Eating rice can cause a spike in blood sugar levels, especially white rice, due to its high starch and carbohydrate content. White rice is primarily composed of easily digestible starches, particularly amylopectin, which breaks down quickly during digestion and leads to rapid glucose release into the bloodstream. This results in a high glycemic index (GI), making blood sugar levels rise sharply after consumption, which can be a concern for people with diabetes or those managing blood sugar.





The way rice is cooked significantly affects its starch digestibility and glycemic response. Prolonged boiling increases starch gelatinization, enhancing the availability of starch for digestion, which raises the GI and blood sugar impact. Conversely, shorter cooking times may reduce this effect, leading to a more gradual increase in blood sugar. Additionally, cooking rice with certain fats like ghee may lower the blood sugar impact by slowing starch digestion.





To minimize starch content and reduce blood sugar spikes when eating rice, several cooking and preparation methods can be employed:





Soaking and Rinsing: Soaking rice before cooking and rinsing it thoroughly helps remove surface starch, reducing overall starch content.





Cooking with Excess Water and Draining: Boiling rice in excess water and draining the leftover water can remove some starch, lowering the GI.





Cooling and Reheating: Cooking rice, then cooling it in the refrigerator allows resistant starch to form, which resists digestion and lowers blood sugar spikes when reheated and eaten.





Choosing Rice Varieties: Opting for whole grain, brown, or high-amylose varieties of rice instead of white rice helps lower Glycemic Index due to higher fiber and resistant starch content.





Combining with Fiber and Protein: Eating rice with fiber-rich vegetables, legumes, or protein sources slows digestion and promotes steadier blood sugar levels.





The right way to cook rice to minimize starch content involves thoroughly washing the rice multiple times until the water runs clear to remove surface starch, then soaking it for about 20-30 minutes. After soaking, cook the rice in plenty of boiling water, similar to pasta, instead of the usual absorption method, and once the rice is tender, drain the excess water thoroughly. Following this, rinse the cooked rice under cold water gently to wash away any remaining starch. For fluffier grains with reduced starch, the rice can then be steamed or lightly cooked again on low heat covered with a cloth and lid for a few minutes. Additionally, refrigerating the cooked rice for several hours or overnight increases resistant starch, which helps lower its glycemic impact. This method effectively reduces starch content and produces softer, non-sticky rice that is gentler on blood sugar levels.





How Rice Affects Blood Sugar



Rice is primarily composed of carbohydrates, which are broken down into glucose during digestion. The refining process removes the bran and germ from white rice, stripping away most of its fiber and nutrients, which makes it easier for the body to digest and absorb, resulting in a quick spike in blood sugar. Brown rice, on the other hand, retains its fiber, which slows down digestion and helps prevent rapid glucose spikes.





Ways to Reduce Starch in Rice

Reducing the starch content in rice can help minimize its impact on blood sugar. Here are several effective methods:



Washing and Soaking: Rinse rice thoroughly under running water until the water runs clear. Soak the rice for 20–30 minutes before cooking. This helps remove surface starch and some soluble carbohydrates.



Boiling and Draining: Cook rice in excess water (about 3–4 times the amount of rice) and drain the water after the rice is cooked. This method removes a significant amount of starch and is commonly used in traditional Indian cooking.



Parboiling and Refreshing Water: Parboil rice in excess water, drain, then cook again with fresh water using the draining method. This not only reduces starch but also helps lower arsenic content, which is a concern in some rice varieties.



Steaming: After soaking, steam the rice instead of boiling. Steaming produces fluffier rice with less starch.



Cooling and Reheating: Cook rice, let it cool for several hours (preferably overnight), then reheat before eating. Cooling increases the amount of resistant starch, which is less digestible and has a lower impact on blood sugar.



Adding Coconut Oil: Adding a small amount of coconut oil (about 1 tsp per cup of rice) during cooking and then cooling the rice can increase resistant starch content by up to 10 times, making it a healthier option.