Diabetes – The Silent Epidemic Threatening Health
Obesity and diabetes are becoming global health concerns. Prolonged high blood sugar levels not only increase the risk of type 2 diabetes but also lead to serious complications such as heart attacks, strokes, and damage to the eyes, kidneys, and nerves. Hence, finding dietary solutions to control blood sugar is of utmost importance in modern life.
Study Reveals a Simple Tip: The Right Way to Eat Rice with Eggs to Control Blood Sugar
There is good news for rice lovers concerned about their health. Scientists from the School of Medicine at Stanford University (USA), in collaboration with Johns Hopkins University (USA), Amrita University (India), the University of Bergen (Norway), and Cairo University (Egypt), have conducted an interesting study.
This research involved 55 adults, including 26 with prediabetes. The participants’ blood sugar levels were monitored after consuming starch-rich foods such as rice, bread, potatoes, pasta, black beans, grapes, and berries. The results showed that rice caused the most significant increase in blood sugar levels, regardless of whether the person had prediabetes or not.
Surprisingly, when the researchers asked the participants to consume a small amount of fiber (pea powder), protein (from boiled egg whites), or fat (sour cream) about 10 minutes before eating rice, their blood sugar levels decreased significantly. Specifically, consuming fiber or protein before rice helped prevent a sharp spike in blood sugar, a major risk factor for diabetes.
Why is Eating Eggs Before Rice Beneficial for Health?
Eggs are considered a high-quality source of protein, rich in essential amino acids that the body needs. When eaten before a rice meal, the protein in eggs slows down the digestion of carbohydrates in rice, preventing a sudden surge in blood sugar levels.
Professor Michael Snyder, the lead researcher and a geneticist at Stanford University, shared, “The order in which foods are eaten can have a significant impact on post-meal blood sugar levels. Consuming protein- or fiber-rich foods before carbohydrates like rice helps the body regulate blood sugar more effectively.”
This is especially important for individuals at risk of diabetes or in the prediabetes stage. Although the effect is lower in prediabetics compared to healthy individuals, it is still significant enough to provide considerable benefits.
Suggestions for Stable Blood Sugar Levels
To incorporate this tip into your daily meals without compromising taste, try the following suggestions:
- Eat boiled, steamed, or lightly fried eggs before eating rice.
- Include fiber-rich green vegetables like spinach, broccoli, or water spinach before your rice meal.
- Limit the consumption of refined white rice and opt for brown rice or mixed grain rice instead.
- Eat slowly and chew your food thoroughly to aid digestion and reduce the burden on the pancreas.
Additionally, the UK’s National Health Service (NHS) recommends incorporating whole grains into your diet, such as whole wheat bread, brown rice, or potatoes with skins. These foods are rich in fiber, helping you feel fuller for longer while slowing down the release of sugar into the bloodstream.
Don’t Forget: Exercise is an Essential “Ingredient”
Along with a healthy diet, maintaining a daily exercise routine improves your body’s ability to use insulin. You don’t need to engage in intense workouts; a 30-minute brisk walk, yoga session, or skipping rope can significantly reduce your risk of developing diabetes.
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Upon waking, many individuals opt for a quick and convenient breakfast, often choosing between sticky rice or instant noodles. However, these options may not be the healthiest way to start your day.
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