White rice
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If you're going to eat white rice, drink green tea with your meal, or twice a day. Matcha is a good one also sencha. Green tea helps to keep your blood sugar normal.
Add fish or chicken with the rice, and some sort of vegetable. Green preferably. And stay with the serving suggestion. Its about 1 cup. But again.. green tea.1 -
Knightride48 wrote: »So if I am reading this right, you are trying to prevent sugar spikes to avoid diabetes. It doesn't work that way.
All foods spike, just at different rates. Whey protein is the fastest, then sugar, then carbs. Protein is slower and fats are slower still.
A meal that includes all the macros will allow for a gradual increase in blood sugars over an extended time. Imagine gentle waves washing up on a beach instead of a tsunami.
People with properly regulating insulin levels will tamp down on the tsunami.
People with insulin resistance can't get enough insulin to regulate all the blood sugar. It could be an impaired pancreas, cells that aren't taking in sugar as they should, or obesity (just too much flesh) where there isn't enough insulin to go around.
I never know too much flesh can cause diabetes
Are you saying you can get diabetes by consuming whey protein after wot out over time⌛
You don't get Type 2 diabetes from particular foods, or avoiding blood glucose spikes. You can't eat a cake sandwich on whole wheat bread and chase away the risk if you're overweight and sedentary.
Risk factors for diabetes include your BMI, activity level, genetics, and other things. The best you can do is maintain a healthy weight and exercise more, but it's no guarantee. Individual food choices are pretty much irrelevant in the big picture.
Here's a good overview on the NIH website. I'm quoting part of it below.
https://www.niddk.nih.gov/health-information/diabetes/overview/risk-factors-type-2-diabetesWhat can I do to prevent type 2 diabetes?
You can take steps to help prevent or delay type 2 diabetes by losing weight if you are overweight, eating fewer calories, and being more physically active. Talk with your health care professional about any of the health conditions listed above that may require medical treatment. Managing these health problems may help reduce your chances of developing type 2 diabetes. Also, ask your health care professional about any medicines you take that might increase your risk.3 -
aishlinggness wrote: »If you're going to eat white rice, drink green tea with your meal, or twice a day. Matcha is a good one also sencha. Green tea helps to keep your blood sugar normal.
Add fish or chicken with the rice, and some sort of vegetable. Green preferably. And stay with the serving suggestion. Its about 1 cup. But again.. green tea.
Sorry, there's no magic in green tea. Or any tea for that matter. It's a lovely drink, just doesn't have any effect on diabetes risk factors which is the OPs concern.2 -
Knightride48 wrote: »Knightride48 wrote: »Knightride48 wrote: »Knightride48 wrote: »RuNaRoUnDaFiEld wrote: »Protein spikes blood sugar as well.
Oh ,well I wanted something I could eat with white rice to slow down blood sugar spiking.
Why?
Because I need white rice but without its diabetic increasing effects sir
Are you diabetic (or pre-diabetic), or are you concerned that blood sugar spikes will make you diabetic?
Yes I am so what food to combine with white rice?
You answered yes to an either or question
With a medical condition, you should be getting guidance from your doctor or a dietician. Blood sugar balance can be highly individual.
Without a medical condition, you don't need to be concerned about spikes.
Yes I do if I don't want to become diabetic
What you eat does NOT cause diabetes. Blood sugar spikes do NOT cause diabetes. Diabetes is caused by a pancreas that is not functioning at optimal level. The most common reasons for it to stop functioning properly are:
Genetics (family history of diabetes)
Obesity
Age
Long term use of some medications
a few other things that are being researched
If you have any of these risk factors, your best course of action is to get to or stay at a normal weight and be active. If you have been diagnosed with higher than normal blood glucose, do the same thing but reduce total carbs (not necessarily go low carb).5 -
excellent post earlnabby.
OP you do not need to fear insulin spikes or blood sugar spikes - you are not diabetic so your pancreas will produce insulin to cope with blood sugar increases and keep them at normal level (within normal fluctuations)
Beyond that I dont really understand the question - are you really going to eat plain white rice with nothing else several times per day??
I guess you could if you like it and it fits within your goals, wont hurt you to do so - but that is an unusual way to eat rice. (or anything)1 -
One of the things being researched is BG spikes.
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Knightride48 wrote: »paperpudding wrote: »excellent post earlnabby.
