Jakarta, ThedailyID — White rice remains a staple food in many countries, including Indonesia. However, health experts say some people should reduce their intake to better manage their overall health.
While white rice can be part of a balanced diet, certain medical conditions or health goals may require limiting its consumption.
Here are five groups of people who may benefit from eating less white rice:
1. People with diabetes
White rice has a high glycemic index, which can cause blood sugar levels to rise quickly. Therefore, people with diabetes may benefit from choosing whole grains or other complex carbohydrates instead.
2. People with prediabetes
Those with prediabetes should also monitor their intake of refined carbohydrates. Moreover, reducing white rice consumption may help lower the risk of developing type 2 diabetes.
3. People trying to lose weight
White rice can contribute to excess calorie intake when eaten in large portions. As a result, controlling portion sizes or replacing it with higher-fiber alternatives may support weight management.
4. People with insulin resistance
Individuals with insulin resistance may find it more difficult to regulate blood sugar. Consequently, limiting refined carbohydrates such as white rice can help improve metabolic health.
5. People with metabolic syndrome
Metabolic syndrome includes conditions such as high blood sugar, high blood pressure, excess abdominal fat, and abnormal cholesterol levels. Therefore, reducing refined carbohydrates may become part of a healthier eating plan.
Health experts emphasize that white rice does not need to be eliminated completely. Instead, they recommend eating it in moderation, controlling portion sizes, and pairing it with vegetables, protein, and fiber-rich foods to create a more balanced meal.
