Four Ways to Help Limit Blood Sugar Spikes After Eating Rice

White rice is a staple food, but eating it on its own can lead to a sharp rise in blood sugar. Portion size and the foods served alongside it can make a difference to the body’s response.

Keep portions moderate. Serving less rice and making room for other foods can reduce the amount of carbohydrate eaten at a meal, helping limit the rise in blood sugar.

Pair rice with protein. Foods such as eggs, fish, chicken or beans can make the meal more balanced and may slow digestion compared with eating rice alone.

Add fibre-rich vegetables. Serving rice with leafy greens or other non-starchy vegetables adds fibre and can help people feel satisfied without relying on a large helping of rice.

Consider replacing white rice with brown rice. Brown rice retains more fibre, which may help moderate the blood sugar response, although portions still matter. People with diabetes should follow their individual meal plan and monitor how different meals affect their blood sugar.