Rice Won’t Spike Your Blood Sugar Levels Too Much (Picture credit: Canva)
Rice is often thought to be the culprit for weight gain due to the presence of carbohydrates in it. People also believe that consuming rice can spike your blood sugar level which can eventually lead to several health issues. However, that is not exactly true. Eating rice the right way can help in weight loss and also regulate your blood sugar levels.
Poornima Peri, an award-winning hormone coach shared on Instagram one underrated fat loss tip that can help with weight loss and blood sugar management.
“Naked carbs combined with other foods can help reduce the glycemic index. Because carbohydrates increase blood glucose (glycemic index) and insulin levels (hormone that stores fat). If you're on an ultra-low fat diet, you're not going to get protein either which means you're just consuming naked carbs, affecting the blood glucose level. The most common carbohydrate is RICE.
“The European Journal of Clinical Nutrition found that combining Vinegar with Rice REDUCES the effect of glycemic index.
Here’s what they found-
- Glycemic index of white rice alone is 100, but when they combined it with vinegar to make a sushi- this level dropped down to 59.
- ️Combining white rice with pickled vegetables reduced the glycemic index to 75.
- Combining rice with milk also reduces the glycemic index because of the whey protein which stimulates insulin
- Rice with bean products like soybean or soybean paste also reduces the Glycemic Index and regulates blood glucose.
Even lemon juice with carbohydrates can significantly reduce the effect of glycemic index by 40%. It is not just reducing the effect on blood sugar levels, but it also makes you feel full for a longer time. Whereas with naked carbs, you feel hungry after a few hours of eating. Because it exposes your body to maximum glucose and insulin, so it is better to add a bit of acid to boost your digestion process.”
In the video, she also says how you can add acids to your daily diet.
- Through the help of fermented foods which have lactic acid. Some of them are kombucha, sauerkraut, kimchi, miso, yogurt and kefir. These are also good for your gut health.
- Another way is through vinegar or vinegar-based foods which have acetic acid. Foods such as pickles, mustard, vinaigrette (great for salads) and hot sauce. These add a flavorful kick to your meals while keeping things on the healthier side.
- Lastly, lemon juice. This has citric acid and can be easily added to any food. It helps to add taste and flavour.
When you add these acids to your foods, it can prevent blood sugar spikes and also help you in weight loss.
Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.
