Brown rice has a high glycemic index, which means that it can cause a rapid spike in blood glucose levels after consumption. This can be problematic for individuals with hyperglycemia, as it can contribute to difficulty in controlling blood sugar levels. Consuming brown rice with high-fibre foods and protein can help mitigate these effects and improve glucose metabolism.
Optimizing Brown Rice for Improved Glucose Control
• Try pairing your brown rice with fibre, protein, and fat to slow down the release of glucose and improve your body’s response to carbohydrates.
• Consider reducing the portion size of your carbohydrates to further regulate glucose levels.
• You may want to replace simple carbohydrates with complex carbohydrates to reduce glucose fluctuations and improve overall health.
• Implementing a food flow to your meals, such as fibre, then protein and lastly complex carbs can also help optimize glucose control.
Brown rice, despite being a whole grain, still has a high glycemic index, leading to a quick spike in blood sugar levels. It is also low in fibre compared to other whole grains. Pairing brown rice with high-fibre foods, protein, and healthy fats can slow down glucose release and improve overall glucose metabolism.
