People with diabetes often give rice a miss as it has high glycemic index (GI). However, a nutritionist in his recent Instagram post says eating it in combination with protein, fibre or fat could make the meal diabetic-friendly and help manage blood sugar levels. (Also read: Diabetes: Ayurveda expert on easy tips to control blood sugar in just 15 days)Nutritionist Bhuvan Rastogi says a meal of rice can be balanced by adding nutrients like protein and fibre which will make it denser and prevent sugar spikes.
"Are you afraid of eating white rice? There's a simple solution. Rice has a high glycemic index (GI). So, pairing it with either protein, fibre or fat in the right ratios can lower the GI of the meal. (Anything below 55 is considered low GI)," writes Bhuvan Rastogi.
Rastogi says ratio of rice to everything else on the plate makes all the difference and the denser the fibre and protein in the pairing options, the more rice can be balanced. Understanding GI is a good tool for this.
"Fats lower the GI of the plate, but that might take you away from other fitness goals. Prioritise fibre and protein over fats for optimum results. You can also have fewer sweet milk-based desserts once in a while as they add high protein and fats to your diet," says Rastogi.