Diabetes: Rice is a staple food in many Indian kitchens, but for more than 77 million adults living with diabetes in the country (as per Indian Council of Medical Research data), its high glycaemic index (GI) can spike blood sugar levels. The good news? You don’t have to ditch rice entirely.
Let us explore 5 evidence-based, easy-to-follow and gut-friendly hacks by which you can transform your everyday rice into a diabetes-friendly superfood.
Hack 1: Pair Rice with Protein-Rich Foods
Plant-based proteins such as Moong dal, masoor dal, toor dal, chana dal, lobia (black-eyed peas) or chole can be added to rice. You can even add homemade or low‑fat paneer or use skinless chicken pieces in curry, gravy or dry stir‑fry to delight your taste buds.
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This is simply because proteins tend to slow down the process of digestion, which can prevent rapid blood sugar spikes. According to studies from the American Diabetes Association, combining carbohydrates with protein can help in significantly cutting down post-meal glucose spikes by as much as 30 percent.
Hack 2: Boost Fiber or Resistant Starch
Fibre traps starch to slow its breakdown into sugar. Resistant starch on the other hand acts like fibre, improving insulin sensitivity and feeding gut bacteria. Try stirring in vegetables such as cauliflower, broccoli or spinach or make vegetable pulao with carrots and peas.
Hack 3: Balance Blood Sugars with Portion Control and Timing
Overeating rice can overload your system. Therefore, it does make sense to pair smart timing with lemon or vinegar (acetic acid) to flatten glucose curves. Ideally, you should consume rice last in your meal after proteins and salads. The best thing for diabetics is to fill half their plate with non-starchy veggies, a quarter of protein and a quarter of rice.
Hack 4: Cook with Excess Water and Drain the Starch
Make sure to rinse rice 3-5 times and boil in double the water (1:6 rice and water ratio). Thereafter, allow it to simmer for 15-20 minutes before draining it like pasta. You can season the drained rice with spices such as turmeric or cumin post-cooking.
Hack 5: Combine Rice with Millets or Other Grains
Millets like Barnyard millet (Sanwa/Jhangora), ragi, Foxtail millet (Kangni/Navane), Sorghum (Jowar) or Kodo millet (Kodon) have ultra-low GI (50-55) and high fibre, which can dilute the impact of rice. How about some lip-smacking rice-millet khichdi, bajra-rice roti dough or jowar-rice upma?
Disclaimer: This content, including advice, provides general information only. It is not a substitute for a qualified medical opinion in any way. The methods and claims mentioned in this article should be considered as suggestions only; DNP India neither confirms nor denies them. Always consult a doctor before following any such suggestions/treatments/medications/diets.
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