Curd rice is made by mixing boiled rice with curd. The dish has a high-carb content from the rice and some protein from the curd. However, since there is little protein and fibre, eating curd rice can sometimes cause spikes in blood sugar levels. White rice’s high glycemic index (GI) can also contribute to the spike in blood sugar levels.
Ways to manage the effects of curd rice on blood sugar
• You could consider adding some vegetables to your meal for fibre. This will help delay glucose release into the bloodstream and prevent blood sugar spikes.
• Try adding another protein source to your meal, such as a side of paneer, egg, soy chunks or lean meat. The protein and fibre will help fill you up and reduce the quantity of rice.
• Eating fibre, protein and then carbohydrates can reduce blood sugar spikes by up to 75%.
You can make your curd rice healthy by replacing high-GI white rice with other alternatives such as cauliflower rice or black rice. Both these are rich in fibre and have low-GI and can help regulate blood glucose levels. Adding curd to the cauliflower or black rice will help keep your gut healthy, control blood sugar spikes better and reduce weight.
