Three ways to eat brown rice to reduce the risk of diabetes

Doctor Tran Thi Tra Phuong, Department of Nutrition and Dietetics, Tam Anh General Hospital, Hanoi, said the above information, adding that adding these nutrients to meals slows down the digestion and absorption of rice. , which can prevent blood sugar spikes. Fiber is found in many vegetables and beans. Lean protein is found in skinless chicken, fish, tofu, eggs or egg whites, and low-fat cheese. Good fats from nuts, olive oil, avocados.

Eat brown rice with fiber

Brown rice is essentially white rice that has not been refined, the nutrients in the outer layer have not been removed. Two of those nutrients, fiber and magnesium, contribute to regulating blood sugar levels. Eating brown rice with beans and vegetables that are naturally high in fiber will have less impact on blood sugar levels. Beans such as black beans, chickpeas, peas… also have lots of folate, potassium, iron and zinc, bringing many nutritional benefits.

Families cook beans with brown rice or cook them separately and eat them with brown rice to make the dish softer and more fragrant. Replacing all white rice with brown rice and beans in meals helps reduce the risk of diabetes.

Eat brown rice with lean protein

Foods rich in lean protein such as chicken and fish contain no carbohydrates so they do not increase blood sugar levels. Eating brown rice with lean protein helps control blood sugar levels and increases the feeling of fullness for a long time. Eaters should choose skinless poultry, fish, tofu, and low-fat dairy products, and can combine them with whole grains and vegetables to create a balanced meal.

Eat brown rice with good fats

Replace saturated fats and trans fats with unsaturated fats like olive oil, avocados, and nuts because they can improve insulin sensitivity and reduce inflammation. Omega-3 fats in herring, sardines, mackerel, rainbow trout and albacore tuna may reduce the risk of heart disease and inflammation. Eating brown rice with grilled, boiled or steamed fish can avoid excess carbohydrates and calories. Everyone should eat fatty fish at least twice a week to control blood sugar levels.

Below are some suggestions on how to combine and prepare dishes with brown rice.

– Bell peppers stuffed with brown rice and olive oil, served with tomato sauce and low-fat cheese.

– Fish served with brown rice, green beans and almonds.

– Brown rice mixed with olive oil, feta cheese, zucchini, eggplant and cooked bell peppers.

– Chicken soup and brown rice cooked with vegetables.

– Brown rice served with vegetarian refried beans, grilled bell peppers and onions, and chicken.

– Cabbage stuffed with brown rice with onions, lean ground turkey, and tomato sauce.

In addition to changing diet, Dr. Tra Phuong recommends that people with normal or pre-diabetic conditions need to incorporate an appropriate exercise regimen. Limit foods rich in starch, sugar, and fat. Regular health check-ups. Supplementing nutrients containing the natural ingredient GDL-5 (also known as Policosanol extracted from South American sugarcane pollen) contributes to regulating HMG-CoA reductase enzyme activity and increasing cell receptor activation to help reduce the risk of obesity. blood sugar, blood pressure, cardiovascular disease due to blood fat.