Thursday, May 30, 2024

Is Puffed Rice a Good Selection For Diabetics?- HealthifyMe


Are you residing with diabetes? Do you are feeling restricted in what you’ll be able to eat each day? Sadly, that is an all too frequent problem for these with diabetes.

Diabetes is a persistent situation by which blood sugar ranges are too excessive. Managing this sickness in on a regular basis life may be tough, because it disrupts the stability of blood sugar within the physique. An important factor, nonetheless, is to determine the perfect dietary decisions for a diabetic weight-reduction plan.

Most individuals with diabetes imagine they’ve extreme and long-term ailments. For many diabetics, one of many main targets is to maintain their blood glucose ranges steady. Weight loss plan performs an important position on this regard, so individuals with diabetes must be conscious of what they eat, notably when snacking. There are wholesome, unhealthy, and snacks in between, so it’s essential to decide on the right possibility.

Folks at the moment are questioning if high-carbohydrate snacks like puffed rice are viable for individuals with diabetes. Puffed rice is comparatively nutritious, containing carbohydrates, energy, and vitamins, with little or no fats. Nevertheless, it’s vital to make sure that it doesn’t have many unhealthy components.

Learn on to search out out if it’s a appropriate snack for individuals with diabetes.

Puffed Rice and Diabetes: Can Diabetics Eat It?

Folks with diabetes require a particular weight-reduction plan and have to be conscious of the meals’s glycemic index. One should keep away from meals with a excessive glycemic index, as they will trigger spikes in blood sugar ranges. As an alternative, individuals with diabetes ought to go for meals with a low glycemic index, as these is not going to trigger a fast improve in blood sugar.

In accordance with one examine, puffed rice, on account of its excessive glycemic index, could cause a sudden improve in blood sugar ranges. Thus, avoiding it’s your best option. However, this doesn’t indicate that folks with diabetes can by no means eat puffed rice. For a extra diabetes-friendly meal, mix puffed rice with fruits, greens, or fibre-rich sprouts, whereas being conscious of the quantity of puffed rice used.

Puffed rice could include fewer energy than common rice. Nonetheless, concerning dietary decisions, rice is secure and helpful for individuals with diabetes. The calorie depend is just one issue to think about. Consuming fewer energy gained’t hurt a diabetic’s well being. Nevertheless, puffed rice gained’t give them many different benefits.

A examine discovered that including extra fibre and proteins to sure meals might help regulate carbohydrate consumption and blood sugar ranges, thus benefiting diabetic well being. For instance, incorporating greens and different meals wealthy in proteins and fibre into puffed rice can enhance its dietary worth, making it a safer and higher possibility for individuals with diabetes to devour.

Necessary Factors to Bear in mind When Contemplating Puffed Rice

Folks with diabetes should pay attention to the next factors concerning puffed rice.

  • Puffed rice isn’t really useful for these with diabetes, as it’s excessive in carbohydrates and starch and will adversely have an effect on blood sugar ranges.
  • It’s advisable to avoid puffed rice when paired with dishes containing sweeteners or sugar.
  • Should you want to devour puffed rice, attempt to monitor how a lot you embrace in your recipe. Doing so will assist be sure that you’re not overeating and won’t negatively have an effect on your well being.
  • For optimum well being, protecting your serving dimension between 2 and three cups is really useful. It is not going to drastically increase your blood sugar ranges; it is not going to be so low that you’ll quickly turn out to be hungry once more. However, finally, it is not going to be sufficient to fulfill your starvation.
  • When getting ready puffed rice, it’s essential to keep in mind that extreme sodium consumption may be harmful for people with diabetes. Subsequently, ensure to make use of spices and different substances carefully.
  • Although you might contemplate combining puffed rice with fruit and veggies, it is strongly recommended to eat it sparingly. As an alternative, it’s best to choose nutritious choices comparable to cereals, oats, and different healthful decisions.

The HealthifyMe Be aware

Puffed rice has a low nutrient content material, little protein and fibre, and a excessive glycemic index. Subsequently, individuals with diabetes ought to keep away from it. To make a more healthy dish, one can mix it with sprouts, fruits, or greens that present extra fibre and protein, which helps cut back the glycemic index. Having fun with it often like that is the easiest way to go.

The Benefits of Consuming Puffed Rice

In case you have diabetes, puffed rice is probably not essentially the most nutritious selection. Nevertheless, there are nonetheless some advantages to consuming puffed rice. These embrace:

Helps With Weight Loss

Puffed rice is a perfect meals for weight reduction since it’s low in energy and light-weight in weight. Consequently, it prevents the buildup of extra fats. To maximise the advantages of consuming puffed rice snacks on physique weight administration, carry out bodily actions. Moreover, analysis has proven that weight reduction can enhance blood sugar ranges, decreasing the chance of diabetes.

