Mistake 3: Cooking it with the traditional absorption method
The classic method of cooking rice with little water and letting it absorb completely concentrates all the starch released during cooking. This increases their caloric density and their effect on blood sugar.
There is a healthier alternative.
Recommended Method:
- Cook the rice with plenty of water (5–6 parts water to 1 part rice)
- Once cooked, drain off excess water
This system removes some of the starch and reduces the final glycemic load of the rice.
Mistake 4: Eating excessive portions
One of the most common mistakes is to serve rice “by eye”. This usually translates into two or three servings on a single plate without noticing it.
Recommended serving:
- Half a cup of cooked rice per meal
- About the size of a clenched fist
Exceeding this amount, even with brown rice, can lead to significant glucose spikes, especially in older adults or people with insulin resistance.
Mistake 5: Eating it freshly cooked without cooling it
When rice is cooled after cooking, some of its starch is transformed into resistant starch, a form that is not fully digested by the body and acts similarly to fiber.
This type of starch:
- Reduces the amount of calories absorbed
- Decreases glycemic impact
- Feeds the gut microbiota
How to apply:
