According to the World Health Organization (WHO) and the American Diabetes Association (ADA), white rice has a glycemic index of about GI = 70-85, classified as a rapid-absorbing starch group.
This means that eating a single white rice can easily increase blood sugar quickly, creating a burden on the pancreas.
A study published in The BMJ that followed more than 132,000 adults in 21 countries showed that: consuming a lot of refined white rice increases the risk of type 2 diabetes by up to 27%, especially in Asia.
Chicken eggs are rich in protein (about 6-7g/fruit), carbohydrate-free, and have a glycemic index of 0.
What is especially important is that the protein and fat in eggs help slow down the digestion and absorption of carbohydrates in white rice, thereby reducing the peak blood sugar after eating.
When a person eats eggs with rice, their blood sugar level after eating is reduced by about 20-25% compared to the group that only eats rice. This result is even more obvious in people with prediabetes or insulin resistance.
Tips for eating rice with eggs to optimize blood sugar control:
Prioritize boiled eggs, unolady spring rolls instead of fried with fat
Simple processing helps maintain nutritional value, avoiding added bad fats that cause inflammation and metabolic disorders. The American Heart Association (AHA) also recommends limiting fried eggs to avoid increasing bad cholesterol (LDL).
Eat eggs first, rice after 10 minutes
Eating protein-rich foods before starch will help activate the first insulin reflex, reducing the increase in blood sugar after eating by up to 30%.
Incorporate soluble fiber-rich green vegetables
Adding boiled vegetables, salads or vegetable soups to meals helps slow down glucose absorption. Every 10g of soluble fiber/day can reduce HbA1c (average 3-month glycemic index) by about 0.3%.
Divide the portion of rice - eggs per day
Instead of eating a lot at once, divide it into 2-3 meals to help reduce the metabolic burden and keep blood sugar stable. For people with diabetes, this is a basic eating principle recommended by the International Diabetes Federation (IDF).
Some notes when eating eggs with rice:
Do not eat more than 1-2 eggs/day, unless otherwise provided by special medical regulations. Although eggs are beneficial, consuming too much can also affect blood lipids.
Avoid eating at the same time as other fast-starchy foods such as white blood shirt, vermicelli, sugary soft drinks because it will affect blood sugar control.
People with high blood fat or fatty liver should consult a nutritionist about the appropriate amount of eggs.