Blood Stress Management

Individuals are extra prone to expertise excessive or low blood stress as they age. Puffed rice is a perfect meals selection to assist normalise and preserve blood stress ranges, whatever the scenario. It’s essential for these newly identified with diabetes, as practically half of all individuals with diabetes have hypertension. Sustaining wholesome blood stress is a crucial a part of efficient diabetes therapy.

Improves Digestion

Puffed rice, the desi-snacking selection in India, has highly effective digestive stimulant properties that help within the breakdown of meal particles within the abdomen and gut. Consequently, it stimulates the discharge of digestive juices to spice up the absorption of important vitamins by the intestines. It additionally helps to get rid of stomach gasoline, making it a helpful therapy for gastrointestinal points comparable to stomach distension, bloating, indigestion, diarrhoea, flatulence, peptic ulcer, and gaseous cramps.

Diabetic-Pleasant Recipes to Attempt

Nutritious Bhel, Wholesome Coronary heart and Diabetic-Pleasant Bhel

Serving size- 2

Preparation time – 10 minutes

Cooking time – 10 minutes


  • Puffed rice: ½ cup
  • Oil: ¼ tsp
  • Cumin seed: ¼ tsp
  • Turmeric powder: ⅛ tsp
  • Black salt: ¼ tsp
  • Chilli powder: ⅛ tsp
  • Pomegranate: ¼ cup
  • Orange section: ¼ cup
  • Chopped tomatoes: ¼ cup
  • Boiled blended sprouts: ¼ cup
  • Chopped apples: ¼ cup
  • Chopped coriander: ⅛ cup
  • Lemon juice: 2 tsp
  • Salt to style


  • Warmth the oil in a big nonstick pan and add the cumin seeds.
  • When the seeds begin to crackle, add the asafoetida, turmeric powder, and puffed rice, combine properly, and cook dinner for 1 minute on medium warmth.
  • Cook dinner for 30 seconds after including the black salt and chilli powder.
  • Permit it to chill fully.
  • In a big mixing basin, mix the masala puffed rice and the remaining substances.
  • Serve the nourishing bhel.

Combined Sprout Bhel

Serving size- 2

Preparation time – 25 minutes


  • Boiled blended sprout: ⅔ cup
  • Puffed rice: ⅔ cup
  • Roasted masala chana: ⅛ cup
  • Roasted peanut: ⅛ cup
  • Chaat masala: ⅔ tsp
  • Garam masala: ⅓ tsp
  • Chilli powder: ⅔ tsp
  • Black salt: ⅓ tsp
  • Chopped onion: ⅛ cup
  • Chopped tomatoes: ⅛ cup
  • Chopped contemporary coconut: 1 tbsp
  • Chopped cucumber: ⅛ cup
  • Chopped inexperienced chillies: ⅔ tsp
  • Chopped coriander: ⅛ cup
  • Lemon juice: 1 tsp
  • Salt to style
  • Sev to garnish


  • To organize blended sprouts bhel, add all substances to a big mixing dish and totally combine.
  • Serve the blended sprouts bhel instantly garnished with sev.


Puffed rice isn’t wholesome for diabetics, given its low dietary content material and excessive glycemic index. As well as, it may possibly simply disrupt an individual’s blood glucose and insulin ranges. To assist monitor and management these ranges, individuals with diabetes can use HealthifyPro CGM (steady glucose monitor). This instrument gives real-time details about blood glucose ranges and permits customers to trace adjustments all through the day.

HealthifyPro helps individuals regulate and management their blood glucose ranges through the use of cutting-edge AI and training instruments. As well as, one may also use the information from the CGM to make higher choices about consuming and train habits. In the end, this enables customers to have extra management over their well being targets.

The Supporting Reference 

1. Singhania, Pooja & Ray, Kasturi. (2012). Relative glycemic and insulinemic affect of rice and rice merchandise. Diet & Meals Science. 42. 231-240. 10.1108/00346651211248584.


2. Ni Y, Zheng A, Hu Y, Rong N, Zhang Q, Lengthy W, Yang S, Nan S, Zhang L, Zhou Okay, Wu T, Fu Z. Compound dietary fibre and high-grade protein weight-reduction plan improves glycemic management and ameliorates diabetes and its comorbidities by remodelling the intestine microbiota in mice. Entrance Nutr. 2022 Jul 22;9:959703. doi: 10.3389/fnut.2022.959703. PMID: 35958251; PMCID: PMC9363113.

3. Wilding JP. The significance of weight administration in sort 2 diabetes mellitus. Int J Clin Pract. 2014 Jun;68(6):682-91. doi: 10.1111/ijcp.12384. Epub 2014 Feb 18. PMID: 24548654; PMCID: PMC4238418.

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