Find out the great tip of 'eating rice with eggs' to prevent diabetes

As obesity and diabetes become the new epidemic, high blood sugar over time can cause heart attacks and strokes, as well as eye, kidney and foot problems.

So finding out how to eat to prevent diabetes is extremely important.

The good news is that in a new study just published in the medical journal Nature Medicine , scientists have found a great tip so you can eat rice without worrying about your blood sugar spiking.

Experts from Stanford University School of Medicine (USA), in collaboration with researchers from Johns Hopkins University (USA), Amrita University (India), University of Bergen (Norway) and Cairo University (Egypt), conducted the test on 55 participants, of whom 26 had prediabetes, with higher than normal blood sugar levels.

Eating fiber or protein from eggs before eating rice can prevent blood sugar spikes

Illustration: AI

In the first step, the authors tested participants' blood sugar levels after eating rice, bread, potatoes, noodles, black beans, grapes, and berries. Participants ate each of these foods three times a day and their blood sugar response was monitored for three hours after the meal.

Results showed that people who ate rice had a spike in blood sugar after the meal, whether they had prediabetes or not, according to the Stanford University School of Medicine website Standford Medicine.

Find out how to eat to prevent blood sugar spikes after meals

The team then wanted to find out whether eating fiber, protein or fat before eating rice could help reduce or delay blood sugar spikes.

This time, participants were given either pea fiber powder, protein from boiled egg whites, or fat in the form of sour cream 10 minutes before eating rice.

The results were as expected, finding that eating fiber or protein before eating rice can prevent blood sugar spikes after meals without having to abstain from eating rice.

Specifically, eating fiber from vegetables or protein from eggs before eating rice has helped reduce the spike in blood sugar caused by eating rice, according to Stanford Medicine.

And eating fat before a meal delays the peak of the post-meal blood sugar spike.

Eating fiber-rich foods like vegetables before eating rice (carbohydrates) is a great way to prevent blood sugar spikes.

Photo: AI

This suggests that eating foods rich in fiber such as vegetables and protein such as eggs before eating rice (carbohydrates) is a great way to prevent blood sugar spikes after meals.

This effect was particularly pronounced in healthy people, but was somewhat weaker in people with prediabetes. The authors say this is an area that needs further research.

Study author Professor Michael Snyder, a genetics expert, recommends people try to eat their meals in the above order.

Carbohydrates include rice, potatoes, bread and pasta, are energy-dense foods that are quickly converted into blood sugar, providing the fuel needed to function.

The UK's National Health Service (NHS) says carbohydrates should make up about a third of your daily diet.

Health experts recommend eating whole grains such as whole wheat bread or potatoes with the skin on because they are higher in fiber and nutrients, and can slow the release of sugar into the blood, maintaining a feeling of fullness.

Source: https://thanhnien.vn/tim-ra-meo-an-com-voi-trung-cuc-hay-de-ngan-ngua-benh-tieu-duong-185250611001629236.htm