Hot rice is made from cooked rice, then dried or fried until crispy, causing starch to metabolize faster in the body. When eaten, carbohydrates in burned rice are easily broken down into glucose, causing blood sugar to rise rapidly.
According to the glycemic index (GI) table published by the ADA, white rice has a fairly high GI (about 70-80).
When rice is processed into burnt rice, the process of frying or baking the starch is easier to absorb, meaning that blood sugar levels after eating can increase rapidly and for a long time.
Refined rice-based foods such as brown rice, rice cakes or dried vermicelli often increase blood sugar quickly and can contribute to reducing blood sugar control in people with diabetes.
Not only does it contain a lot of starch, burnt rice is often processed with fat, onion fat or sugar. This increases calories and saturated fat, which puts a burden on the liver and cardiovascular system.
In addition to burnt rice, snacks such as rice cakes, fried potatoes, and roasted corn with butter are also likely to increase blood sugar. They all have in common that they are rich in quickly digested starch and low in fiber.
This does not mean that people who love hot rice are forced to give up completely. The problem lies in how to control quantity and frequency.
Instead of eating regularly, people at high risk of blood sugar should only eat burnt rice in moderation, with green vegetables or a source of lean protein to slow down the rate of sugar absorption.
A diet rich in fiber, green vegetables, and whole grains will help stabilize blood sugar much better than processed snacks, says Dr. Marion Nestle, a nutrition professor at New York University.
Instead of burnt rice, people with diabetes or a history of hyperglycemia can choose:
unsalted roasted nuts (almonds, walnuts): rich in good fats, less affecting blood sugar.
Boiled vegetables or salads: rich in fiber, help control appetite.
Low-sugar fruits such as guava, grapefruit, green apples: supplement vitamins without causing blood sugar to increase rapidly.
