Here’s How to Reduce Sugar Content in White Rice

Jakarta –

Rice is the favorite source of carbohydrates for Indonesians. However, it is now starting to be avoided because the sugar content in white rice is quite high.

Many people who are on a diet to lose weight or prevent chronic disease no longer want to eat white rice. White rice has been given the title of causing obesity or rising blood sugar.

So how do you reduce the sugar content in white rice?

Diabetics often avoid consuming white rice because of the high glycemic index (GI) number. A high glycemic index makes blood sugar spike.

Also read: 5 Natural Foods to Lower Blood Sugar from Avocados to Brown Rice

How to reduce sugar content in white rice

Preventing excess sugar from entering the body can be the right step to avoid various diseases. You can follow various ways to reduce the sugar content in white rice below.

1. Soak rice before cooking

Soaking rice for several hours before cooking can help overcome the high glycemic index of rice. Quoting the Indian Express, soaking rice can help activate the enzymatic breakdown of the starch content in rice which turns complex carbohydrates into simpler sugars.

This method has the potential to reduce blood sugar spikes when rice is consumed. The existing nutrients are also easier to digest.

Cooling rice before eating can help lower blood sugar levels. Photo: Getty Images/iStockphoto/motosuke_moku

2. Allow the rice to cool after cooking

A group of Polish researchers from Poznan University of Medical Sciences studied 32 type 1 diabetes patients. They compared sugar levels after eating two different foods.

The first food is white rice, about 46 grams of fresh rice carbohydrates. Second meal with the same portions, but left to cool in the refrigerator for 24 hours, then reheated before eating.

The result, citing Business Insider, is that eating cooled rice can reduce sugar levels significantly compared to fresh, just-cooked rice.

3. Combine with other nutritional sources

Quoting the Hindustian Times, a nutritionist Bhuvan Rastogi said that eating white rice can be balanced by adding protein and fiber which will help prevent blood sugar spikes.

A simple example, reduce the portion of rice and add the portion of vegetables and a source of protein so that nutrition remains adequate without excessive carbohydrate intake.

Also read: Bernadya Performing Riders, Fruit and Snacks are a Must!

(dfl/odi)