Table of Contents
1. Let the rice cool before eating
2. Combine rice with other sources of nutrition
3. Add coconut oil
4. Control the portion of rice you eat
5. Wash and cook rice properly
Jakarta, goldensamoyed Indonesia
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Rice is a staple food in Indonesia and many other Asian countries.If you don’t eat rice all day, it feels like you haven’t eaten at all.
Even though it’s filling, it turns out
white rice
contains simple carbohydrates that can cause
blood sugar
rise quickly if you don’t know the tricks when eating it.
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For diabetics or anyone who wants to keep blood sugar levels stable, knowing how to eat rice properly is very important to pay attention to.
Consuming rice without the correct strategy can trigger a spike in blood sugar which is dangerous for health.
Fortunately, there are several easy ways you can apply so you can still enjoy rice without worrying about your blood sugar spiking.Summarizing from various sources, here is the list.
1. Let the rice cool before eating
One way to eat rice so that your blood sugar doesn’t rise drastically is to let the rice cool first before eating.
Rice that is just cooked and still hot has a higher glycemic index so it quickly raises blood sugar.By cooling the rice, the resistant starch content of the rice increases, which helps slow the absorption of sugar into the blood.
Quote
BusinessInsider
, a group of researchers from the Poznan University of Medical Sciences studied 32 type 1 diabetes patients. They adopted the habit of consuming hot, freshly cooked rice and cooled rice.
As a result, eating cold rice can reduce sugar levels, thereby helping prevent spikes in blood sugar levels in the body.You can store cooked rice in the refrigerator for several hours, then reheat it when you want to eat it.
2. Combine rice with other sources of nutrition
Eating rice with healthy side dishes is highly recommended to avoid blood sugar spikes.Choose side dishes that are rich in protein and fiber, such as fish, skinless chicken, tofu, tempeh, green vegetables and nuts.
Protein and fiber help slow the digestion of carbohydrates, so blood sugar does not spike sharply.Apart from that, avoid processed foods or those high in sugar and saturated fat as accompaniments to rice so that the benefits are maximum.
3. Add coconut oil
Adding coconut oil when cooking rice can reduce the sugar content of white rice.Coconut oil can change the starch structure in rice so that the digestion and absorption of sugar becomes slower.
To do this, add one teaspoon of coconut oil for every 100-150 grams of rice when cooking.Apart from reducing sugar levels, this method also produces a rice texture that is fluffier and less sticky.
4. Control the portion of rice you eat
Not only is the way of serving rice important, but also determining the portion.It is best to limit rice portions to prevent blood sugar from becoming high.
The ideal serving size for cooked rice, usually around one-third to one-half cup, contains 15-20 grams of carbohydrates.
Apart from that, try to eat rice during the day and avoid eating rice at night.Another alternative, schedule dinner earlier, so that the body has enough time to digest carbohydrates properly.
5. Wash and cook rice properly
How we prepare rice is also important.Reporting from
Times of India
, wash the rice several times until the washing water becomes clear to remove excess starch.
Then soak the rice for 20-30 minutes before cooking.When cooking, use as much boiling water as you would when cooking pasta, then drain the water once the rice is cooked.
Rinse the cooked rice gently with cold water to remove any remaining starch.This method can reduce the starch content that is quickly digested and lower the glycemic index of rice.
By implementing several ways to eat rice, you can still enjoy rice without worrying about high blood sugar.Don’t forget to regularly check your blood sugar as a precaution.
(rea/fef)
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