The first ingredient of the dish is a moderate amount of brown rice, combined with black beans or other beans.
Unlike rice from white rice that has been ground a lot, brown rice retains more grain components and provides fiber. Black beans also supplement both fiber and plant protein, helping meals feel full longer.
Broccoli, bok choy, water spinach, kale, cauliflower or non-starchy vegetables should be used in relatively large amounts in meals.
Vegetables provide fiber, vitamins, minerals and have low energy density. When vegetables account for a significant portion, eaters can reduce the amount of rice while still feeling full.
Pre-diabetes people prioritize starchy vegetables, whole fruits, beans, whole grains, nuts and lean protein sources; and limit sugary drinks, candies, refined grains and processed or super processed foods.
Therefore, a plate of rice for people with pre-diabetes should not take rice as the only main ingredient.
You can add salmon, mackerel, tilapia or fish that suit your taste. Fish provides protein, which helps increase satiety without using too much red meat.
Fish should be steamed, boiled, or pan-fried with a moderate amount of oil instead of deep-fried. This is especially important for people with pre-diabetes who are both controlling their weight and blood fat.
A small amount of olive oil when mixing vegetables or cooking fish helps supplement unsaturated fats. A few walnuts, almonds or pumpkin seeds can also be served with meals.
The overall quality of food is more important than just focusing on one individual nutrient. Healthy eating models all have in common that increase vegetables, beans, whole grains, nuts and appropriate protein, while reducing added sugar and refined foods.
It can be seen that people with pre-diabetes can choose brown rice combined with black beans, lots of green vegetables and fish as a balanced meal.
There is no need to completely abstain from rice or carbohydrates; instead, you should reduce your intake of refined carbohydrates, increase fiber and protein, prioritize low-processed foods and limit sugary drinks.
Most importantly, controlling total energy, maintaining a reasonable weight and exercising regularly is the foundation to help control blood sugar and reduce the risk of transitioning from pre-diabetes to type 2 diabetes.
