Blood sugar and vascular management through resistant starch rice

I make and eat resistant starch rice to manage my blood sugar levels. Resistant starch (starch that resists digestion by digestive enzymes and is not easily broken down) resists digestive enzymes in the small intestine and is slowly digested in the large intestine. Because digestion takes a long time this way, it raises post-meal blood sugar levels less and causes them to drop more quickly. Additionally, the fact that digestion takes a long time means that satiety lasts longer, leading to reduced food intake and helping with blood sugar management.

For reference, the calorie content is only half that of regular starch, and it provides a long-lasting feeling of fullness, making it effective for dieting. Additionally, since it is digested slowly in the large intestine, it helps improve gut health.

Resistant Starch Rice Recipe

1. Rice: Soak mixed grains (brown rice, barley, oats, millet) in a 7:3 ratio for at least 3 hours. (It is recommended to use no more than five types of grains for mixed grain rice, and for barley, always use hulled barley or barley malt.)
2. Dried kelp and dried shiitake mushrooms should also be soaked for more than 3 hours. (It is good to cook rice with the soaking water, so it is better to soak them from the beginning according to the rice water ratio.)
3. Rehydrated kelp is thinly sliced, and shiitake mushrooms are diced into cubes and added when cooking rice.
4. When the rice is fully cooked, mix it once immediately, then divide it into single servings and store in airtight containers.
5. After securely closing the lid, store in the refrigerator (2-4°C) for 12 to 24 hours. (Temperature and time are important.)
When eating rice, heat it in the microwave for about 2 minutes. (Cooking at temperatures above 160°C breaks down the resistant starch structure, making it ineffective, so about 2 minutes is optimal.)
 
This recipe is good for blood sugar management, and the sticky alginate component of kelp, along with the rich dietary fibers and beta-glucan components of barley and oats, bind with bile in the large intestine and are excreted from the body, reducing blood lipid levels and inhibiting LDL cholesterol oxidation, which is also beneficial for vascular health.