Rice, Blood Sugar, and Nutritional Choices for Health

Q: Rice, Blood Sugar, and Nutritional Choices for Health

Hello： Thank you for your concern and serious attitude towards nutrition. <br>Your family is also very concerned about your health. <br>Here are a few points for your consideration： <br>1. <br>Are your height and weight within a reasonable range? Additionally, are your basic heal

White rice, blood sugar, and Chinese yam with egg and honey syrup?

Hello Ms.
Liu,
1) I usually eat one and a half bowls of rice during lunch and dinner.
However, my family (siblings) says that I eat too much and that at my age, one bowl is sufficient.
They are concerned that rice contains sugar, which could lead to high triglycerides and elevated blood sugar levels, so I should control my intake.
While eating one bowl may help with control, I still do not feel full.
I am quite confused about this.
2) In the morning, I have a habit of toasting bread and spreading Lurpak butter on it, followed by a large mug of coffee with milk (about 300cc).
I would like to ask if consuming buttered toast every day is inappropriate in the long run or if it could lead to adverse dietary consequences.
Additionally, I use one packet of sugar along with one-third of another packet to sweeten my coffee with milk.
Is this sugar content too high? This has been a topic of ongoing debate between my spouse and me, and we would appreciate your guidance.
3) I have heard that consuming "Huai Shan Egg Honey" has aphrodisiac effects.
Is this true? How long should one take it? I hope to hear an explanation from a nutritionist, as these are issues I am very concerned about and value greatly.
I would be extremely grateful for a prompt response!

Suǒ shǎng, 60~69 year old female. Ask Date: 2013/07/25

Dr. Liu Qiaoyun reply Nutrition

Hello: Thank you for your concern and serious attitude towards nutrition.
Your family is also very concerned about your health.
Here are a few points for your consideration:
1.
Are your height and weight within a reasonable range? Additionally, are your basic health check parameters such as blood sugar, blood lipids, and blood pressure also within normal limits?
2.
If all of the above are normal, you can maintain your usual portion sizes.
This is because your caloric intake is generally balanced with your energy expenditure.
However, if you are overweight, it is advisable to reduce your portion sizes, increase your vegetable intake, eat more slowly, start with some clear soup, and increase your physical activity gradually to help reduce your portion sizes and lose weight over time.

3.
Of course, the use of butter is not recommended.
Adding a little sugar to coffee is acceptable if you do not have issues with weight, blood sugar, etc.
However, reducing the amount of sugar would be even better.
The nutrition in your breakfast seems unbalanced; you could enhance it by adding some protein-rich foods and vegetables.
For example: toast with lettuce and boiled tuna, skim milk with pure coffee.

4.
The recipe for yam and egg with honey might be a folk remedy! Its nutritional benefits are unclear.
Please consult relevant professionals for more information.
Wishing you health and happiness.
Sincerely, Chiao-Yun.

Reply Date: 2013/07/25

More Info

Hello! Thank you for your questions regarding rice consumption, blood sugar levels, and nutritional choices. These are important topics, especially for maintaining a balanced diet and overall health.

1. Rice Consumption and Blood Sugar: It's common for individuals to have concerns about carbohydrate intake, particularly from sources like white rice. A typical serving of rice can range from one cup to one and a half cups, depending on individual dietary needs and activity levels. While rice does contain carbohydrates that can affect blood sugar levels, it’s essential to consider the overall context of your diet. If you're physically active, your body may require more carbohydrates for energy. However, if you're concerned about blood sugar spikes, consider incorporating whole grains or brown rice, which have a lower glycemic index and provide more fiber, thus helping to stabilize blood sugar levels.

2. Breakfast Choices: Your breakfast of toast with butter and coffee milk is a common choice, but moderation is key. Butter is high in saturated fats, which can contribute to heart disease if consumed excessively. If you enjoy butter, consider using it sparingly or switching to healthier fats, such as avocado or nut butters, which provide beneficial nutrients. Regarding sugar in your coffee, it’s important to be mindful of added sugars. The American Heart Association recommends limiting added sugars to no more than 6 teaspoons (25 grams) per day for women and 9 teaspoons (38 grams) for men. If you find yourself using a lot of sugar, consider gradually reducing the amount to help adjust your taste preferences.

