Optimize blood sugar without extreme restriction – simply by understanding the Glycemic Index (GI).
Why are people with diabetes often advised to “avoid white rice”?
Conventional white rice usually has a very high GI (Glycemic Index), causing blood sugar to spike rapidly after meals. That is why many patients are told to restrict rice, avoid starch, and cut down on essential nutrients—leading to fatigue, malnutrition, and even metabolic disorders.
However, modern science has proven:
- You don’t have to limit your rice intake – just choose the right kind.
- The how, when, and how much you eat matters most.
What is Low GI and why does it matter?
- GI (Glycemic Index) measures how quickly blood sugar rises after eating carbohydrates.
- Low-GI rice (GI < 55) digests slowly, keeping glucose stable without sudden spikes.
- This is the scientific foundation of dietary strategies for diabetes, pre-diabetes, and obesity.
Three principles for eating rice safely with diabetes:
1. Choose the right Low-GI rice
- Avoid overly soft, polished, or fragrant rice -> these usually have a high GI.
- Prioritize clinically-tested low-GI white rice – specifically formulated for chronic conditions.
2. Eat moderate portions – personalized by needs
- Each meal should only include about one small bowl (≈ 1/3 of a full bowl).
- Combine with protein (fish, meat, tofu) and vegetables to slow sugar absorption.
3. Choose the right timing
- Avoid starchy meals late at night.
- Prioritize breakfast and lunch when the body needs energy.
- Don’t skip meals—skipping can destabilize blood sugar even more.
CONTACT INFORMATION
Address: 28 Cau Xeo Street, Tan Son Nhi Ward, Ho Chi Minh City
Website: lelaninternational.com
Email: info@lelaninternational.com
Hotline: 0938 250 306
