How to eat rice to avoid hyperglycemia

Rice from rice contains high starch content. Depending on the way, cook rice that can increase blood sugar levels after eating two hours. The blood sugar (GI) index of rice can range from 70 to 79.6, while the blood sugar load (GL) is 56. White rice belongs to the food group causing hyperglycemia at a fast speed.

In order to avoid sudden hyperglycemia when eating rice, expert Nguyen Thi Thu Huyen, Department of Secrifer Nutrition, Tam Anh General Hospital of Hanoi, advised people to follow the principles below.

Choose the right type of rice

The grain structure and the percentage of starches of different types of rice can affect the decomposition and digestion speed in the body, making the blood sugar index change high or low. Patients with diabetes should avoid using rice that has been polished and removed bran and germs during processing. Because fiber is removed, the digestive tract quickly decomposes white rice, which can increase blood sugar about 60-90 minutes after eating. This process also reduces the rice value.

Whole rice bran, lots of fiber such as brown rice, sprout rice helps slow the process of absorbing sugar into the blood. If you want to cut more carbohydrates, people with diabetes can choose foods rich in complex starch, thin rolled oats, quinoa seeds (quinoa) …

Priority to cook traditional rice

Patients should limit fried rice, fried rice with butter, fat, cooking oil. Cooking rice in a traditional way helps the body limit excess intolerance to saturated fat, trans fat, and onset of diabetes complications.

Cold rice

Natural rice contains an anti -starch that the body does not digest, absorbed in the small intestine. When cooked rice is cool to cool, the starch molecules change the structure, reducing the absorption capacity in the small intestine, reducing blood sugar index.

After the rice is cooked, the patient should cool for about 12-24 hours at a temperature of 4 degrees C (refrigerator cooler), then heated again. If there is less time, leaving the rice at least 15-30 minutes at room temperature can also form a part of resistant starch. However, the effect is not as high as the cooling for a long time.

Combine rice with foods

Patients should eat rice with other foods rich in protein, good fat such as poultry meat, fatty fish, olive oil, nuts … This contributes to reducing the ability to absorb glucose from rice into blood, control blood sugar levels in the safe threshold. Combined with foods rich in fiber that is beneficial for digestion, reducing blood sugar growth rate by slowing down the transformation of carbohydrates into glucose takes place in the intestine. Foods rich in fiber including green vegetables, whole grains, beans …

Should limit the spices of the same dishes because these factors can promote diabetes complications related to the kidneys, cardiovascular, blood pressure progresses rapidly. Patients avoid eating rice with high foods such as white bread, sweets or soft drinks.

Avoid eating too much

Cold rice can only convert a part of starch into resistant starch, the remaining amount will still be converted into glucose. Anti -resistant starch provides about 2 kcal/g may increase blood sugar if overeating.

People with diabetes should split into 4-6 meals a day including 3 main meals and 1-3 snacks, during the main meal priority to eat vegetables first, posterior protein and use the final rice. Patients can apply food discs including 50% vegetables, 25% lean protein and 25% carbohydrate to ensure safety. Should consume about 100 g per meal if white rice is the only source of carbohydrates in the diet, can increase to 150 g of rice in each meal if blood sugar is stable.

Exercise after eating

Gentle exercise such as walking about 15-20 minutes after eating helps to support digestion, stabilizing blood sugar, reducing the risk of soaring blood sugar.

Each diabetics has different reactions with foods. Specialist Huyen recommends that after two hours of meals, patients should monitor the body’s reaction, measuring blood sugar to control the amount and frequency of using appropriate rice.