Eating cold food for a long time is good for patients with diabetes

Since being diagnosed with diabetes, I have been strictly controlling my diet, taking medication, and monitoring my blood sugar. Over the past two years, my condition has been stable.

Recently, I saw an article that explained how Japan has a high longevity rate and that Japanese people love to eat rice, but the rate of diabetes is the lowest in the world. The article explained that this is all related to their eating habits, specifically their love of cold rice.

As someone who has eaten a simple diet of coarse tea and plain rice for a long time, I was instantly tempted by the idea of cold rice, but my wife strongly opposed it, believing that eating rice would raise my blood sugar and undo all my previous efforts.

My wife was puzzled and wondered why eating cold rice could help lower blood sugar. She asked why the same bowl of rice could have a different effect whether it was hot or cold.

1. Eating Cold Rice Can Not Only Lower Blood Sugar but Also Maintain Intestinal Health?
   When eating, I always let the rice cool down before eating it. My family members saw this and wondered why I did this. I always said, “Japanese people eat this way to lower blood sugar and reduce the risk of diabetes.”

The belief that eating cold rice can lower blood sugar is also common in Japan. One study published in the American Journal of Nutrition found that eating cold rice reduced blood sugar levels more than eating hot rice.

Researchers believe that cooling rice produces a type of resistant starch, which is not easily digested or absorbed by the body when consumed directly or after being reheated. This slows down the release and absorption of glucose in the body, controlling blood sugar levels. Therefore, it was concluded that eating cold rice can lower blood sugar.

However, if you have weak digestive and absorption functions, eating cold rice may cause gastrointestinal discomfort. Additionally, if rice is left unrefrigerated for too long, it may become contaminated with bacteria and eating it may lead to food poisoning.

Furthermore, it is not certain that rice will produce a significant amount of resistant starch when left to cool, so there is no need to wait for the rice to cool before eating it.

• Can’t Eat Any Rice if You Have High Blood Sugar?
  In fact, the main component of rice is starch, which is easily digested and absorbed by the body. Therefore, when a person with diabetes eats rice, their blood sugar will fluctuate. Some data shows that higher than that of soda.

However, we cannot blame diabetes entirely on rice. There are many other foods that can cause blood sugar to rise. If eating rice alone can cause diabetes, then rice would not be a staple food. From a nutritional perspective, an unhealthy diet is the main culprit.

So, can people with high blood sugar still eat rice? In fact, if you want to eat rice without raising blood sugar, you can pay attention to the following three points when eating:

• Replace White Rice with Coarse Grain and Bean

Coarse grains and beans such as brown rice, barley, corn, oats, beans, etc. contain rich fiber that can effectively slow down the digestion speed of rice and prevent rice from being absorbed too quickly. This allows the insulin to take effect before the blood sugar rises.

• Make the Rice “Light”

When cooking rice, avoid adding oil to avoid additional calories and raising blood lipids. Therefore, it is best to avoid fried rice and avoid mixing rice with oil-based dishes.

In addition, it is best not to add salt, soy sauce, or seasoning to the rice to control blood pressure and prevent cardiovascular disease.

• Eat Harder Rice instead of Softer Rice

Eating harder rice after meals can help reduce postprandial blood sugar response better than eating softer rice. The harder texture means less water content and less gelatinization of starch during cooking, resulting in slower digestion and absorption after eating. Therefore, when cooking, try to shorten the cooking time as much as possible while ensuring that the rice is cooked through.

• Want to Lower Blood Sugar? Distinguish the Intake of these 4 Foods
  Behind high blood sugar are factors such as genetics and dietary habits, which are driving diseases like obesity and cardiovascular disease at an increasing rate worldwide every year.

The top three largest global health risks that cause millions of deaths each year are: high sodium intake leading to cardiovascular disease and death in over 3 million people; low intake of whole grains leading to Type 2 diabetes and death in about 300 thousand people; and not enough fruit intake leading to cancer in about 2 million people and death from cancer. It can be seen how dangerous it

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