If you have insulin resistance, it is important to practice portion control when it comes to eating carbohydrate-containing foods. This is because insulin resistance makes it difficult for your body to efficiently metabolize carbohydrates. If you consume a food high in carbohydrates -- such as rice -- your blood sugar levels may remain elevated for a prolonged period.
Carbohydrates
Carbohydrate-containing foods cause your blood glucose levels to rise. Carbohydrates come in three types: starch, sugar and fiber. If you have insulin resistance, your body cannot properly regulate your blood glucose levels. People with high blood sugar should focus on fiber-rich carbohydrates such as whole grains, and fruits and vegetables with edible skin and seeds. Different varieties of rice contain different amounts of total carbohydrate and fiber. One cup of cooked wild rice contains 35 g of total carbohydrate and 3 g of fiber. One cup of cooked white medium-grain rice contains 53.18 g of total carbohydrate and 0.6 g of fiber.
Blood Sugar
During the process of digestion, carbohydrates get broken down into sugar molecules. The carbohydrates then go through the lining of your stomach and get absorbed into your bloodstream. Sugar is your body's main source of energy and provides the fuel required for your cells to function. Sugar molecules cannot fulfill their purpose if they remain in your blood -- they need to enter your cells.
Insulin Resistance
Insulin is a hormone that allows the sugar molecules from your bloodstream to enter various cells throughout your body. Insulin plays a vital role in stabilizing your blood glucose levels. If you have insulin resistance, your body does not respond to the effects of insulin. Because of this, sugar molecules from your bloodstream are denied access into your cells. The result is that your blood glucose levels remain high.
Considerations
You can help manage your high blood sugar by following a healthy diet plan. Since carbohydrates -- unlike meat protein and fats -- affect your blood sugar, it is important to limit your daily intake. You should consume between 45 g and 60 g of total carbohydrate per meal. When it comes to rice, choose whole-grain varieties that are high in fiber, such as wild rice or brown rice, as opposed to refined-grain rice.
References
- MayoClinic.com; Metabolic Syndrome: Causes; November 2009
- MayoClinic.com; Prediabetes: Causes; January 2011
- American Diabetes Association: Food and Fitness: Carbohydrates
- MayoClinic.com; Prediabetes: Treatment and Drugs; January 2011
- U.S. Department of Agriculture Nutrient Database
- MayoClinic.com; Nutrition and Healthy Eating: Glycemic Index Diet: Losing Weight With Blood Sugar Control; November 2009
