A man with type-1 diabetes has shared three expert-backed methods to reduce blood sugar spikes from rice – and they’re all so easy to follow and try for easier life
If you’re diabetic and looking to prevent blood sugar spikes, one bloke, who lives with type-1 diabetes himself, has offered some expert guidance on the variety of rice you consume and how you prepare it. Justin provides tips for maintaining health as a diabetic and demonstrates how to minimise unnecessary blood sugar surges from your rice intake.
Be Well SHBP revealed: “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.”
In his YouTube Shorts clip, Justin stated: “Did you know that the type of rice and the way you cook it can impact your glucose levels differently?”
He mentioned he would be speaking to “three friends from South Asia” who revealed what steps you can take to reduce the blood sugar spike from rice.
1. Soak your rice
Deeksha, from India, explained: “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 lower its glycemic index (GI), which measures how rapidly a food elevates blood sugar levels after eating. When rice is soaked, some of the surface starches dissolve into the water.
Throwing away the soaking water eliminates a portion of these quickly digestible carbohydrates. Soaking rice also benefits digestion.
The process partially breaks down complex carbohydrates, making them simpler to digest and potentially slowing glucose absorption into the bloodstream.
Following this gradual absorption can help avoid sudden blood sugar spikes, which is beneficial for those managing diabetes. Research published in the International Journal of Food Sciences and Nutrition (2011) revealed that soaking and cooking techniques affect starch digestibility and rice’s glycemic index.
This reinforces the notion that soaking can enhance rice as a choice for blood sugar management.
2. Boil your rice
Anum, from Pakistan, explained: “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 abundant water and subsequently drained, a considerable amount of surface starches and certain soluble carbohydrates leach into the cooking liquid. Disposing of this water eliminates these quickly digestible carbohydrates, which can help reduce the glycemic index (GI) of the rice.
The Harvard T. H. Chan School of Public Health notes that cooking rice using methods such as boiling and draining can decrease its GI, thereby minimising the likelihood of sharp blood sugar increases after meals.
3. Opt for 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 cautioned if you have a “sensitive gut,” insoluble fibre “might cause you some issues,” so you need to be “wary” of this. Nevertheless, he suggested it’s worth trying to prevent the sugar spike.
Brown rice is typically regarded as a superior option compared to white rice for individuals with diabetes, thanks to its elevated fibre content, reduced glycemic index, and enhanced nutritional profile, all of which help with better blood sugar control and overall wellbeing.
Furthermore, brown rice is a whole grain, which means it preserves the bran and germ layers that are stripped away during white rice production. These layers are packed with essential nutrients, including fibre, vitamins, minerals, and beneficial plant compounds.