Rice is a staple food in many cultures. However, it can cause a spike in glucose levels due to its high glycemic index. With some simple tweaks to your meal planning, you can still enjoy rice without compromising your health goals.
Stabilising insulin while having your rice
• Try to pair the carbs with fibre, protein, and fat to slow down the release of glucose and improve the response.
• Try to reduce the portion size to reduce carbohydrates.
• Consider replacing simple carbs with complex carbs.
• Try implementing the food flow to your meals – fibre> protein > complex carbs.
• You may opt for long-grain white rice such as basmati, brown or red rice.
Consuming white rice alone can cause a spike in glucose levels, leading to weight gain and other health problems. Pairing rice with fibre, protein, and fat decreases the release of glucose and improves the body’s response. Choosing complex carbs and long-grain rice options further supports healthy eating habits. By implementing these tips, you can still enjoy rice while maintaining good health.
