Skipping Rice To Avoid Diabetes? Doctor Busts This Common Myth People Still Believe

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For many Indians, rice has become a "fear food," particularly among individuals who wish to lose weight and prevent diabetes. People generally believe that staying away from rice completely would help keep diabetes at bay. However, according to doctors and dieticians, such thinking is one of the most common misconceptions regarding diabetes and diet management.

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Against this backdrop, Sun Pharma, in partnership with Boldsky, has launched India Win Over Diabetes - a national initiative aimed at driving awareness, encouraging early screening, and helping Indians understand their metabolic health beyond physical appearance. It's a reminder that awareness can't wait.

Why Diabetes Can't Be Linked To A Single Food

According to Dr. Gurusangappa S. Mudagall, Associate Consultant - Endocrinology, Manipal Hospital Sarjapur, diabetes cannot be attributed to any single food item. Though rice is an excellent source of carbohydrates and can raise blood sugar levels, it is not the sole cause of diabetes. Factors such as obesity, lack of physical activity, inadequate sleep, stress, heredity, and unhealthy eating habits play a far greater role in its development.

Rice Is Not The Enemy

Dr. Gurusangappa S. Mudagall remarks, "Rice is a very common component of Indian diets. It becomes an issue when one starts consuming excessive amounts along with an inactive lifestyle and less fiber. Eating large quantities of rice without any vegetables or protein or exercise may cause weight gain and insulin resistance, but otherwise, rice consumption within limits does not do any harm. Instead of thinking about eliminating rice, one needs to think about controlling the quantity of rice being consumed. One can eat a little amount of rice along with dal, vegetables, curd, salads, etc."

Portion Control Matters More

Nutritionists have also emphasised that portions are an extremely significant consideration when talking about the control of blood sugar. People who do not eat rice usually tend to consume extra amounts of calories from other foods such as rotis made of flour, fried food, soda drinks, bakery products, or any kind of highly processed foods that claim to be "healthy."

In this regard, Dr Mudagall highlights that swapping rice for highly processed foods would not be helpful. In contrast, one should try to maintain an overall balance of nutrients in a meal.

Are Brown Rice And Millets Better?

Dr. Mudagall points out that brown rice, hand-pounded rice, red rice, and millets might make a more healthful choice since they have more fiber and take time to digest compared to the polished white rice. Thus, such foods might help improve satiety and help regulate blood glucose levels.

It is also important to note that even healthy products should not be consumed in excessive quantities. An excess of calories regardless of their source might lead to weight gain and the development of metabolic diseases.

Lifestyle Has The Biggest Impact

"Physical activity, maintaining the proper body weight, enough sleep, and a decrease in the level of stress play a much bigger role in diabetes prevention than abstaining from eating rice. It seems to be true that a physically active person who consumes a moderate amount of rice will have a lesser risk of diabetes than a couch potato who does not eat rice", Dr. Mudagall explains.

Regular health checks are also vital, especially for those with a diabetic background.

Rethinking Rice And Diabetes

Dr. Mudagall concludes that rice should not be blamed as the sole cause of diabetes. Completely skipping rice does not guarantee protection from the disease. Instead, mindful eating, balanced nutrition, regular physical activity, and healthy daily habits remain the key to long-term blood sugar control and diabetes prevention.

What stands out is this - It's not what's missing from the plate, attention needs to shift to what shapes long-term health - consistency, balance, and everyday choices that support the body as a whole.