I'm eating mixed grain rice to lower my blood sugar, but it doesn't taste good at all... Can I add glutinous rice?

 

When managing blood sugar, I mainly eat brown rice or mixed grain rice.

 

If you dislike the rough texture and mix in glutinous rice to add stickiness, take note. It's better to eat non-glutinous rice than to mix in glutinous rice.

 

Non-glutinous rice is less sticky than glutinous rice, resulting in a lower glycemic index (GI). Low-GI foods raise blood sugar levels more slowly than high-GI foods, reducing insulin requirements and increasing satiety. For this reason, diabetics are advised to eat non-glutinous rice over glutinous rice, and among non-glutinous rice, brown rice is better than white rice. The reason why mixed grains with rice is recommended is because their glycemic index is lower than that of rice.

However, some people find brown rice or mixed-grain rice difficult to eat due to its texture. In such cases, rather than adding glutinous rice, it's better to slightly reduce the brown rice and mixed-grain portions while increasing the proportion of white rice. If that doesn't suit your taste, mix in some glutinous rice, but it's recommended to eat more fiber-rich vegetables to lower your glycemic index.

 

Whether it's glutinous or non-glutinous rice is a secondary issue. All carbohydrates increase postprandial blood sugar levels after digestion. To manage blood sugar, avoid eating large amounts of carbohydrates at once. Maintaining a consistent, appropriate carbohydrate intake at each meal is more important than what you eat.

 

Meanwhile, after cooking any kind of rice, refrigerate it to cool before eating to help manage blood sugar. This process creates "resistant starch" in the rice, which helps to moderate the rise in blood sugar levels after a meal. Once resistant starch has formed, it doesn't disappear even when reheated, so you can simply reheat the rice in a microwave or other similar device.

 

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My mom also sometimes adds glutinous rice,

I have to tell you

They said to use non-glutinous rice instead of glutinous rice.

So glutinous rice has a higher glycemic index?