Dietary habits and blood sugar management

Managing blood sugar and weight through rice consumption requires more than just reducing portions. Common dietary habits that can negatively impact health include eating too quickly, which prevents the brain from receiving satiety signals, and consuming excessive amounts of rice without sufficient vegetables or protein.

Even when rice intake is reduced, blood sugar levels may remain high if other high-starch foods like bread, noodles, or vermicelli are consumed in large quantities. The composition of the meal and the order of consumption are also critical factors.

To better manage glucose levels, experts suggest following a balanced plate method: filling 50% of the plate with non-starchy vegetables, 25% with protein, and 25% with carbohydrates. Additionally, eating protein and vegetables before consuming starches can help lower post-meal blood sugar spikes.