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As a nutritionist, I often hear misunderstandings and home remedies regarding diet when communicating with diabetes patients. Recently, a patient proposed the viewpoint that “eating cold rice for a long time can lower blood sugar and also benefits the stomach,” which caught my attention. Below, I will analyze the authenticity of this claim from a nutritional perspective and share some dietary experiences for diabetics.
1. Does eating cold rice lower blood sugar? The truth is not so.
The Glycemic Index of Rice
Rice is a food with a high glycemic index (GI). Whether cold or hot, it is fundamentally composed of carbohydrates. Upon consumption, it breaks down into glucose in the body, leading to an increase in blood sugar. While the GI value of cold rice may be slightly reduced, this does not mean it can effectively lower blood sugar.
2. Digestion and absorption of cold rice
The starch in cold rice undergoes retrogradation during the cooling process, making the rice harder and slowing down its digestion. This may slightly delay the speed of blood sugar rise, but it does not mean it can lower blood sugar. Moreover, long-term consumption of cold and hard foods may burden the digestive system.
2. Does eating cold rice benefit the stomach? The effect is limited.
The Impact of Temperature on the Stomach
The stomach is an organ sensitive to temperature. Consistently consuming overly cold foods may irritate the stomach lining, resulting in discomfort such as stomach pain or bloating. Therefore, the notion that cold rice benefits the stomach is unfounded.
2. Choosing foods that benefit the stomach
To nurture the stomach, one should opt for easy-to-digest, gentle foods, such as millet porridge, pumpkin, and yam. These foods are rich in nutrients that help protect the stomach lining and promote stomach health.
3. Dietary Suggestions for Diabetic Patients
Control the Intake of Staple Foods
Diabetic patients should reasonably control the intake of staple foods to avoid excessive carbohydrate consumption. It is advisable to choose low GI foods such as whole grains and brown rice in moderation, paired with vegetables and lean meats to stabilize blood sugar.
2. Increase Dietary Fiber
Dietary fiber helps lower the GI of foods and slows the rise in blood sugar. Diabetic patients should consume more vegetables, fruits, and legumes, which are rich in dietary fiber.
3. Reasonable Dietary Combinations
A balanced diet that ensures nutritional adequacy is crucial. Diabetic patients should consume adequate amounts of high-quality protein, fats, vitamins, and minerals to meet the body’s needs.
4. Pay Attention to Eating Habits
Establish good eating habits, such as regular timing and portion control, and chew food thoroughly. Avoid overly cold, hot, or hard foods to minimize irritation to the stomach.
4. Conclusion
Consuming cold rice for a long time does not lower blood sugar and does not benefit the stomach. Diabetic patients should arrange their diets reasonably under the guidance of a nutritionist to manage blood sugar levels. Here are some practical dietary suggestions:
Choose low GI foods, combine meals reasonably, and ensure nutritional balance.
Control the intake of staple foods, increase dietary fiber, and slow down the rise of blood sugar.
Develop good eating habits, pay attention to food temperature, and protect stomach health.
As a nutritionist, I hope my sharing can help diabetic patients correctly recognize dietary misconceptions and scientifically manage their diet, enabling better blood sugar control and an enjoyable healthy life. Let’s work together to overcome diabetes and create a better future.
