Diabetics Take Note: 3 Simple Changes to Rice Can Help Prevent Blood Sugar Spikes

If you are a diabetic, love rice, and want to prevent blood sugar spikes, there's an easy way to do that. A man who lives with type 1 diabetes has offered some expert guidance on the variety of rice you consume and how you can prepare it. This way, you not only enjoy your favourite dishes, but also maintain blood sugar levels, the most important part of diabetes management. While recent studies, including the ones published in the National Institutes of Health, say that eating white rice can raise blood glucose significantly, especially if eaten often or in large quantities, you need to make a conscious switch in your eating habits as well. Let’s see how that can be done. Here’s what Justin does to enjoy rice without worrying about blood sugar levels:

Switch the rice type

Not all rice affects blood sugar the same way. Highly polished white rice has a high glycaemic index (GI), which means it raises blood sugar quickly. And so, replacing it with lower-GI alternatives can slow glucose absorption. A few better options include:

• Brown rice
• Parboiled rice
• Red or black rice
• Basmati rice, only in moderation

These varieties contain more fibre and intact grain structure, which slows digestion and leads to steadier blood sugar levels. Fibre also improves insulin sensitivity and keeps you fuller for longer, reducing the urge to overeat.

Cool your rice and then reheat it

One lesser-known trick, which is the best way to eat your rice as a diabetic, is to change the way you prepare it. Doctors say it can change how your body processes it. When cooked rice is cooled and then reheated, some of its starch converts into resistant starch - a type of carbohydrate that resists digestion in the small intestine. Resistant starch:

• Slows glucose release into the bloodstream
• Improves gut health
• Helps blunt post-meal sugar spikes

To try this at home, cook rice as usual, cool it in the refrigerator for several hours or overnight, and reheat it gently before eating. This simple step can noticeably reduce the blood sugar impact of the same portion of rice.Also read: Parkinson’s Warning Sign: This Nose Symptom May Appear Years Before Diagnosis

Portion control and smart pairing

Even healthier rice can cause spikes if eaten in large amounts or on its own, and so, it is important to take care of portion size. For most people with diabetes, limiting cooked rice to about half a cup per meal is a safer target. Also, it is important to pair it consciously, like:

• Protein, which includes dal, eggs, paneer, fish, and chicken
• Healthy fats like nuts, seeds, curd
• High-fibre vegetables, which are in season for all the macro- and micro nutrients

All of these can slow digestion and reduce glucose spikes. Avoid eating rice alone, especially on an empty stomach. While rice does not need to be off-limits for people with diabetes, make sure to go for lower GI varieties, adjust cooking methods, and practice strict portion control with smart food pairings if you are a diabetic to significantly reduce blood sugar spikes - without sacrificing cultural or culinary comfort. However, as always, individual responses vary, so monitoring blood glucose after meals and consulting a healthcare professional or dietitian remains essential.