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Turmeric is a familiar spice, often used in curry dishes. Some studies show that turmeric can slow down the process of starch digestion. When cooking rice with turmeric, the amount of fast-digesting starch decreases, while slow-digesting starch increases.
Fast-digest carbohydrates can convert to glucose in just about 20 minutes, while slow-digest carbohydrates take about 100 minutes. Thanks to the slower metabolism, post-eating blood sugar tends to be more stable.
Garlic powder
If you don't like the smell of herbs, garlic is a suitable alternative. Garlic has the ability to slow down the activity of some digestive enzymes, thereby helping to limit sudden blood sugar spikes.
Allicin compound in garlic is also believed to improve insulin sensitivity, contributing to supporting the prevention of blood sugar disorders.
Asparagus
Saffron is a red spice, often found in Mediterranean dishes. The crocin component in saffron has been studied and has shown potential to help reduce blood sugar and blood fat in animal trials.
Some active ingredients in turmeric can also inhibit enzymes involved in carbohydrate breakdown, helping to slow down sugar absorption.
Tea
Tea contains many polyphenols - compounds that can affect the carbohydrate structure, causing carbohydrates to digest slower. Some people apply the method of brewing tea and then using tea water to cook rice.
However, this method should only be considered as additional support. Controlling portion sizes and overall nutritional balance is still an important factor. People with kidney problems need to be careful because tea may contain a lot of potassium.
Oil (healthy fats)
Fat is often considered unhealthy, but a moderate amount of healthy fat can help slow down carbohydrate digestion. When cooking rice with oil, fat can surround the carbohydrate grains, making it harder for digestive enzymes to access.
As a result, the process of glucose absorption is slower, contributing to limiting too rapid blood sugar spikes after meals.
