Blood Sugar Control: What Vegetables to Eat to Reduce White Rice?

White rice is a common source of starch. For people with diabetes, eating white rice will make it difficult to control blood sugar.

For people with diabetes, replacing or reducing the amount of white rice, combined with other food sources with a lower index can help stabilize blood sugar, reducing the risk of future complications, according to the health website Healthline (USA).

Sweet potatoes are rich in fiber and have a low glycemic index, used to replace rice in meals.

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Below are some plants that help control blood sugar and can be used to replace part of white rice in meals.

Pumpkin

Pumpkin is a starchy vegetable that is high in fiber, water, antioxidants, and has a medium-low glycemic index (GI). Therefore, this type of squash helps stabilize blood sugar.

Boiled, steamed, or mashed pumpkin can replace part of the white rice in a meal. This type of pumpkin has a pleasant flavor and can be eaten for a long time.

Cucumber

Cucumbers contain a lot of water, fiber and almost no starch that causes hyperglycemia. In addition to cucumbers, other plants such as green leafy vegetables, water spinach, spinach, kale also have the effect of stabilizing blood sugar after eating. Combining these plants is enough to replace a portion of white rice during the day.

Asparagus

Asparagus has a distinctive flavor, is low in starch, and is rich in fiber and antioxidants. Asparagus is easy to prepare, whether steamed, boiled, or lightly grilled. People can mix asparagus with other vegetables to create a main dish or side dish instead of eating white rice.

Eggplant

Eggplant skin is rich in fiber, which helps control blood sugar. When preparing eggplant, avoid deep-frying or deep-frying. Instead, people should prepare it by baking, steaming, or lightly sautéing. Research in the journal Food Chemistry shows that eggplant can reduce the glycemic index thanks to its ability to inhibit the enzyme alpha-glucosidase, thereby slowing the breakdown of starch.

Mushroom

Mushrooms contain very little starch and have a low glycemic index, making them a great substitute for white rice for people who need to control their blood sugar. A study in the Journal of Nutrition found that mushrooms help improve blood sugar control by increasing gut microflora activity and reducing insulin resistance.

In addition, mushrooms also provide many B vitamins, selenium and antioxidants, support anti-inflammatory and improve cardiovascular health. Mushrooms can be stir-fried to eat instead of white rice, both nutritious and delicious.

Sweet potato

Unlike white rice, sweet potatoes have a lower GI and are rich in soluble fiber. Research in the Journal of Medicinal Food shows that purple sweet potatoes contain anthocyanins, which help improve insulin sensitivity and reduce blood glucose. When eaten in moderation, sweet potatoes are a healthy source of starch that makes a great substitute for white rice, according to Healthline .

Source: https://thanhnien.vn/kiem-soat-duong-huyet-an-loai-rau-cu-nao-de-thay-com-trang-185250919233352835.htm