OP you do not need to fear insulin spikes or blood sugar spikes - you are not diabetic so your pancreas will produce insulin to cope with blood sugar increases and keep them at normal level (within normal fluctuations)
Beyond that I dont really understand the question - are you really going to eat plain white rice with nothing else several times per day??
I guess you could if you like it and it fits within your goals, wont hurt you to do so - but that is an unusual way to eat rice. (or anything)
NO I'm talking about how I heard that if you continue to eat refined carbs over time your body will start to OVER TIME not be able to control blood sugar and since white rice is a refined carb , hence my question.
What you heard is wrong.2 -
Knightride48 wrote: »paperpudding wrote: »excellent post earlnabby.
OP you do not need to fear insulin spikes or blood sugar spikes - you are not diabetic so your pancreas will produce insulin to cope with blood sugar increases and keep them at normal level (within normal fluctuations)
Beyond that I dont really understand the question - are you really going to eat plain white rice with nothing else several times per day??
I guess you could if you like it and it fits within your goals, wont hurt you to do so - but that is an unusual way to eat rice. (or anything)
NO I'm talking about how I heard that if you continue to eat refined carbs over time your body will start to OVER TIME not be able to control blood sugar and since white rice is a refined carb , hence my question.
No, there are two main reasons for type 2 diabetes. Weight and genetics.2 -
Knightride48 wrote: »paperpudding wrote: »excellent post earlnabby.
OP you do not need to fear insulin spikes or blood sugar spikes - you are not diabetic so your pancreas will produce insulin to cope with blood sugar increases and keep them at normal level (within normal fluctuations)
Beyond that I dont really understand the question - are you really going to eat plain white rice with nothing else several times per day??
I guess you could if you like it and it fits within your goals, wont hurt you to do so - but that is an unusual way to eat rice. (or anything)
NO I'm talking about how I heard that if you continue to eat refined carbs over time your body will start to OVER TIME not be able to control blood sugar and since white rice is a refined carb , hence my question.
No, there are two main reasons for type 2 diabetes. Weight and genetics.
Truth. The only way time figures in is, if you already have risk factors like obesity or genetics (including family history or belonging to an ethnic group with a higher percentage of diabetes), age can trigger the pancreas to stop working properly. This would happen no matter what you ate over time.2 -
Knightride48 wrote: »paperpudding wrote: »excellent post earlnabby.
OP you do not need to fear insulin spikes or blood sugar spikes - you are not diabetic so your pancreas will produce insulin to cope with blood sugar increases and keep them at normal level (within normal fluctuations)
Beyond that I dont really understand the question - are you really going to eat plain white rice with nothing else several times per day??
I guess you could if you like it and it fits within your goals, wont hurt you to do so - but that is an unusual way to eat rice. (or anything)
NO I'm talking about how I heard that if you continue to eat refined carbs over time your body will start to OVER TIME not be able to control blood sugar and since white rice is a refined carb , hence my question.
No, there are two main reasons for type 2 diabetes. Weight and genetics.
I think it is more that there is thought to be two main reasons for diabetes. This is not proving true though. Think of athletes like Attia or Noakes who exercised huge amounts but in spite of that, they developed insulin resistance and started gaining weight.
Current theories are exploring BG spikes and reactive hypoglycemia as the stages before prediabetes or T2D.
I just don't think we can firmly say that the causes are genetics and weight. KWIM? It wasn't for me. It is not for many others, although for many it may be - at the very least, there is a correlation. It is possible that obesity is a symptom of IR and not the cause.2 -
Knightride48 wrote: »paperpudding wrote: »excellent post earlnabby.
OP you do not need to fear insulin spikes or blood sugar spikes - you are not diabetic so your pancreas will produce insulin to cope with blood sugar increases and keep them at normal level (within normal fluctuations)
Beyond that I dont really understand the question - are you really going to eat plain white rice with nothing else several times per day??
I guess you could if you like it and it fits within your goals, wont hurt you to do so - but that is an unusual way to eat rice. (or anything)
NO I'm talking about how I heard that if you continue to eat refined carbs over time your body will start to OVER TIME not be able to control blood sugar and since white rice is a refined carb , hence my question.
No, there are two main reasons for type 2 diabetes. Weight and genetics.
