A man with type 1 diabetes has shared expert advice on rice selection and cooking methods to effectively manage blood sugar levels.

For those living with diabetes and striving to prevent post-meal blood sugar spikes, Justin, who also has type 1 diabetes, offers practical guidance drawn from his personal experience and medical knowledge. He employs these methods daily to maintain his health and demonstrate how to avoid unnecessary "peaks" in blood sugar from everyday rice consumption.

According to a report from Be Well SHBP, recent studies indicate that consuming white rice can significantly elevate blood sugar, especially with frequent or large portions. One study even revealed an 11% increased diabetes risk for each daily serving of white rice. For those who enjoy stir-fries with rice, switching to brown rice is advisable.

In a short YouTube video, Justin posed the question: "Did you know that the type of rice and how you cook it can differently impact your blood sugar levels?" He consulted "three South Asian friends" to detail steps for minimizing blood sugar increases from rice:

Soaking rice before cooking

Deeksha, a friend from India, revealed that soaking rice for at least one to two hours before cooking, then thoroughly rinsing it about five times, effectively helps combat post-meal blood sugar spikes.

This method lowers the glycemic index (GI) of rice, which measures how quickly food raises blood sugar. Soaking allows some surface starch to dissolve into the water. Discarding the soaking water removes a portion of these easily digestible carbohydrates.

Additionally, soaking rice aids in better digestion. This process partially breaks down complex carbohydrates, making them easier to digest and potentially slowing the rate at which glucose enters the bloodstream. This slower absorption helps prevent sudden blood sugar surges, which is particularly beneficial for individuals with diabetes. A study published in the International Journal of Food Sciences and Nutrition (2011) confirmed that soaking and preparation techniques influence starch digestibility and the GI of rice.

Soaking rice before cooking helps lower its glycemic index (GI). *Photo: Bui Thuy*.

Parboiling rice (draining the water)

Anum, from Pakistan, explained that eating parboiled rice helps control blood sugar levels effectively, even with larger portions, because draining the water removes excess starch.

When rice is boiled in a large volume of water and then drained, a significant amount of surface starch and soluble carbohydrates are washed away. Removing this water eliminates rapidly digestible carbohydrates, thereby reducing the rice's GI.

The Harvard TH Chan School of Public Health also notes that rice preparation methods, including parboiling and draining, can reduce the GI, minimizing the potential for post-meal blood sugar spikes.

Prioritizing brown rice

Hubban, also from Pakistan, shared that brown rice is essentially white rice with an additional outer layer, which is insoluble fiber. This fiber helps keep blood sugar levels lower and prevents sudden increases.

However, he noted that if one has a "sensitive digestive system," insoluble fiber might cause discomfort, so caution is advised. Nevertheless, it remains a worthwhile option to prevent sugar rushes.

Brown rice is generally considered a superior choice over white rice for individuals with diabetes due to its high fiber content, lower GI, and rich nutritional profile. As a whole grain, brown rice retains its bran and germ, which are removed during white rice processing. These components contain essential nutrients, including fiber, vitamins, minerals, and beneficial plant compounds.

By My Y (Source: Express)