We did talk about ways that you can have your white rice and eat it too.
Simply refrigerate it for 12 hours so that it can be broken down into resistant starch.
Then heat it in your microwave and the whole family can have a healthier meal.
ALSO READ: A good reason to eat leftover carbs
But rice is not the only carbohydrate you should look out for.
The other is white bread.
Many people do. There are several things you can do if you love bread.
One option is to switch to healthier bread choices like wholegrain or multigrain.
These have a lower glycaemic index.
But if you still love your white bread so much that you cannot do without it, instead of spreading it with butter, do like the Mediterranean people do and dip the bread in olive oil and vinaigrette instead.
The vinaigrette is the most important component here.
It is acidic, thus it can deactivate your salivary enzymes called amylase.
Amylase is secreted by your salivary glands to begin the carbohydrate digestion process right in your mouth itself.
If you deactivate the amylase in your mouth while you are chewing, it cannot break down the starch in the bread.
Therefore, your body will find it more difficult to release the glucose from digesting this bread.
That is exactly what you want!
You can do the same for white rice.
The Japanese like to eat sushi, and they dip this into Kikkoman soy sauce, which is also acidic.
Vinegar is not the only acidic food that can denature amylase.
Anything acidic can do it, e.g. tea, wine or lemon.
But you don’t want to take acids neat.
I know of someone who took apple cider vinegar neat every day, i.e. without accompanying it with food.
She ended up with a bleeding stomach ulcer and had to be rushed to Emergency Department!
ALSO READ: Does apple cider vinegar really have all the benefits it is said to have?
Pair your acids with the food you are trying to digest.
Understand the science behind why you are doing it.
There are actually plenty.
These are called low glycaemic index carbs, which have a glycaemic index of 55 or lower.
They include:
- Brown rice
- Red cargo rice
- Black rice
- Oats
- Bulgur
- Whole wheat pasta
- Wholegrain bread
- Pumpernickel bread
- Bran flakes.
Sourdough bread’s glycaemic index is 54, which is on the high low side.
But yes, it is a good option.
Basmati rice’s glycaemic index is 50 to 58, and some studies have it as high as 69.
So there are far better rice options than basmati.
Eating more vegetables is always a good thing.
In fact, you should be filling half your plate with vegetables, one quarter with carbohydrates and one quarter with protein.
That is the recommended “quarter, quarter, half” food plate.
But in the case of lowering HbA1c, the fibre component of vegetables is important.
Fibre slows digestion because it is difficult to digest, and therefore, slows sugar absorption.
This enables a more gradual rise in your blood sugar levels, so that your insulin can counter it.
Vegetables aren’t the only foods high in fibre, fruits, legumes and wholegrains are also high in fibre.
You should also drink a lot of water.
People who drink plenty of water have a lower risk of developing high blood sugar levels because water flushes out excess sugar through your kidneys.
There are several other lifestyle modifications you can do:
> Don’t eat so much
This is called portion control.
You need to manage your serving sizes.
Try using a smaller plate.
You won’t go wrong if you fill half of that small plate with vegetables, one quarter with a low glycaemic index carb, and the final quarter with protein.
> Don’t get easily stressed out
It’s easy to say other people stress you out!
But honestly, you are in control of your own reactions to everyday stresses.
If you manage your own stress – and yes, everyone gets stressed out, it’s how they manage it that matters – your blood sugar will not spike so easily due to the glucagon and cortisol that gets released when you are stressed.
These two hormones act opposite to insulin and cause the liver to break down glycogen into glucose and release it into the blood.
Try to avoid your stressors as much as you can.
If you can’t avoid them, then control your reaction to them.
Exercise lowers stress, as does meditation, engaging in your hobbies and being in nature.
> Get enough good sleep
Nowadays, we have too much screentime and not enough sleep.
Sleep deprivation raises cortisol, and hence, your insulin resistance.
You need seven to eight hours at night of sleep.
So try to cut down coffee and alcohol in the afternoons and nights, and screentime, especially at night.
You can take some warm milk to help you sleep or a hot bath.
Dr YLM graduated as a medical doctor, and has been writing for many years on various subjects such as medicine, health, computers and entertainment. For further information, email starhealth@thestar.com.my. The information provided is for educational and communication purposes only, and it should not be construed as personal medical advice. Neither The Star nor the author gives any warranty on accuracy, completeness, functionality, usefulness or other assurances as to such information. The Star and the author disclaim all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.
