(Diabetic Rice) I tried the ‘celebrity diet’, paro rice… What was my blood sugar level like?

The most popular health trend these days is undoubtedly "blood sugar management." Excessive consumption of foods high in carbohydrates or sugar causes rapid spikes in blood sugar and excessive insulin secretion. This increases the risk of diabetes and hinders fat burning, making it difficult to lose weight. Therefore, diets that reduce rice intake and increase whole grains to control postprandial blood sugar have long been in the spotlight.

 

Two-Line Summary of Today's Diabetes Letter

1. Blood sugar levels were compared after consuming rice and green onions.

2. Was there really an effect of reducing blood sugar levels?

The Farolo Experiment in Tuscany, Italy

 

The experiment was conducted over two days. On an empty stomach, immediately after leaving work, participants ate 210g of rice (a 4:6 ratio of parsley and rice) on one day, and 210g of white rice on the next day. Blood sugar levels were measured. For a more accurate comparison, the participants ate only the rice without any side dishes. Two reporters consumed the rice themselves. Blood sugar levels were measured using a self-monitoring device immediately before, one hour after, and two hours after eating.

 

The farro used is grown in the Tuscany region of Italy. Farro grown in this region complies with European Union (EU) regulations, so no chemical fertilizers or pesticides are used. It's a so-called organic grain. Grown in a high-altitude, harsh environment, and with a two- to three-year fallow period through crop rotation, it's considered a high-quality, high-value crop.

 

“Rice mixed with green onions raises blood sugar levels less.”

 

Certainly, when eating rice mixed with farro, blood sugar levels rose less. Reporter Kim Seo-hee's blood sugar levels on the day she ate white rice were: fasting blood sugar level 100 → blood sugar level one hour after eating 141 → two hours after eating 120. On the day she ate rice mixed with farro, her blood sugar levels were: fasting blood sugar level 105 → one hour after eating 130 → two hours after eating 110. If you only consider the blood sugar level two hours after eating, it went up by 20 when eating white rice, and by 5 when eating rice with farro.

 

Reporter Jiwoo Choi's fasting blood sugar level on the day she ate white rice was 105 → 155 an hour after eating → 135 two hours after eating. On the day she ate green onion rice, her fasting blood sugar level was 100 → 125 an hour after eating → 107 two hours after eating. White rice raised her blood sugar level by 30, and green onion rice raised it by 7.

Reporters who tried paro rice said, “I usually snack a lot, but on days when I ate paro rice, I was full for a long time and didn’t have to snack again,” and “Thanks to the chewy texture, I was able to consume carbohydrates in a healthy and delicious way.”

Neither reporter suffers from diabetes. What would it be like for someone with blood sugar problems to consume farro? To find out, Mr. Kim (66, Namyangju-si, Gyeonggi-do), who has been diagnosed with pre-diabetes and is strictly managing his lifestyle, tried farro rice. On the day he ate white rice, his fasting blood sugar level went from 105 to 140 an hour after eating and then 137 two hours after eating. When he ate farro rice, his fasting blood sugar level went from 103 to 133 an hour after eating and then 113 two hours after eating. White rice raised his blood sugar level by 32, while farro rice raised it by 10.

 

Functions of dietary fiber and resistant starch

 

Why does farro raise blood sugar levels less after a meal? It's because it's rich in dietary fiber and resistant starch. Dietary fiber slows the digestion and absorption of carbohydrates, gradually raising blood sugar levels. It keeps you feeling fuller for longer, even when you eat smaller portions, reducing your cravings for snacks and preventing overeating at the next meal. 100g of farro contains 21.2g of resistant starch, which is more than white rice (0.64g) and even brown rice (2.63g). Resistant starch is a starch that is not digested in the stomach and small intestine, but rather passes through to the large intestine, where it is fermented by bacteria. In short, it's slow to digest.

 

The low sugar content is also beneficial for those managing their blood sugar levels. Eating high-sugar foods can lead to "blood sugar spikes," where blood sugar levels rise and then fall rapidly. However, faro contains only 0.87g of sugar per 100g. This is lower than kamut (7.84g per 100g), which is known as a low-sugar grain, and brown rice (73g) and white rice (78g).

 

However, excessive consumption is prohibited. Even if it's a good grain, eating too much will increase your total carbohydrate intake. This can lead to weight gain or elevated blood sugar levels, so it's best to consume it in moderation, replacing your usual intake of rice or wheat flour.

 

 

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Have you heard of paro grains?

At first glance, they look similar these days,

They say that paro has a chewier texture.

 

These days, I mix kamut with rice and eat it.

Grains are becoming more and more diverse.

 

Since it is for blood sugar control, it is prohibited to eat too much.