A rich source of protein, chicken is a perfect low-glycaemic meal. Due to the absence of carbohydrates, it has little effect on blood sugars. Rice, on the other hand, has a high glycaemic index (GI) and spikes blood glucose. However, using brown or wild rice instead of white rice can be a healthier alternative as they have a lower GI and are rich in fibre and nutrients. A combination of white rice and chicken may lead to hyperglycemia.
Tips for enjoying chicken rice without health compromise
• Try increasing the portion of chicken in rice. The high protein in chicken will help balance the glucose levels.
• Consider adding vegetables to the chicken rice. This adds fibre content and makes the dish low in fat and sugar, maintaining blood glucose.
• An ideal food flow should have fibre and protein more than complex carbohydrates. This provides better digestibility and keeps the blood glucose in check.
• A large bowl of vegetable salad with olive oil and some chicken rice, along with some vegetable raita, can keep your blood sugar in control.
A combination of chicken, rice, and vegetables in the right portions can lead to glucose stability. GI values of mixed meals were lower than chicken rice alone. Overall, chicken rice can be a part of a healthy and balanced diet when consumed in moderation and prepared using healthier cooking methods and ingredients.
