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

 

If you dislike the rough texture and are mixing glutinous rice to add stickiness, pay attention. Instead of mixing glutinous rice, it's better to just eat regular rice.

 

Polished rice has less stickiness than glutinous rice. As a result, its glycemic index (GI) is also lower. Foods with a low glycemic index raise blood sugar more slowly compared to high-GI foods, thereby reducing insulin requirements and increasing satiety. For these reasons, diabetics are advised to eat polished rice rather than glutinous rice, and among polished rice, brown rice is preferable to white rice. The reason for mixing grains into rice is also because their glycemic index is lower than that of rice.

However, some people find it difficult to eat brown rice or multigrain rice due to texture. In such cases, instead of adding glutinous rice, it is better to slightly reduce the amount of brown rice and multigrain rice to increase the proportion of white rice. If it still doesn't suit your taste, you can mix in a small amount of glutinous rice, but to lower the glycemic index, it is recommended to eat more fiber-rich vegetables.

 

Whether it is polished rice or glutinous rice is a secondary issue. All carbohydrates raise post-meal blood sugar levels after digestion. To manage blood sugar, it is important not to consume large amounts of carbohydrate foods at once. Maintaining a consistent and appropriate amount of carbohydrate intake at each meal is more important than what you eat.

 

Meanwhile, any cooked rice that is cooled in the refrigerator and then eaten helps with blood sugar management. This process creates 'resistant starch' in the rice, which helps to gradually raise blood sugar levels after a meal. Once resistant starch is formed, it does not disappear even if reheated, so cooled rice can be reheated in a microwave or other methods before eating.

 

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Sometimes my mom also adds glutinous rice.

I should inform you.

Use short-grain rice instead of glutinous rice.

Sticky rice has a higher glycemic index, right?