Скачать или смотреть Rice சாப்பிட்டு Sugar குறைப்பது எப்படி? GI Control Secrets!

Thinking rice is your enemy when it comes to blood sugar? 🌾 Think again! With just a few simple, science-backed tweaks, you can enjoy your favorite rice meals without the worry of glycemic spikes. In this evidence-based video, Dr. Radhika breaks down how different cooking methods, clever food pairings, and smart meal planning can transform rice into a blood sugar-friendly staple.
You’ll learn how:
✅ Soaking rice in warm water for 30 minutes can lower its GI by 7%, and reusing the soaked water preserves nutrients
✅ Pairing rice with vegetables, legumes, or ghee can reduce glycemic spikes by up to 25%
✅ Refrigerating rice for 12 hours increases resistant starch naturally, lowering GI
✅ Microwaving idlis lowers GI compared to traditional steaming (36% vs 51%)
✅ Eating veggies or protein before rice helps control blood sugar
✅ Preloading meals with fruits like kiwi, apple, cherry, or high-protein foods like chicken, oyster meat, egg whites, or soy protein 30 minutes prior can reduce GI
✅ Simple, balanced combos like sambar, pickles, and ghee keep meals holistic and diabetes-friendly
From cooking techniques to smart food combinations, this video shows how small, science-backed tweaks can make rice both delicious and blood sugar-friendly. 🌾✨
Try these hacks and tell us in the comments which tip worked best for you! 👇
👍 Like | 💬 Comment | 🔔 Subscribe — for more science-backed health insights with Dr. Radhika@ Pepyogi

Chapters:
00:00 Introduction
00:28 The Right Way to Soak Rice
00:54 The Smart Way to Reuse Soaked Rice Water
01:25 Try Mixed Meal Composition: The Holistic Way
02:47 Retrogradation: The Chill Way to Store Rice
03:20 Traditional Steaming vs. Microwave Steaming: The Hot Way to Cook Rice & Idli
04:17 Meal Sequencing
05:06 Preload Strategy: The Fruity Way
05:34 Preload Strategy: The Protein Power
06:26 Conclusion


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