Eat whole foods
Rice must be whole grain, the original starch structure is not destroyed to provide balanced nutrition without being digested, absorbed quickly and not causing blood sugar to increase sharply.
Eat cold rice to increase resistant starch
After the rice is cooked, let it cool for at least 15 minutes. This will increase the amount of resistant starch, thereby reducing absorption in the small intestine, while adding nutrients to the probiotics in the large intestine.
Eating order
Meat, vegetables, mushrooms, rice, fruits should be eaten in order, if you are a vegetarian then replace meat with beans. This eating order will keep your blood sugar stable.
We should eat protein-rich foods such as meat and beans so that the protein can be digested and absorbed by the body 15 minutes before eating rice.
Eat a certain amount of white rice at each meal. Adults should consume at least 130 grams of carbohydrates per day.