3. "淮山蛋蜜汁" (Huai Shan Egg Honey Mixture): This traditional remedy is often touted for its health benefits, including potential aphrodisiac properties. However, scientific evidence supporting these claims is limited. If you choose to try it, moderation is essential, and it's best to consult with a healthcare professional or a registered dietitian to ensure it fits into your overall dietary plan. The duration of consumption can vary based on individual health goals and conditions, so personalized advice is crucial.

Additional Nutritional Considerations:
- Balanced Meals: Aim for a balanced plate that includes a variety of food groups: lean proteins, whole grains, healthy fats, and plenty of fruits and vegetables. This approach can help you feel full and satisfied while providing essential nutrients.

- Portion Control: If you're concerned about portion sizes, consider using smaller plates or bowls to help control serving sizes visually. Eating slowly and mindfully can also help you recognize when you're full.

- Hydration: Don’t forget the importance of hydration. Drinking water throughout the day can help manage hunger and support overall health.

- Consulting Professionals: If you have specific health concerns, such as diabetes or high cholesterol, working with a registered dietitian can provide personalized guidance tailored to your needs.

In summary, while rice and toast can be part of a healthy diet, it's essential to balance these foods with other nutrient-dense options and be mindful of portion sizes and added sugars. Making gradual changes to your diet can lead to sustainable improvements in your health. If you have further questions or need personalized advice, consider reaching out to a healthcare professional or a registered dietitian. Thank you for your inquiry, and I hope this information helps clarify your concerns!

Similar Q&A

Optimal Rice Portions for Lunch and Dinner to Manage Blood Sugar

Thank you for your response. I'm concerned that increasing my rice intake will cause my blood sugar to spike. Could you please suggest an appropriate amount of rice in grams for my lunch and dinner? I usually pair it with two to three types of vegetables, each about the size...

Dr. Cai Xiuwen reply Nutrition
Hello! Based on your height and weight, you are still considered overweight. It is recommended to fill your rice bowl to about 80% at each meal, and consume approximately 250 grams (about 5 ounces) of protein sources such as eggs, beans, fish, and meat daily, preferably prepared ...

Managing Blood Sugar: Can I Skip Rice for Better Control?

Thank you for your response. I would like to ask, if I know that rice causes my postprandial blood sugar to be high, do I have to eat rice? Can I skip rice and just eat vegetables and meat? Also, in the case of impaired glucose tolerance, is it acceptable for postprandial blood s...

Dr. Cai Xiuwen reply Nutrition
Hello, Miss Chen! The most important principle in controlling blood sugar through diet is managing the total carbohydrate intake, as carbohydrates are the body's primary source of energy. The second most important aspect is balanced nutrition; each nutrient plays a different...

Managing Prediabetes: Effective Dietary Strategies for Better Health

Hello, Dr. Fan. I am 186 cm tall and weigh about 74 kg. I have Mediterranean anemia and Wilson's disease. On July 19, my blood glucose and glycated hemoglobin results were 105 mg/dL and 6%, respectively, which indicates prediabetes. I would like to ask if it is feasible to h...

Dr. Fan Chunmei reply Nutrition
The normal range for glycated hemoglobin (HbA1c) in the general population is approximately 4-6%, and your HbA1c is within the standard range. A fasting blood glucose level of 100-126 mg/dL indicates prediabetes. It is important to focus on a balanced diet consisting of the six m...

Understanding Dietary Guidelines for Diabetes and High Blood Pressure

Hello: My mother has high blood pressure, but recently she experienced dizziness and blood tests revealed high blood sugar levels. The doctor advised her not to drink soup or tea one hour before and after meals. What is the reason for this? Is it because she is eating white rice?...

Dr. Liu Yulai reply Nutrition
Hello, regarding your mother's condition, the general dietary principle for diabetes patients is to maintain a regular meal schedule with controlled portions. Therefore, you can take your mother to a nearby hospital to consult a nutritionist who can help design a personalize...