{"id":69277,"date":"2021-07-17T17:52:15","date_gmt":"2021-07-17T17:52:15","guid":{"rendered":"https:\/\/websitedesigns.com.au\/elankanew\/?p=69277"},"modified":"2023-06-28T16:56:46","modified_gmt":"2023-06-28T16:56:46","slug":"what-would-be-the-best-diet-plan-for-sri-lankans-having-diabetes-by-dr-harold-gunatillake-2-2","status":"publish","type":"post","link":"https:\/\/websitedesigns.com.au\/elankanew\/what-would-be-the-best-diet-plan-for-sri-lankans-having-diabetes-by-dr-harold-gunatillake-2-2\/","title":{"rendered":"What would be the best diet plan for Sri Lankans having diabetes?-by DR Harold Gunatillake"},"content":{"rendered":"<h1 style=\"text-align: center;\"><span style=\"font-size: 28px; color: #000080;\">What would be the best diet plan for Sri Lankans having diabetes?-<span style=\"color: #800080;\">by DR Harold Gunatillake<\/span><\/span><\/h1>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-48674 aligncenter\" src=\"https:\/\/websitedesigns.com.au\/elankanew\/wp-content\/uploads\/2020\/08\/Harold-Gunethilake.jpg\" alt=\"Harold Gunatillake\" width=\"160\" height=\"160\" \/><\/p>\n<p style=\"text-align: center;\"><iframe loading=\"lazy\" title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/kiFKK-gTxug\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">Transcript:<\/span><br \/>\n<span style=\"font-size: 20px; color: #000000;\">Yes, let us discuss the topic, and let me explain the myths, and what the best dietary module <\/span><span style=\"font-size: 20px; color: #000000;\">acceptable, if you have diabetes type 2.<\/span><br \/>\n<span style=\"font-size: 20px; color: #000000;\">The staple diet of a Sri Lankan is rice and curry and not curry and rice.<\/span><br \/>\n<span style=\"font-size: 20px; color: #000000;\">Rice is an important part of a diet for many people around the world.<\/span><br \/>\n<span style=\"font-size: 20px; color: #000000;\">This means eating a plateful of cooked white rice with a few curries to accompany, and that would be <\/span><span style=\"font-size: 20px; color: #000000;\">the regular diet of a Sri Lankan.<\/span><br \/>\n<span style=\"font-size: 20px; color: #000000;\">One cup of long white grain cooked rice weighs 158 g has 242 kilo calories. Has 4.43 g of protein, <\/span><span style=\"font-size: 20px; color: #000000;\">0.39 g of fat, 53.2 g of carbs, 0.56 g of fiber.<\/span><br \/>\n<span style=\"font-size: 20px; color: #000000;\">It is known that white rice consumption is linked to a higher risk of diabetes among Asian people.<\/span><span style=\"font-size: 20px; color: #000000;\">Eating brown rice could help lower the risk of developing type 2 diabetes <\/span><span style=\"font-size: 20px; color: #000000;\">Also having a cup or two of cooked white rice, when you have diabetes is considered too much to <\/span><span style=\"font-size: 20px; color: #000000;\">stabilize the blood sugar adequately and prevent sugar spikes <\/span><span style=\"font-size: 20px; color: #000000;\">The reason is that the starch in white rice when broken down to glucose in your gut gets absorbed <\/span><span style=\"font-size: 20px; color: #000000;\">quickly, gives high levels of blood sugar level called sugar spikes <\/span><span style=\"font-size: 20px; color: #000000;\">The glucose ultimately becomes body fat and adds to your weight problem.<\/span><\/p>\n<p style=\"text-align: justify;\"><!--more--><br \/>\n<span style=\"font-size: 20px; color: #000000;\">Furthermore, eating as many as two cups of cooked rice per meal daily can raise your arsenic level in <\/span><span style=\"font-size: 20px; color: #000000;\">the blood which is linked to an increased risk of heart disease and cancer. <\/span><span style=\"font-size: 20px; color: #000000;\">On the other hand, eating one cup of long grain brown rice contains 216 calories, out of which 44 <\/span><span style=\"font-size: 20px; color: #000000;\">grams are carbs and contains 3.5 grams of fiber.<\/span><br \/>\n<span style=\"font-size: 20px; color: #000000;\">Brown rice contains more protein, fiber, and carbs than white rice. <\/span><span style=\"font-size: 20px; color: #000000;\">NutrientsIron White rice Brown rice Recommended daily amounts<\/span><br \/>\n<span style=\"font-size: 20px; color: #000000;\">Iron (mg) 2.8 1.1 8\u201318<\/span><br \/>\n<span style=\"font-size: 20px; color: #000000;\">Thiamin (mg) 0.3 0.4 1.1\u20131.2<\/span><br \/>\n<span style=\"font-size: 20px; color: #000000;\">Niacin (mg) 3.4 5.2 14\u201316<\/span><br \/>\n<span style=\"font-size: 20px; color: #000000;\">Vitamin B-6 (mg) 0.1 0.3 1.3<\/span><br \/>\n<span style=\"font-size: 20px; color: #000000;\">Folate (mcg) 108 18.2 400 (with additional needs during pregnancy)<\/span><br \/>\n<span style=\"font-size: 20px; color: #000000;\">Phosphorus (mg) 68.8 208 700<\/span><br \/>\n<span style=\"font-size: 20px; color: #000000;\">Magnesium (mg) 24.2 78.8 310\u2013420<\/span><br \/>\n<span