The four carbs sources beside rice

currently some people try to replace white rice with other foods. Usually they avoid white rice for wanting to lose weight or for people suffering from diabetes mellitus to keep their blood sugar levels. White rice can contribute to weight gain, but it all depends on how much you consume in a day.
Why does white rice include those avoided by people with diabetes mellitus?

White rice is one of the foods that contain high glycemic index. A high glycemic index makes white rice easy and quick to break down into sugars that will be absorbed by the body. This makes the blood glucose levels in diabetics will quickly rise so it can bring adverse effects for people with diabetes.

Source of carbohydrates other than white rice

For those of you who are trying to avoid white rice from your daily menu, here are some other alternative sources of carbohydrate food that is better than white rice.

1. Red rice

Red rice has vitamin B and fiber content higher than white rice. In 1 cup (50 grams of rice), red rice has a fiber content of 3.5 grams while white rice has a fiber content of 0.6 grams. High fiber content in brown rice will make you full longer and do not quickly feel hungry so you do not overeat. In addition, red rice also has a lower calorie compared with white rice. Because of these advantages, brown rice may be able to help you who are in the weight loss program.

In addition, red rice is also good for diabetics because of its high fiber content and also has a low glycemic index that helps people with diabetes mellitus in maintaining blood sugar levels. Another advantage of red rice, the high unsaturated fat content that can help you maintain cholesterol levels in the blood.

2. Whole wheat bread 

Bread is one option other than rice. However, choose wholemeal bread over white bread if you want to get more benefits. Wheat bread may be the right choice for you who are in weight loss because of its lower caloric content than white rice. Wheat bread also has a lower glycemic index than white rice. This helps to keep your blood sugar from rising quickly and also to prevent hunger from coming sooner.

In addition, wheat bread also contains minerals calcium, magnesium, phosphorus, and zinc, and contains vitamin E and folate. Folate works to help remove homocysteine ​​from the blood that can help lower the risk of cardiovascular disease. Wheat bread also contains more fiber than white rice.

3. Oats

Oat is one type of whole grain that can help you lower the risk of high blood pressure, high cholesterol, diabetes, heart disease, obesity, and cancer. Oats contain fewer calories and carbohydrates, but contain higher levels of protein than white rice. In addition, oats also contain vitamin B6, thiamine, niacin, and folate. Oats are also a good source of riboflavin. Riboflavin plays an important role in converting carbohydrates into energy, forming red blood cells, and also supporting growth. Oats also contain zinc in the same amount as brown rice.

In addition, oats also contain calcium, iron, magnesium, and phosphorus. Calcium is important for bone strength, iron plays an important role in the formation of red blood cells, and phosphorous plays an important role in muscle and nerve function, as well as in energy storage. No less important is oat also contains fiber. Fiber is very helpful in the digestive system, and also minimizes the risk of high cholesterol, heart disease, and obesity.

4. Potatoes

Potatoes are also one of the foods that can replace white rice. Potatoes have lower calories than white rice, but higher than red rice. Potatoes also contain higher fiber than white rice, especially if eaten with the skin. Potato skin can increase the fiber content. In addition, potatoes also contain vitamin B6, thiamine, riboflavin, folate, and vitamin C. Another plus is potatoes containing 5 times more calcium minerals, 2 times more phosphorus, and potassium 14 times more than white rice. White potatoes and rice contain zinc and magnesium in equal amounts.

Another advantage of potatoes is that potatoes have a lower glycemic index than white rice, but a much higher glycemic index in potatoes than red rice. Boiled potatoes are better than white rice because they contain more vitamins and minerals, but if added oil, butter, cheese, and others will certainly increase the number of calories from potatoes.

These are better food alternative choices than white rice that you can consume daily. Consume alternately so you do not get bored. Good luck!