Core Tip: Diabetics need to be mindful of their meals, as eating too much or too little can affect blood sugar fluctuations. It is recommended to add some beans or whole grains. Additionally, it is not advisable for patients to eat congee or fried rice, as these can cause blood sugar to rise.
We often eat white rice, which leaves diabetics in a dilemma. Eating too much means the carbohydrates in the rice are converted into glucose, raising blood sugar levels. Not eating or eating too little leads to insufficient carbohydrate intake, which can also cause abnormal blood sugar levels.
So, how can diabetics eat rice more healthily?
1. Add some "vegetables"
Here, vegetables do not refer to leafy greens, but to things like peas, diced carrots, and chunks of white radish. These vegetables provide carotenoids, B vitamins, and minerals, which can help delay the onset of complications. For instance, carotenoids can improve眼底 complications (fundus complications), and the antioxidant components they contain are beneficial for recovery.
2. Add some beans
According to personal taste, you can add red beans, mung beans, black beans, or kidney beans to your rice. On one hand, beans are rich in dietary fiber, and the starch in them is digested very slowly. They also contain components that slow down the conversion of starch into glucose, which helps with blood sugar control.
3. Add some whole grains
Whole grains like brown rice, barley, corn, and oats are rich in fiber, which can effectively slow down the digestion of rice, preventing it from being absorbed too quickly. This avoids a situation where blood sugar rises before insulin has had a chance to take effect.
Some patients mistakenly believe that congee, made with less rice, is suitable for diabetics. In fact, the longer congee is cooked, the thicker it becomes. The plant cell walls of the rice are broken down, making it very easily and quickly absorbed by the patient, which in turn causes blood sugar to rise. Therefore, if you want a change of pace, it's better to have rice soaked in plain boiled water.
Furthermore, the excessive oil in fried rice not only increases the total calories of the meal but also prolongs the period of elevated blood sugar. For example, after a normal meal, blood sugar may rise and then return to normal after 1-2 hours. However, rice containing oil can extend this elevated blood sugar period to 3-4 hours. Even if you don't eat much, it can worsen the condition. It is recommended that diabetics avoid fried rice.