I think it is more that there is thought to be two main reasons for diabetes. This is not proving true though. Think of athletes like Attia or Noakes who exercised huge amounts but in spite of that, they developed insulin resistance and started gaining weight.
Noakes definitely blames genetics, though, and thinks his activity helped him put it off as long as he did.
I think Attia blames genetics too, as well as sleep-deprivation as something that might have aggravated its progress.1 -
lemurcat12 wrote: »Knightride48 wrote: »paperpudding wrote: »excellent post earlnabby.
OP you do not need to fear insulin spikes or blood sugar spikes - you are not diabetic so your pancreas will produce insulin to cope with blood sugar increases and keep them at normal level (within normal fluctuations)
Beyond that I dont really understand the question - are you really going to eat plain white rice with nothing else several times per day??
I guess you could if you like it and it fits within your goals, wont hurt you to do so - but that is an unusual way to eat rice. (or anything)
NO I'm talking about how I heard that if you continue to eat refined carbs over time your body will start to OVER TIME not be able to control blood sugar and since white rice is a refined carb , hence my question.
No, there are two main reasons for type 2 diabetes. Weight and genetics.
I think it is more that there is thought to be two main reasons for diabetes. This is not proving true though. Think of athletes like Attia or Noakes who exercised huge amounts but in spite of that, they developed insulin resistance and started gaining weight.
Noakes definitely blames genetics, though, and thinks his activity helped him put it off as long as he did.
I think Attia blames genetics too, as well as sleep-deprivation as something that might have aggravated its progress.
Could be. I sort of doubt they would have developed T2D if they had not been elevating their BG with their dietary choices and carb loading. If they had spent their youth (20-30s) eating low carb of 100-150g per day, rather than 400-500g, I doubt their A1C would have climbed since their BG would not get elevated. KWIM?
I think genetics may have allowed them to develop T2D because of their diet. If they ate low carb, would genetics have still led to T2D?
... Are there any studies out there of populations eating low carb and diabetes rates that are modern? There's inuit, first nations, and masai but they tend to be discounted.1 -
lemurcat12 wrote: »Knightride48 wrote: »paperpudding wrote: »excellent post earlnabby.
OP you do not need to fear insulin spikes or blood sugar spikes - you are not diabetic so your pancreas will produce insulin to cope with blood sugar increases and keep them at normal level (within normal fluctuations)
Beyond that I dont really understand the question - are you really going to eat plain white rice with nothing else several times per day??
I guess you could if you like it and it fits within your goals, wont hurt you to do so - but that is an unusual way to eat rice. (or anything)
NO I'm talking about how I heard that if you continue to eat refined carbs over time your body will start to OVER TIME not be able to control blood sugar and since white rice is a refined carb , hence my question.
No, there are two main reasons for type 2 diabetes. Weight and genetics.
I think it is more that there is thought to be two main reasons for diabetes. This is not proving true though. Think of athletes like Attia or Noakes who exercised huge amounts but in spite of that, they developed insulin resistance and started gaining weight.
Noakes definitely blames genetics, though, and thinks his activity helped him put it off as long as he did.
I think Attia blames genetics too, as well as sleep-deprivation as something that might have aggravated its progress.
Could be. I sort of doubt they would have developed T2D if they had not been elevating their BG with their dietary choices and carb loading.
Noakes' dad got T2D despite a healthy-ish diet and without being an endurance athlete or doing anything like carb loading. (I've listened to a number of talks and podcasts with him.)If they ate low carb, would genetics have still led to T2D?
Conversely, T2D is vanishingly rare in many higher carb traditional diet based societies.
I personally think diet probably plays a role, but I don't think it's so simple as low carb vs. non-low carb.2 -
Oh, here, I found a transcript (podcast with Robb Wolf) of one of the examples I was thinking of (http://robbwolf.com/wp-content/uploads/2015/06/Paleo-Solution-273.pdf):
"I was born in Harare, Zimbabwe, Rhodesia and so it was still a frontier town in those days and my parents raised me I think on a paleo diet because we then came to South Africa and again it was long before there was the industrial processed foods and I used to eggs and bacon and liver and brains for breakfast plus a whole bunch of other stuff which is very paleo. I did that until I went to medical school and then became clever and learned that diet that I was eating was going to kill me thanks to Ancel Keys' theory. So we changed and I then went on to the
grain diet. Now my father developed type 2 diabetes and I never thought that I would also be at risk because I was always lean-ish. I was very lean about 90-96 so I thought I'd put on a weight but it still didn’t strike me
you know actually I might be diabetic....
