Banh cuon is a popular traditional breakfast dish, made from thinly steamed rice flour, often served with pork rolls and fish sauce. However, for people at risk or with diabetes, banh cuon can cause concern because the main ingredient is fast starch - a food with a high glycemic index (GI).
According to the World Health Organization, a diet that reduces blood sugar loads should focus on controlling the GI index and blood sugar (GL) load of each meal. Rice flour used to make banh cuon has a GI of about 78 - considered high. However, research shows that the combination of starch and protein, fiber or good fats will help slow down the absorption of glucose into the blood.
To eat banh cuon without increasing blood sugar, you should:
- Combine with protein and fiber: Eat banh cuon with lean silk sausage (fleshed) and add raw vegetables (fiber) such as coriander, bean sprouts, lettuce. Research shows that adding vegetables to meals can reduce post-meal blood sugar by 1015%.
- Reduce sugar fish sauce: Banh cuon dipping sauce often contains sugar. replace with diluted fish sauce mixed with lemon, garlic, chili, limit or eliminate sugar.
- Eat slowly, chew thoroughly: According to experts, eating slowly helps the body have a suitable time to secrete insulin, thereby better controlling blood sugar after eating.
- Portion control: Only eat a small portion of banh cuon, about 150200g, to limit carbohydrate intake to less than 45g per meal.
Banh cuon is not a dish that should be absolutely abstained from for people who need to control blood sugar. However, housewives should note that eating banh cuon properly - combining protein, vegetables, limiting sugar and adjusting portions - is the key to keeping blood sugar stable and ensuring long-term health.
