of 70 and 56,
- Wild rice has a GI (glycemic index) and GL (glycemic load) of 45 and 33.8, respectively.
- Brown rice has a GI and GL of 55 and 36.8, respectively.
- Basmati rice has a GI and GL of 50 and 37.5, respectively. These should guide your choice of rice when making something like fried rice for a diabetic.
Add lots of vegetables and Beans
To get the most out of your fried rice, prepare it yourself, which is better than purchasing it at a store. You should make vegetables and beans a huge part of the dish. Pick as many vegetables as possible, especially non-starchy ones like broccoli, onions, eggplants, and peppers. Add some eggs, and also make lentils or beans.
Finally, one thing that makes fried rice what it is is its ability to be made with whatever you want, but with rice in it. So to make fried rice for diabetics, one thing you need to bear in mind is the proportion of the rice to the proteins and vitamins. The trick is to keep the carbohydrate as minimal as possible.
If you’re to eat fried rice, vegetables, eggs, lentils, and legumes should be the main dish with a little rice.
Conclusion
I have been able to manage my diabetes effectively for years, not by removing carbs from my diet (as this could cause lethargy), but by measuring my daily carb intake while also ensuring to pair them with good amounts of fats or proteins to ensure they are absorbed more slowly.
The same rule applies to fried rice; Want to have some? Ensure to chop some liver into it (which could also add flavor and texture) and consume some other proteins before you dive into the meal.
