Table of Contents
1. Cool the rice before eating
2. Combine with protein and fiber
3. Add a little coconut oil
4. Limit rice portions
5. Wash and cook rice properly
Jakarta, goldensamoyed Indonesia
—
For some people, a meal is not complete without
white rice
.However, the simple carbohydrate content in it can make it
blood sugar
surge if not set properly.
Therefore, it is important to know how to safely enjoy rice, especially for diabetes sufferers or those who want to maintain stable blood sugar.
The following simple steps can help reduce blood sugar response when eating white rice, according to various sources:
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1. Cool the rice before eating
Cooling rice before eating can increase levels of resistant starch, making sugar absorption slower.
Quote
BusinessInsider
, a Poznan University of Medical Sciences study of 32 type 1 diabetes patients compared the consumption of hot rice and cold rice.As a result, cold rice has been proven to lower blood sugar levels and prevent sudden spikes.
2. Combine with protein and fiber
Eating rice with side dishes high in protein and fiber such as fish, skinless chicken, tempeh, tofu, green vegetables or nuts can slow down the carbohydrate digestion process.This method helps keep blood sugar stable after eating.
3. Add a little coconut oil
Adding one teaspoon of coconut oil to 100-150 grams of rice can change the starch structure of the rice, resulting in slower sugar absorption.Apart from being friendlier to blood sugar, the texture of the rice is also fluffier.
4. Limit rice portions
Blood sugar control is greatly influenced by carbohydrate portions.The ideal portion of cooked rice is one-third to one-half cup.Consuming rice should also be done during the day and not before bed so that digestion is more optimal.
5. Wash and cook rice properly
Quoting the Times of India, washing rice until the water is clear can reduce the starch content.Soak the rice for 20-30 minutes, then cook in plenty of water like cooking pasta before draining.
Rinsing cooked rice with cold water also helps lower the glycemic index because it reduces fast-digesting starch.
With these steps, you can still enjoy consuming white rice without causing your blood sugar to spike.Don’t forget to check your blood sugar regularly to monitor your body’s metabolic condition.
(nga/tis)
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