Experts Share Comfortable Ways to Enjoy Rice Without Worrying About Blood Sugar Levels
According to ThS.BS Doãn Thị Tường Vi, former head of the Nutrition Department at Hospital 198, many people with diabetes refrain from eating rice due to concerns that it will raise their blood sugar levels. However, this action can lead to the risk of malnutrition and excessive hypoglycemia, potentially resulting in deep coma and even death.
Diabetic individuals still need to maintain adequate energy intake from four basic food groups: proteins, carbohydrates, fats, and vitamins. Those with high blood sugar can consume rice daily but should do so in moderation and according to their body’s condition, following their doctor’s advice.
Typically, diabetes patients need to reduce their carbohydrate intake by about 10% compared to their normal energy requirements. To compensate, they should increase their protein intake by 10%.
Diabetics Can Eat Rice, but for better health, it’s important to remember the order of consumption: eat vegetables first, followed by main dishes and rice.
The fiber in vegetables helps regulate the speed of carbohydrate absorption into the body. As a result, the release of absorbed sugar into the bloodstream after meals tends to occur more slowly, preventing spikes in blood sugar levels post-meal.
Diabetics can still enjoy rice, but they should remember to eat vegetables first, followed by main dishes and rice. (Illustrative image)
What Should Diabetic Patients Eat?
A proper diet plays a critical role in managing diabetes. To maintain stable blood sugar levels, patients need a reasonable meal plan. A healthy meal for diabetes patients should be nutritious, containing adequate amounts of carbohydrates, proteins, fats, and fiber, with delicious dishes that suit the patient’s taste and budget.
Carbohydrate Group
This group, also known as carbohydrates, provides the main energy source for the central nervous system and various organs in the body. Carbohydrates are also fundamental components of cells and tissues.
The carbohydrate group is divided into two types: simple carbohydrates and complex carbohydrates.
Simple carbohydrates are digested and absorbed more quickly. They are found in foods such as milk, sugar, pastries, candies, soft drinks, fruits, and syrups. Consuming simple carbohydrates can cause a rapid increase in blood sugar levels after meals for diabetics.
Complex carbohydrates are digested more slowly and are found in foods like wheat, rice, potatoes, corn, beans, brown rice, cereals, and whole grain bread. Eating complex carbohydrates results in a slower increase in blood sugar levels after meals.
Protein Group
Proteins are present throughout the body, in muscles, bones, skin, hair, and almost every part of a person. Proteins form enzymes that provide energy for many chemical reactions in the body, with at least 10,000 different types of proteins making up the human body.
Proteins can be found in both animal and plant sources. Patients can choose healthy protein-rich foods. Animal proteins are found in foods such as poultry (chicken, duck), seafood (shrimp, fish, crab), eggs, dairy products, and red meats (beef, pork, lamb, goat). Diabetics should limit their intake of red meat and processed foods like bacon, sausages, and cold cuts.
Plant proteins are found in foods such as: beans, seeds (pumpkin, almonds, walnuts, sunflower, sesame, chia, hazelnuts), whole grains (wheat, rice, millet, oats, buckwheat), tofu, corn, broccoli, asparagus, and artichokes.
Note that not only do foods contain protein, but they also include other substances such as carbohydrates, sugars, and fats. Therefore, overeating protein-rich foods can raise blood sugar levels.
Fat Group
The body uses fats as a fuel source and the primary form of stored energy.
Fats have many important functions, so a certain amount of fat in the diet is necessary for the body to function normally.
However, consuming too much fat or unhealthy fats can harm health. Diabetics should aim to get 20%-35% of their total energy from fats.
Vegetable Group
This group, also known as the fiber group, is beneficial for everyone, especially for diabetes patients. Diabetics should consume 30-40 grams of fiber daily.
Fruits
Fruits contain fructose, which raises blood sugar levels more slowly than sucrose (table sugar). Therefore, diabetes patients can eat fruits.
Eating fruits can satisfy the sweet cravings of diabetic patients. However, fruits can also cause blood sugar spikes if consumed in excess. Thus, patients should choose less sweet fruits and limit their intake to the size of a handful. Opt for darker-colored fruits as they are richer in vitamins and minerals.
