Choose whole grain rice, eat rice after protein-rich dishes, and prioritize hot rice to help control blood sugar levels.
White rice is an indispensable dish on the Vietnamese dinner table. However, white rice is low in fiber, high in starch, and high in calories, so it can easily cause blood sugar to increase rapidly after eating. Diabetics need to pay attention to some ways to eat white rice to help control blood sugar levels.
Select rice type
There are many types of white rice, different in grain structure and starch ratio. They affect the rate of decomposition and digestion in the body, changing the high and low glycemic index. Instead of choosing rice according to personal preference, patients should prioritize whole grain rice. Limit white rice that has been polished and has had its bran and germ removed during processing. Because this process reduces the nutritional value of the rice grain and the fiber content, it can easily increase blood sugar.
White rice is rich in starch and calories. Photo: Bui Thuy
Choose hot rice
The way you cook white rice can also affect the amount of carbohydrates (carbs) your body absorbs, which in turn changes your blood sugar levels.
Rice naturally contains resistant starch that is not digested and absorbed in the small intestine. Rice that is cooked, cooled and processed into dishes such as fried rice, rice rolls, etc. contains more resistant starch than freshly cooked and instant rice. This is due to changes in the structure of starch molecules that affect digestibility and reduce the glycemic index. Diabetics should prioritize hot rice, limit cold rice and other processed rice dishes.
Food ration
Even when choosing a lower glycemic index rice, diabetics need to balance their total carb intake. Eating too many carbs can cause blood sugar to spike rapidly, increasing the risk of diabetes complications. Rice is often combined with other foods rather than eaten on its own. You may be less likely to experience a spike in blood sugar if you eat white rice with lean protein, vegetables, and healthy fats.
There is no specific recommendation for how many cups of rice a person with diabetes should eat per meal. The American Diabetes Association recommends that a person’s diet should consist of 50% vegetables, 25% lean protein, and 15% carbs.
Eat vegetables first, then protein, then rice. In this order, fiber slows down digestion, protein stimulates insulin production, allowing cells to absorb glucose, reducing the impact of carbs on blood sugar.