style=\"font-size: 20px; color: #000000;\">Zinc (mg) 0.8 1.4 8\u201311<\/span><br \/>\n<span style=\"font-size: 20px; color: #000000;\">Selenium (mcg)14 11.7 55<\/span><br \/>\n<span style=\"font-size: 20px; color: #000000;\">Copper (mg) 0.1 0.2 900<\/span><br \/>\n<span style=\"font-size: 20px; color: #000000;\">Manganese (mg) 0.7 2.0 1.8\u20132.3<\/span><br \/>\n<span style=\"font-size: 20px; color: #000000;\">https:\/\/youtu.be\/kiFKKWebsite:<\/span><br \/>\n<strong><span style=\"font-size: 20px; color: #000000;\">www.Doctorharold.com<\/span><\/strong><br \/>\n<span style=\"font-size: 20px; color: #000000;\">White rice is brown rice with the bran and germ removed. The bran and the germ both contain <\/span><span style=\"font-size: 20px; color: #000000;\">valuable nutrients like antioxidants, B vitamins, minerals, fats, fiber, and a small amount of protein. <\/span><span style=\"font-size: 20px; color: #000000;\">People having diabetes needs to eat unprocessed brown or red rice. It stays in your stomach longer <\/span><span style=\"font-size: 20px; color: #000000;\">than white rice. Emptying is slower, and the digestive process is slower, and absorption as glucose <\/span><span style=\"font-size: 20px; color: #000000;\">into the blood stream is also slower and helps create a gentler blood sugar response without blood <\/span><span style=\"font-size: 20px; color: #000000;\">sugar spikes.<\/span><br \/>\n<span style=\"font-size: 20px; color: #000000;\">Brown rice takes a little bit longer time to cook and you need to add more water, because of the outer <\/span><span style=\"font-size: 20px; color: #000000;\">layer of bran on them.<\/span><br \/>\n<span style=\"font-size: 20px; color: #000000;\">Brown rice unfortunately contains more antinutrients and may be higher in arsenic. <\/span><span style=\"font-size: 20px; color: #000000;\">It contains an antinutrient known as phytic acid.<\/span><br \/>\n<span style=\"font-size: 20px; color: #000000;\">Phytic acid can be reduced by soaking the brown rice for 24 hours in filtered water. <\/span><span style=\"font-size: 20px; color: #000000;\">White rice is much lower in phytic acid than brown rice, because most of the phytic acid is found in <\/span><span style=\"font-size: 20px; color: #000000;\">the bran of rice. <\/span><span style=\"font-size: 20px; color: #000000;\">In Sri Lanka, white rice is more in demand than brown or red rice.<\/span><br \/>\n<span style=\"font-size: 20px; color: #000000;\">In the early times the domestics were given the brown rice whilst the master and the rest of the family <\/span><span style=\"font-size: 20px; color: #000000;\">ate white rice.<\/span><br \/>\n<span style=\"font-size: 20px; color: #000000;\">Same applies to bread, too. People buy more white bread from the supermarkets than multigrades, or <\/span><span style=\"font-size: 20px; color: #000000;\">whole-meal bread. Of course, white bread is three times less in the price range and is more palatable. <\/span><span style=\"font-size: 20px; color: #000000;\">Brown rice contains more phosphorus and potassium than white rice. People with kidney disease may <\/span><span style=\"font-size: 20px; color: #000000;\">need to limit these nutrients in their diet.<\/span><br \/>\n<span style=\"font-size: 20px; color: #000000;\">High levels of potassium in your blood can lead to heart attack. <\/span><span style=\"font-size: 20px; color: #000000;\">It is better for a diabetic with kidney disease to eat white rice in preference to brown rice. <\/span><span style=\"font-size: 20px; color: #000000;\">Brown rice seem to prevent weight gain unlike white rice. Those who have a weight problem, it is <\/span><span style=\"font-size: 20px; color: #000000;\">advisable to eat brown rice.<\/span><br \/>\n<span style=\"font-size: 20px; color: #000000;\">The round rice or the shorter grain rice is sticky and the Chinese like it because it is easier to eat with <\/span><span style=\"font-size: 20px; color: #000000;\">chopsticks. They are pearly white or brown <\/span><span style=\"font-size: 20px; color: #000000;\">The longer grain rice is less sticky, and basmati is the best example <\/span><span style=\"font-size: 20px; color: #000000;\">Basmati rice, particularly wholegrain is the best rice for type 2 diabetes. This rice has the lowest <\/span><span style=\"font-size: 20px; color: #000000;\">glycemic index of all rice types, which means once digested it releases its energy slowly keeping <\/span><span style=\"font-size: 20px; color: #000000;\">blood sugar levels more stable <\/span><span style=\"font-size: 20px; color: #000000;\">Basmati rice has the greatest amount of a type known as amylose, and as a result breaking down with <\/span><span style=\"font-size: 20px; color: #000000;\">the enzyme amylase is much slower, slowing the digestive process which does not give rise to sugar <\/span><span style=\"font-size: 20px; color: #000000;\">spikes in your blood.