You can make rice in a way which doesn’t cause blood sugar spikes (Stock Image) (Image: bettphotos / 500px via Getty Images)
If you’re diabetic and attempting to prevent blood sugar surges, one gentleman, who lives with type-1 diabetes himself, has offered some expert guidance regarding the variety of rice you consume, alongside the technique you employ to prepare it.
Justin provides methods to maintain good health as a diabetic and demonstrates how to prevent needless blood sugar spikes from the rice you consume.
Be Well SHBP reported: “Recent studies have shown that eating white rice can raise blood glucose significantly, especially if eaten often or in large quantities. One study showed an 11% increase in diabetes risk with each daily serving of white rice. If you love rice with your stir-fries, switch to brown rice.”
In his YouTube Shorts clip, Justin remarked: “Did you know that the type of rice and the way you cook it can impact your glucose levels differently?”
He clarified he was going to consult “three friends from South Asia” who detailed what you can do to reduce the blood sugar surge from rice.
1. Soak your rice
Deeksha, from India, revealed: “Soaking rice for at least one or two hours prior to you cooking it, and then straining it, really well, washing it at least five times actually combats that big spike that you get later on with the rice.”
Soaking rice assists in lowering its glycaemic index (GI), a measurement of how rapidly a food elevates blood sugar levels following consumption. When rice is soaked, some of the surface starches dissolve into the water.
Disposing of the soaking water eliminates a portion of these quickly digestible carbohydrates. Soaking rice also delivers a beneficial impact on digestibility.
This method assists in partially breaking down complex carbohydrates, rendering them simpler to digest and potentially slowing the pace at which glucose enters the bloodstream.
Also this reduced absorption rate can help avoid sudden surges in blood sugar levels, which proves particularly beneficial for individuals managing diabetes. Research published in the International Journal of Food Sciences and Nutrition (2011) discovered that soaking and preparation techniques influence starch digestibility and rice’s glycemic index.
This reinforces the notion that soaking can transform rice into a superior choice for blood sugar management.
2. Boil your rice
Anum, from Pakistan, explained: “If you have boiled rice, you will get very controlled levels after eating lots, because when you drain the water, all the starch has been drained.”
When rice undergoes boiling in substantial quantities of water before being drained, a considerable amount of surface starches and certain soluble carbohydrates get washed away into the cooking liquid. Disposing of this water eliminates these quickly digestible carbohydrates, which can assist in reducing rice’s glycemic index (GI).
The Harvard T. H.Chan School of Public Health states that rice preparation methods, including boiling and draining, can decrease its GI and consequently minimise the likelihood of dramatic post-meal blood glucose increases.
3. Opt for brown rice
Hubban, also from Pakistan, said: “Brown rice is just white rice but with an extra layer, and this layer is insoluble fibre. It takes the spike lower, and it doesn’t give you an instant spike.”
However, he cautioned if you suffer from a “sensitive gut,” insoluble fibre “might cause you some issues,” so you must be “wary” of this. Nevertheless, he suggested it’s worth attempting to prevent the sugar surge.
Brown rice is typically regarded as a superior option compared to white rice for individuals with diabetes owing to its elevated fibre levels, reduced glycaemic index, and enhanced nutritional profile, all of which help with better blood glucose control and general wellbeing.
Additionally, brown rice is a wholegrain, which means it preserves the bran and germ components that are stripped away during white rice production. These components house essential nutrients, including fibre, vitamins, minerals, and advantageous plant substances.
This story originally appeared on Express.co.uk