Otherwise, I knew absolutely nothing about [IR]. I was never taught it and I teach it now at the medical school and the students, they've just never heard of this concept of insulin resistance. Oh yes, we know what
diabetics, they're insulin resistant, but that's because they’re diseased and I don't think so. I think you’re born with it and I've got some other theories about how insulin resistance became about, but not's the issue
at the moment. The point is that insulin resistance is widespread, but as long as you're not eating carbohydrates, it is utterly irrelevant to your health. You can do fine, but I think what's happens is for myself, having a diabetic family history, I was profoundly insulin resistant and I probably would have gotten diabetes even not eating sugar and eating a little carbohydrate...."
He certainly does think that anyone IR should go very low carb, and that family history is related to that (and I don't agree with everything he says), but he seems to think that his own issues are very much genetically linked.0 -
lemurcat12 wrote: »Knightride48 wrote: »paperpudding wrote: »excellent post earlnabby.
OP you do not need to fear insulin spikes or blood sugar spikes - you are not diabetic so your pancreas will produce insulin to cope with blood sugar increases and keep them at normal level (within normal fluctuations)
Beyond that I dont really understand the question - are you really going to eat plain white rice with nothing else several times per day??
I guess you could if you like it and it fits within your goals, wont hurt you to do so - but that is an unusual way to eat rice. (or anything)
NO I'm talking about how I heard that if you continue to eat refined carbs over time your body will start to OVER TIME not be able to control blood sugar and since white rice is a refined carb , hence my question.
No, there are two main reasons for type 2 diabetes. Weight and genetics.
I think it is more that there is thought to be two main reasons for diabetes. This is not proving true though. Think of athletes like Attia or Noakes who exercised huge amounts but in spite of that, they developed insulin resistance and started gaining weight.
Noakes definitely blames genetics, though, and thinks his activity helped him put it off as long as he did.
I think Attia blames genetics too, as well as sleep-deprivation as something that might have aggravated its progress.
Could be. I sort of doubt they would have developed T2D if they had not been elevating their BG with their dietary choices and carb loading. If they had spent their youth (20-30s) eating low carb of 100-150g per day, rather than 400-500g, I doubt their A1C would have climbed since their BG would not get elevated. KWIM?
I think genetics may have allowed them to develop T2D because of their diet. If they ate low carb, would genetics have still led to T2D?
... Are there any studies out there of populations eating low carb and diabetes rates that are modern? There's inuit, first nations, and masai but they tend to be discounted.
My great grandfather was a butcher. My great grandma who played tennis every morning still developed diabetes in the 1950's.
My grandmother and her brother also developed type 2 diabetes.0 -
Fiber will always slow down the digestion and thereby helping with blood sugar spikes. But no matter, anything you eat will always spike your blood sugar (and that's normal). Just make sure you eat things in right amounts and it will be fine.0
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Knightride48 wrote: »Question, will consuming an egg or milk or a source of protein (besides soy protein) >=7 grams, will protein prevent a increase of blood sugar versus eating multiple servings of rice by its self?
I like rice, but recently I've been eating my meals according to the recommended healthy plate portions - 1/2 vegetables, 1/4 meat, and 1/4 starch. That means only a quarter of your plate should be rice, with some meat and a lot of vegetables.
My diagnosis was pre-diabetic, but with healthier eating and some exercise, my numbers are now all reading far from any danger of diabetes.0 -
Knightride48 wrote: »paperpudding wrote: »excellent post earlnabby.
OP you do not need to fear insulin spikes or blood sugar spikes - you are not diabetic so your pancreas will produce insulin to cope with blood sugar increases and keep them at normal level (within normal fluctuations)
Beyond that I dont really understand the question - are you really going to eat plain white rice with nothing else several times per day??
I guess you could if you like it and it fits within your goals, wont hurt you to do so - but that is an unusual way to eat rice. (or anything)
Short on money for a quick meal for a long day of work .
OK - eat rice then.
I personally think there are many quicker and cheaper meals than just plain white rice (adding some vegetables, for starters) - but if that works for you, do it.
In the interests of a balanced nutritious diet, make sure you are eating other foods with other macros at other times though.
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