<\/span><br \/>\n<span style=\"font-size: 20px; color: #000000;\">Both wholegrain and white Basmati rice contains a type of carb known as resistant starch. This has a <\/span><span style=\"font-size: 20px; color: #000000;\">prebiotic effect in the bowel and the gut microbes feed on them and produce beneficial short chain <\/span><span style=\"font-size: 20px; color: #000000;\">fatty acids which protects your large gut mucosa against inflammatory diseases including cancer. <\/span><span style=\"font-size: 20px; color: #000000;\">You could make any white or brown rice to have resistant starch through its cooking process.<\/span><br \/>\n<span style=\"font-size: 20px; color: #000000;\">According to a Sri Lankan researcher adding coconut oil to the boiling rice and cooling in the <\/span><span style=\"font-size: 20px; color: #000000;\">refrigerator overnight will make the starch in the rice more resistant. <\/span><span style=\"font-size: 20px; color: #000000;\">This would be the ideal rice that all diabetics must eat to prevent sugar spikes in their blood.<\/span><br \/>\n<span style=\"font-size: 20px; color: #000000;\">How much rice should be eaten per day if you are a diabetic? <\/span><span style=\"font-size: 20px; color: #000000;\">Brown, red or any unprocessed rice would be the best choice for diabetes. <\/span><span style=\"font-size: 20px; color: #000000;\">Long grain such as Basmati has a low glycemic index and has resistant starch and would be the best <\/span><span style=\"font-size: 20px; color: #000000;\">choice.<\/span><br \/>\n<span style=\"font-size: 20px; color: #000000;\">Starch in white rice could be made into resistant starch through cooking process, and such rice would <\/span><span style=\"font-size: 20px; color: #000000;\">be a good choice for diabetes. <\/span><span style=\"font-size: 20px; color: #000000;\">Quantity-wise, half a cup of cooked rice would be ideal to control blood sugar levels in the blood <\/span><span style=\"font-size: 20px; color: #000000;\">whether on anti-diabetic medication or not.<\/span><br \/>\n<span style=\"font-size: 20px; color: #000000;\">Fill your plate with dhal curry, and other spicy vegetable curries for satiety and feel full after a meal <\/span><span style=\"font-size: 20px; color: #000000;\">for self-satisfaction.<\/span><br \/>\n<span style=\"font-size: 20px; color: #000000;\">Eat plenty of veggies, pulses and nuts being low glycemic foods.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">Noodles and pastas are also good substitutes for rice, as their glycemic index is much lower than rice.<\/span><br \/>\n<span style=\"font-size: 20px; color: #000000;\">Hope this video talk was useful.<\/span><br \/>\n<span style=\"font-size: 20px; color: #000000;\">Please take care and reiterating eat unprocessed foods if you are a diabetic.<\/span><br \/>\n<span style=\"font-size: 20px; color: #000000;\">Goodbye for now.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px;\"><em>Disclaimer:<\/em><\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px;\"><em>The information contained in this article is for general information purposes only, and whilst the author will endeavour to keep the information up to date and correct, eLanka makes no representations or warranties of any kind, express or implied, about the completeness, accuracy, reliability, suitability or availability with respect to the eLanka website or the information, products, services, or related graphics contained in this article for any purpose. 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The inclusion of any links does not necessarily imply a recommendation or endorse the views expressed within them<\/em><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>What would be the best diet plan for Sri Lankans having diabetes?-by DR Harold Gunatillake Transcript: Yes, let us discuss the topic, and let me explain the myths, and what the best dietary module acceptable, if you have diabetes type 2. The staple diet of a Sri Lankan is rice and curry and not curry [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":116942,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"aside","meta":{"footnotes":""},"categories":[20,1103],"tags":[36050,872],"class_list":{"0":"post-69277","1":"post","2":"type-post","3":"status-publish","4":"format-aside","5":"has-post-thumbnail","7":"category-articles","8":"category-dr-harold-gunatillake","9":"tag-best-diet-plan-for-sri-lankans-having-diabetes","10":"tag-dr-harold-gunatillake","11":"post_format-post-format-aside"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.7.1 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What would be the best diet plan for Sri Lankans having diabetes?-by DR Harold Gunatillake<\/title>\n<meta name=\"description\" content=\"Yes, let us discuss the topic, and let me explain the myths, and what the best dietary 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