Some recommended low to moderate GI carbohydrate sources are brown rice, oatmeal, Ezekiel bread, white rice (long grain) and even whole wheat pasta. Of course, portion control and timing is a must when consuming a meal pre-workout.
If you consume an overabundance of carbs or consume them too close to your workout, your body has insufficient time to metabolize the food.
This results in blood being redirected to your working muscles rather than being reflowed to your stomach to aid in digestion, causing stomach cramps. As a general rule, consume anywhere between 20 to 40 grams of carbohydrates one to two hours before working out.
About Sella rice:
Sella rice (parboiled rice) is slightly better than regular, normal rice for diabetic.
Sella (parboiled) rice takes longer to cook, because it has been pre-cooked and dried. The grains of rice can soak up quite a bit of water during cooking, and they look “puffed” when the water is drained from the rice. This means that you are ingesting more water per cup of rice when you eat Sella rice. So, the total amount of carbohydrate that you ingest in 1 cup of Sella rice is less than the total amount of carbohydrate that you ingest in 1 cup of normal rice. This is a good thing for a diabetic.
Sella rice makes you feel “fuller” when you eat it. Your stomach hits the satiety point sooner when you eat parboiled rice. This means you will stop eating sooner (assuming that you are not a glutton), and therefore ingest fewer carbohydrate than you would with normal rice.
Parboiled rice has a slightly lower glycemic index than the corresponding normal rice. This is because the “semi-cook-then dry-then cook” process that you undertake with Sella rice causes the carbohydrate to be released more slowly into your system, over a slightly longer period of time. This means that you don’t get a blood glucose spike from sella rice as much as you would from the corresponding normal rice.
For the above reasons, it is better to eat the same quantity of Sella (parboiled) rice as it is to eat the corresponding normal rice. If you compare Sella rice of one variety with normal rice of a different variety, then this conclusion might not hold good.