Rice flakes cooked with whole green beans
Instead of eating pure white rice flakes, combined with whole green beans, it helps increase fiber and protein, thereby slowing down the absorption of sugar into the blood.
Dr. Sarah Hallberg, Director of the Institute of Clinical Diabetes (USA), commented: "Admitting foods rich in fiber and protein along with carbohydrates slows down digestion, helping to control blood sugar more effectively after meals.
Black barley sticky rice or brown rice with chia seeds
Replacing white sticky rice with rye or brown rice when cooking sticky rice creates a lower glycemic index. Adding chia seeds also increases the amount of soluble fiber.
According to nutritionist Dr. David Jenkins of the University of Toronto: "SOLUBLE fiber helps create gel in the gut, extends the time of starch digestion and reduces post-eating blood sugar spikes.
Rice sticky rice mixed with vegetables steamed
Adding steamed vegetables such as carrots and broccoli to sticky rice not only increases vitamins but also thanks to the high amount of fiber, reducing the rate of sugar release.
Professor Emma Stevenson, a metabolism expert in the UK, said: "A meal rich in fiber and low in refined starch helps maintain a more stable blood sugar level.
Experts all emphasize that the way of processing and choosing ingredients determines the blood sugar reaction after eating. People at risk of diabetes should prioritize young rice flakes and sticky rice cooked with high fiber sources, limit sugar and eat with protein to support blood sugar control.
