Tips for Eating Rice to Prevent a Spike in Blood Sugar

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JAKARTA - Rice is a staple food for many people, including the Indonesian people. However, behind its benefits, rice is also often associated with a spike in blood sugar levels, especially for diabetics.

Fortunately, there are tips that can be done to prevent the effects of a spike in blood sugar from rice, which was found in a study in the journal Nutrition and Diabetes. It is stated that eating reheated rice can slow down the spike in blood sugar in diabetics.

Quoted from Business Insider, on Saturday, December 20, 2025, a group of Polish researchers studied 32 patients with type 1 diabetes. They compared the participants' blood sugar levels after eating two different types of test food.

One is long-grain white rice with about 46 grams of carbohydrates prepared and served immediately. The other meal is the same portion, but is left in the refrigerator for 24 hours, then reheated and served.

Through the study, it was found that participants who ate cold rice had significantly more stable blood sugar levels. With a lower overall rise, and a shorter time to reach peak blood sugar, compared to eating freshly cooked rice.

The results of the study showed that cold carbohydrates such as rice can help control blood sugar levels. The carbohydrates contained in cold rice are resistant starch.

The portion of cold rice in the study contained much more resistant starch than freshly cooked rice. Resistant starch is digested more slowly, so it can balance the absorption of other carbohydrates to balance blood sugar levels, similar to fiber.

"If people are trying to lose body fat and want to stabilize their blood sugar levels, or if they want to increase productivity and avoid fatigue in the afternoon, eating more resistant starch can be beneficial," said nutritionist Rhianon Lambert.

However, it is also important to consult a specialist because lowering blood sugar levels is not only with cooled rice. It is important to pay attention to the accompanying food or lauk that is consumed with the rice.

The chosen dishes should be high-protein and fiber foods, which help slow down the absorption of sugar and keep glucose levels stable. Starting from omega-3-rich fish, eggs, lean meat, chicken, tofu, tempeh, combined with vegetables such as spinach, broccoli, to cassava leaves.