Are you a diabetic looking for healthier alternatives to white rice flour?
Look no further than brown rice flour!
Brown rice is a whole grain that has been shown to have numerous health benefits, including better blood sugar control and improved heart health.
In this article, we’ll explore the benefits of brown rice flour for diabetics and how it can be incorporated into your diet.
So, let’s dive in and discover the wonders of this nutritious flour!
Is Brown Rice Flour Good For Diabetics?
Yes, brown rice flour is an excellent choice for diabetics. Unlike white rice flour, which is a refined grain that causes blood sugar spikes, brown rice flour is a whole grain with its healthy nutrients intact.
Each serving of brown rice flour contains more than twice as much blood sugar-stabilizing fiber and three times as much magnesium as white rice flour. It’s also a good source of niacin, folate, manganese, and cancer-fighting antioxidants.
Research shows that people with type 2 diabetes who regularly eat moderate amounts of brown rice have better blood sugar control after meals. In addition, they also have less overall inflammation—a problem linked to type 2 diabetes—and increased protection against heart disease.
Brown rice flour has a medium glycemic load of 16, according to Oregon State University. A 1/2-cup serving has 39 g of carbs and is a good source of magnesium, with 60 milligrams (mg) for 14 percent of the daily value (DV) and 2 mg of niacin for 10 percent of the DV, according to the U.S. Department of Agriculture (USDA). Magnesium helps regulate muscles and nerve function, blood pressure, and blood sugar levels, making it a worthy choice for anyone managing diabetes as well, according to the National Institutes of Health (NIH), while niacin is a B vitamin that keeps the nervous system, digestive system, and skin healthy, according to the Mayo Clinic.
What Is Brown Rice Flour?
Brown rice flour is a type of flour that is made from the whole grain brown rice. It is produced by grinding the unhulled rice kernels, also known as brown rice, into a fine powder. Unlike white rice flour, which is made from refined grains and has little nutritional value, brown rice flour retains all the healthy nutrients found in the rice grain, including fiber, magnesium, niacin, folate, and antioxidants.
Brown rice flour has a mild, nutty flavor and a slightly gritty texture. It is gluten-free, which makes it an excellent choice for people who have celiac disease or gluten intolerance. It can be used as a substitute for wheat flour in many recipes, including pancakes, muffins, bread, and sauces.
To make brown rice flour, the unhulled grains of any rice varietal are harvested and threshed to remove the inedible outer husk. The grains are then allowed to dry before being ground into a fine powder. Most mills use a more coarse grind, resulting in a slightly grainy texture. The milled flour is then ready for sale.
It’s important to note that individuals with gluten intolerance who are purchasing brown rice flour should be cautious. Many mills process grains that do contain gluten as well as gluten-free products, meaning that there is a possibility of cross-contamination. Consumers should look for products that are clearly labeled “gluten-free.” Brown rice flour should be stored in an airtight container in the refrigerator to avoid going rancid quickly.
How Brown Rice Flour Helps Control Blood Sugar
Brown rice flour contains many forms of phenolic acids that have the potential to reduce the risk of diseases such as type 2 diabetes, obesity, and even cancer in some cases. The specific phenolic acids in brown rice flour contain chemo-preventative properties for both breast and colon cancer, according to research.
Additionally, brown rice flour has a lower glycemic index than white rice flour, meaning it is digested more slowly and causes a gentler change in blood sugar levels. This is due to its high fiber content, which slows down the absorption of glucose into the bloodstream. Brown rice flour also contains magnesium, which helps regulate blood sugar levels and can improve insulin sensitivity.
Brown Rice Flour Vs. White Rice Flour: Which Is Better For Diabetics?
When it comes to choosing between brown rice flour and white rice flour, the former is the better option for diabetics. White rice flour is a refined grain that has been stripped of its bran and germ, which causes blood sugar spikes. On the other hand, brown rice flour is a whole grain that retains its healthy nutrients, making it a more suitable choice for people with diabetes.
Brown rice flour has a medium glycemic load of 16, while white rice flour has a high glycemic load of 73. This means that brown rice flour will not cause a significant spike in blood sugar levels after consumption, making it a better option for people with diabetes.
Moreover, brown rice flour contains more fiber than white rice flour, which helps regulate blood sugar levels and keeps you feeling full for longer periods. Brown rice flour also has three times as much magnesium and is a good source of niacin, folate, manganese, and cancer-fighting antioxidants.
How To Incorporate Brown Rice Flour Into Your Diet
Incorporating brown rice flour into your diet is easy and can add a healthy boost to your meals. Here are some ways to use brown rice flour:
1. Baking: Brown rice flour can be used as a substitute for regular flour in many recipes, including bread, muffins, pancakes, and cakes. It can also be used as a coating for fried foods.
2. Thickening sauces: Brown rice flour can be used as a thickening agent for sauces and gravies.
3. Smoothies: Add a tablespoon of brown rice flour to your smoothie for an extra boost of fiber and nutrients.
4. Homemade pasta: Brown rice flour can be used to make homemade pasta, providing a healthier alternative to traditional white flour pasta.
5. Soups and stews: Brown rice flour can be used to thicken soups and stews, adding a nutty flavor and extra fiber.
When using brown rice flour in recipes, it’s important to keep in mind that it doesn’t have the same binding properties as regular flour. It’s recommended to use it in combination with other flours or to add extra liquid or binding agents, such as eggs or xanthan gum.
