Rice and Diabetes: The Cool Trick to Enjoy Your Favorite Food Safely
People with diabetes often hear they should limit rice consumption. While rice is a staple food in many cultures, it does contain a fair amount of sugar, which can be tricky for those managing diabetes.
The reason? Most rice types have a high glycemic index (GI). This means they quickly release energy, causing a rapid spike in blood sugar levels.
The Power of Cooling Down
However, there is a simple trick to enjoy rice safely: cooling it down. Research published in the Asia Pacific Journal of Clinical Nutrition found that cooling rice for 24 hours and then reheating it leads to a much lower blood sugar response compared to freshly cooked rice. Interestingly, even cooling rice at room temperature for a while can provide similar benefits.
Another study published in PubMed Central revealed that cold rice has high levels of resistant starch, making it a more diabetes-friendly option. On top of that, cold rice has 50 to 60 percent fewer calories, making it a good choice for those trying to manage their weight.
How to Incorporate Cold Rice into Your Diet
- Cool Freshly Cooked Rice: After cooking, spread the rice out in a shallow container to cool it down within an hour.
- Store Leftovers Properly: Keep leftover rice in an airtight container in the refrigerator.
- Limit Time at Room Temperature: Avoid leaving rice at room temperature for more than two hours. Anything beyond that should be discarded.
- Refrigerate for Safety: Ensure rice is kept below 5°C in the refrigerator to prevent the formation of harmful bacteria.
- Enjoy Within a Few Days: Store rice in the refrigerator for up to 3-4 days.
By following these simple steps, you can enjoy the delicious taste of rice while keeping your blood sugar levels in check.