Fried rice is enjoyed by many people and is a standard meal in Chinese cuisine. It has many nutritional components like carbohydrates, protein and fats. However, fried rice is primarily a carbohydrate-based meal that can cause a sharp rise in blood glucose levels. Excessive consumption of fried rice can increase calorie consumption and weight gain.
Smart swaps for making fried rice without spiking glucose levels
• Add more vegetables like carrots, lettuce, brussels sprouts, cottage cheese and nuts to boost fibre, protein and fat in fried rice.
• Try drinking apple cider vinegar (ACV) with water 5-10 minutes before the meal. This aids in digestion.
• Try increasing your protein intake while consuming fried rice by adding tofu, paneer, peanuts or cashews.
• Use the food flow in the following order: fibre>protein>complex carbs.
• Try to control the portions of the fried rice to prevent glucose spikes.
Rice is a predominant carbohydrate that, on getting fried, can be a source of sustained glucose and stabilise blood glucose levels. Boling rice with ghee can also help with insulin concentrations. This suggests that a single technique of using fats in fried rice can help provide taste and lower the glycemia in rice.
