Rice is a staple food across the globe and hence has a high consumption rate. But due to its high-carbohydrate content and high glycaemic index, rice causes a spike in glucose levels. Rice also has comparatively low-fibre content, which contributes to the spike. But the good news for rice lovers is that if eaten the right way, it can easily fit your diet plan.
Stabilise your glucose levels with rice
• You can pair rice (simple carbohydrates) with foods rich in fibre, protein and fat to slow down the release of glucose and improve the response.
• Try to reduce the portion size of carbohydrates to avoid blood sugar spikes.
• Consider replacing simple carbohydrates with complex carbohydrates.
• You can implement the food flow to your meals – fibre > protein > complex carbohydrates.
There is scientific evidence to support the idea that combining rice with other nutrients can help improve its impact on blood sugar levels. According to a study, when white rice was consumed with a high-fibre vegetable dish, the glucose response was significantly reduced compared to when white rice was consumed alone. Adding protein to the meal further reduced the glucose response. So, follow these suggestions and enjoy rice the right way.
