Optimal Rice Portions for Lunch and Dinner to Manage Blood Sugar

The postprandial blood sugar level after dinner is higher than that after lunch?

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 of a fist.
I eat fruit two hours after measuring my blood sugar (I work in an office, and my height is 155 cm and weight is 60 kg).
I will also check my blood sugar before meals.
Thank you.

Wang Tai Tai, 30~39 year old female. Ask Date: 2016/01/06

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 by steaming or boiling with low oil.
Your vegetable intake seems adequate, but the amount of fruit should not exceed the size of two fists in total per day.
You should aim for a fluid intake of 1800 cc, and you may have a serving of nuts, about a tablespoon containing 8-10 pieces, each day.

Additionally, it is advised to exercise at least three times a week, with each session lasting 30 minutes.
It is important to note that diabetes has a genetic component, and as we age, our metabolic function may decline.
We can strive to manage it, but if blood sugar levels remain high despite our efforts, there is no need to worry.
Current medications for lowering blood sugar are quite effective.
It is essential to follow your physician's guidance regarding lifestyle adjustments, exercise, and medication.
Statistically, individuals with diabetes do not have a shorter lifespan than those without it.

Having elevated blood sugar levels serves as a reminder for us to pay attention to maintaining a healthy diet, regular routines, and appropriate exercise, which encourages us to develop healthy lifestyle habits.
Therefore, focusing on these aspects is indeed the right approach! This message is brought to you by Dietitian Tsai Hsiu-Wen from Nantou Hospital, Ministry of Health and Welfare.
Wishing you peace and good health!

Reply Date: 2016/01/06

More Info

When managing blood sugar levels, particularly for individuals with diabetes, portion control is crucial. The amount of rice you should consume at lunch and dinner can vary based on several factors, including your overall dietary needs, activity level, and how your body responds to carbohydrates. Given your height (155 cm) and weight (60 kg), along with your sedentary lifestyle, it’s important to find a balance that helps maintain stable blood sugar levels while ensuring you receive adequate nutrition.

Recommended Rice Portions
For someone in your situation, a general guideline for rice portions is as follows:
- Lunch: Aim for about 1/2 cup (approximately 90-100 grams) of cooked rice. This portion typically contains around 22-25 grams of carbohydrates.

- Dinner: You can maintain a similar portion size of 1/2 cup of cooked rice.
These portions can be adjusted based on your blood sugar readings. If you find that your blood sugar levels are consistently high after meals, you might consider reducing your portion size to 1/3 cup (approximately 60-70 grams) of cooked rice.

Importance of Vegetable Intake
You mentioned that you pair your rice with two to three servings of vegetables, which is excellent. Vegetables are low in calories and high in fiber, which can help slow down the absorption of carbohydrates and improve blood sugar control. Aim for a variety of colors and types of vegetables to ensure you’re getting a wide range of nutrients.

Monitoring Blood Sugar Levels
Since you are already monitoring your blood sugar levels before and after meals, continue this practice. It’s essential to check your blood sugar about two hours after eating to see how your body responds to the meal. If you notice significant spikes, consider adjusting your rice portion or the types of carbohydrates you consume.

Incorporating Whole Grains
If you’re open to it, consider incorporating whole grains such as brown rice, quinoa, or barley instead of white rice. Whole grains have a lower glycemic index, meaning they have a lesser impact on blood sugar levels compared to refined grains. They also provide more fiber, which can aid in digestion and help you feel fuller longer.

Balancing Your Diet
In addition to managing your rice portions, ensure that your overall diet is balanced. Include lean proteins (like chicken, fish, tofu, or legumes), healthy fats (such as avocados, nuts, or olive oil), and a variety of fruits and vegetables. This balance will not only help with blood sugar management but also contribute to overall health.

Conclusion
In summary, starting with 1/2 cup of cooked rice for both lunch and dinner is a reasonable approach, with adjustments made based on your blood sugar readings. Continue to monitor how your body responds and consult with a registered dietitian or healthcare provider for personalized advice tailored to your specific needs. This approach will help you maintain stable blood sugar levels while enjoying a nutritious and satisfying diet.

Similar Q&A

Essential Nutrition Tips for Managing Diabetes Effectively

Hello, Nutritionist: I have the following questions regarding diabetes. 1. I have an elder who is nearly fifty years old, female, with a history of diabetes. She recently underwent gastric bypass surgery due to morbid obesity. I would like to buy Abbott's Glucerna to visit h...

Dr. Huang Ruipei reply Nutrition
Tong Tong: Hello! The elder's diabetes is closely related to obesity. After undergoing gastric bypass surgery, blood sugar levels may rise due to stress factors. Polysaccharides can help with blood sugar control; additionally, post-surgery, food intake will decrease, and it ...

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...

Why Is My Dinner Blood Sugar Higher Than Lunch?

Due to impaired glucose tolerance, I have been controlling my diet recently. To monitor my progress, I have been eating a fixed amount of rice and measuring my blood sugar levels. However, I feel a bit discouraged. I am consuming 85 grams of multigrain rice, and my blood sugar le...

Dr. Cai Xiuwen reply Nutrition
Hello, 85g of rice for dinner is really too little! In fact, there are many factors that affect blood sugar, not just the rice itself, including side dishes, meats, fried foods, and the portion of fruits, among others. Additionally, have you measured your blood sugar before dinne...

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...