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

Inquire further about dietary 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 sugar to be in the range of 120 to 130 mg/dL, or would it be better to aim for a lower level? Thank you for your reply.

Ms. Chen, 30~39 year old female. Ask Date: 2016/01/02

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 role, and long-term deficiencies can affect health.
Many people believe that rice affects blood sugar and avoid it, opting instead for carbohydrate-containing foods like pumpkin, corn bread, or cereals, which are essentially the same.
As long as the portion is controlled, it shouldn't be an issue.
Monitoring blood sugar only after meals does not provide a comprehensive understanding of blood sugar fluctuations; it is important to assess fasting, postprandial, and pre-bedtime blood sugar levels, as well as to regularly monitor glycated hemoglobin (HbA1c) levels.
Generally, it is recommended that pre-meal blood sugar levels be between 80-100 mg/dL, and post-meal levels should not exceed 140 mg/dL two hours after eating.
Ultimately, glycated hemoglobin remains the most important indicator.
This information is provided by Dietitian Tsai Hsiu-Wen from Nantou Hospital, Ministry of Health and Welfare.
Wishing you peace and good health.

Reply Date: 2016/01/02

More Info

When managing blood sugar levels, particularly for individuals with glucose intolerance or those at risk for diabetes, dietary choices play a crucial role. Your question about whether you must eat rice if it raises your post-meal blood sugar levels is a common concern among those looking to maintain optimal glucose control.

Firstly, it is important to understand that carbohydrates, including rice, are a primary source of glucose in our diet. When you consume carbohydrates, they are broken down into glucose, which enters the bloodstream and can raise blood sugar levels. If you find that eating rice consistently leads to higher post-meal blood sugar readings, it may be beneficial to reconsider your carbohydrate sources and portion sizes.

1. Skipping Rice: You do not necessarily have to eat rice if it negatively impacts your blood sugar levels. Many people successfully manage their blood sugar by substituting rice with lower glycemic index (GI) alternatives. For example, you could consider options like quinoa, barley, or even non-starchy vegetables, which provide fiber and nutrients without causing significant spikes in blood sugar. Additionally, incorporating more protein and healthy fats into your meals can help stabilize blood sugar levels. Foods like lean meats, fish, eggs, nuts, and seeds can be excellent choices.

2. Post-Meal Blood Sugar Levels: Regarding your question about post-meal blood sugar levels in the range of 120-130 mg/dL, this is generally considered acceptable for individuals with glucose intolerance, especially if it is an improvement from previous higher readings. However, the goal for most individuals, particularly those with diabetes or prediabetes, is to keep post-meal blood sugar levels below 180 mg/dL two hours after eating. Ideally, aiming for levels closer to 100-120 mg/dL would be more beneficial for long-term health and reducing the risk of complications associated with diabetes.

3. Monitoring and Adjusting: It is essential to monitor how different foods affect your blood sugar levels. Keeping a food diary can help you identify which foods cause spikes and which do not. This information can guide your dietary choices. If you find that certain meals lead to higher blood sugar levels, consider adjusting the portion sizes or the types of carbohydrates you consume.

4. Consulting with Professionals: It is always advisable to work with a healthcare provider or a registered dietitian who specializes in diabetes management. They can provide personalized guidance based on your specific health needs, lifestyle, and preferences. They can help you create a balanced meal plan that includes a variety of foods while still managing your blood sugar effectively.

5. Overall Lifestyle Considerations: In addition to dietary changes, incorporating regular physical activity can significantly improve insulin sensitivity and help manage blood sugar levels. Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, cycling, or swimming. Furthermore, managing stress and ensuring adequate sleep are also crucial components of blood sugar management.

In conclusion, you do not have to eat rice if it adversely affects your blood sugar levels. Exploring alternative carbohydrate sources and focusing on a balanced diet rich in vegetables, lean proteins, and healthy fats can help you maintain better control over your blood sugar. Regular monitoring and consultation with healthcare professionals will further support your efforts in managing your glucose levels effectively.

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