Diabetes management through dietary principles and cooking methods

Managing blood sugar levels is essential for diabetes patients to prevent long-term complications. The Indonesian Ministry of Health recommends the ‘3J’ principle: proper timing (Jadwal), proper amount (Jumlah), and proper type (Jenis) of food.

To maintain stability, patients should eat regularly to avoid drastic fluctuations, adjust portions based on caloric needs, and choose nutrient-dense foods with a low glycemic index. Recommended carbohydrates include complex options like red rice, oatmeal, sweet potatoes, and quinoa.

Regarding rice consumption, methods can be used to lower its glycemic impact. Choosing varieties like red rice or basmati can slow glucose release due to higher fiber and amylose content. Additionally, cooling cooked rice in the refrigerator before reheating can increase resistant starch, which is digested more slowly. Adding a small amount of coconut oil during the cooking process may also alter starch structure to slow carbohydrate absorption.