june04

For diabetic patients, brown rice can be a smart alternative to white rice — but as that article explains, moderation and balance are key!

Because brown rice has a lower Glycemic Index (GI) than white rice (under 55 versus 76), it digests slower and avoids those sharp blood sugar spikes, which is great for managing diabetes. But even healthy carbs like brown rice can raise blood sugar if you overdo it.

Dr. Tran Thi Tra Phuong's tips are super practical:

✅ Portion control — stick to about 100 grams per meal.
✅ Pair it wisely — always eat it with fiber-rich veggies and lean proteins to slow down sugar absorption.
✅ Watch your cooking method — steaming or light boiling is best to maintain its lower GI. Avoid frying it!
✅ Alternate starches — don't rely on brown rice daily. Swap in oats, quinoa, legumes, or sweet potatoes to balance nutrients and reduce phytic acid intake.
✅ Monitor your blood sugar — everyone reacts a little differently, so checking post-meal glucose helps fine-tune your portions.

Also, a cool reminder: light exercise after meals — even a 10-15 minute walk — can help manage post-meal sugar spikes!