Making 3 changes to rice recipe can prevent blood sugar spikes

If you’re diabetic and trying to avoid blood sugar spikes, one man, who has type-1 diabetes himself, has shared some expert advice on the type of rice you eat, as well as the way you cook it

If you’re diabetic and trying to avoid blood sugar spikes, one man, who himself lives with type-1 diabetes, has shared some expert advice about the type of rice you eat and how you cook it.

Justin offers tips for staying healthy as a diabetic and shows how to avoid unnecessary blood sugar spikes from the rice you eat.

Be Well SHBP reported: “Recent studies have shown that eating white rice can raise blood glucose significantly, especially if eaten often or in large quantities. One study showed an 11% increase in diabetes risk with each daily serving of white rice. If you love rice with your stir-fries, switch to brown rice.”

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In his YouTube Shorts video, Justin said: “Did you know that the type of rice and the way you cook it can impact your glucose levels differently?”

He explained he was going to ask “three friends from South Asia” who shared what you can do to minimize the blood sugar spike from rice, reports the Express.

1. Soak your rice

Deeksha, from India, revealed: “Soaking rice for at least one or two hours prior to you cooking it, and then straining it, really well, washing it at least five times actually combats that big spike that you get later on with the rice.”

Soaking rice helps reduce its glycemic index (GI), a measure of how quickly a food raises blood sugar levels after eating. When rice is soaked, some of the surface starches dissolve into the water.

Getting rid of the soaking water removes some of these easily digestible carbohydrates. Soaking rice also has a positive effect on its digestibility.

This process helps to partially break down complex carbohydrates, making them easier to digest and potentially slowing the rate at which glucose enters the bloodstream.

This slower absorption rate can help prevent sudden spikes in blood sugar levels, which is especially helpful for people managing diabetes. A study published in the International Journal of Food Sciences and Nutrition (2011) found that soaking and preparation methods affect starch digestibility and the glycemic index of rice.

This supports the idea that soaking can make rice a better option for managing blood sugar levels.

2. Boil your rice

Anum, from Pakistan, shared: “If you have boiled rice, you will get very controlled levels after eating lots, because when you drain the water, all the starch has been drained.”

When rice is boiled in large amounts of water and then drained, a significant amount of surface starches and some soluble carbohydrates are washed away into the cooking liquid. Getting rid of this water removes these easily digestible carbohydrates, which can help lower the glycemic index (GI) of rice.

The Harvard T.H. Chan School of Public Health suggests that certain methods of preparing rice, such as boiling and draining, can lower its glycemic index (GI), reducing the chances of significant post-meal blood sugar spikes.

3. Choose brown rice

Hubban, also from Pakistan, explained: “Brown rice is just white rice but with an extra layer, and this layer is insoluble fibre. It takes the spike lower, and it doesn’t give you an instant spike.”

However, he warned that if you have a “sensitive gut,” insoluble fiber “might cause you some issues,” so you should be “wary” of this. Still, he recommended giving it a try to avoid the sugar rush.

Brown rice is generally considered a better choice than white rice for people with diabetes due to its higher fiber content, lower glycemic index, and improved nutritional profile, all of which contribute to better blood sugar control and overall health.

Furthermore, brown rice is a whole grain, meaning it retains the bran and germ components that are removed during the production of white rice. These components contain essential nutrients, including fiber, vitamins, minerals, and beneficial plant compounds.