According to the nutrition sites Diabetes UK and Healthline, people with diabetes or at high risk should pay attention to how to combine dishes when eating rice in the morning to limit sudden spikes in blood sugar after meals.
1. Prioritize brown rice or whole wheat rice
White rice has a high glycemic index (GI), which can easily cause blood sugar to increase rapidly. Brown rice, dragon blood brown rice or whole wheat rice have a higher fiber content, helping to slow down the absorption of sugar and maintain stable blood sugar levels.
2. Combined with protein and green vegetables
Adding protein such as boiled eggs, chicken breast, tofu or steamed fish with boiled vegetables and low-oiled stir-fried vegetables to breakfast will help slow down the digestion of starch. Thanks to that, the body absorbs sugar from rice more slowly.
3. Eat the right amount and divide the meals into small pieces
Do not eat too much rice at one meal. Adults can eat about 1/2 to 1 small cup of rice in the morning. If you need a lot of energy, you should divide it into two small meals 2-3 hours apart to avoid sudden increases in blood sugar.
4. Chew thoroughly, eat slowly
Eating too quickly causes insulin secretion to increase more slowly than the rate of increase in blood sugar, causing the risk of increased blood sugar after eating. Therefore, you should chew thoroughly and eat slowly to make the digestive system work more smoothly.
Note:
People with a high glycemic index should monitor their body's reaction after each meal and maintain regular blood sugar checks.
