Smarter ways to eat rice

Rice is one of the world's most popular foods, but it's high in carbohydrates and can cause blood sugar to rise quickly. The good news is that a few simple habits can make rice healthier — without giving it up entirely.

Why be mindful about rice?

Rice is high in starch and often has a high glycaemic index (GI). This means it causes a rapid blood sugar spike, which over time can lower your insulin sensitivity and throw your metabolism off balance.

Smart ways to make rice healthier

• Choose long-grain or brown rice: These contain more fibre and are digested more slowly, which keeps blood sugar more stable.
• Let rice cool down: Cooked and then cooled rice forms resistant starch — a type of carbohydrate that is absorbed more slowly. Eat it cold or lightly reheated, for example in a rice salad.
• Use basmati or jasmine rice: These varieties naturally have a lower GI than regular white rice.
• Combine with vegetables or legumes: Lentils, beans, or chickpeas lower the overall GI of the meal and add extra fibre and protein.
• Add an acid: A splash of apple cider vinegar or lemon juice slows carbohydrate absorption and makes the dish easier to digest.

In short

Small adjustments can make a big difference for your insulin sensitivity, metabolism, and energy levels.