To prevent diabetes, do I have to not eat rice at all?

It doesn't have to be that way. Carbohydrates are the energy source our body needs. A more realistic and healthy way is to reduce the amount of refined carbohydrates such as white rice or bread, and eat foods high in dietary fiber such as grains, beans, and vegetables.

Are fruits good for preventing diabetes?

Fruits contain dietary fiber and vitamins, but they also contain natural sugars. Eat whole foods rather than juice, and eat small portions as snacks rather than eating a lot at once. If you are pre-diabetic or have high blood sugar, it is recommended that you consult with a medical professional or nutritionist about the type and amount of fruit you should eat.

Can changing the order of your meals help you manage your blood sugar?

Eating vegetables and protein side dishes first and carbohydrate foods later can help reduce rapid rises in blood sugar levels after a meal. However, prevention is not limited to the order of meals alone, and the overall amount and type of food must also be managed.

If someone in my family has diabetes, am I sure to get diabetes?

A family history may increase your risk, but does not guarantee you will develop it. Managing your weight, eating habits, exercise, sleep, and checking your blood sugar regularly can help lower your risk.

Eating Habits to Help Prevent Diabetes: 7 Changes to Start Today

A sustainable eating approach for steadier blood sugar

Before reading this article

Diabetes may seem to appear suddenly, but it often develops gradually as blood sugar regulation changes over time. Repeated post-meal blood sugar spikes, combined with routinely consuming more calories than you use, can increase your risk.

Fortunately, you can change your eating habits little by little starting today. Rather than completely cutting out one particular food or starving yourself, it's important to adjust the composition of each meal and make long-lasting changes.

Why eating habits are important in preventing diabetes

The carbohydrates we eat are converted into glucose during digestion and enter the blood. Insulin, secreted by the pancreas, helps glucose move to muscles and other cells.

Eating a lot of refined carbohydrates and sugary foods at once can cause your blood sugar to rise quickly. If this type of eating is repeated, combined with lack of exercise and weight gain, **insulin resistance** may develop, where insulin does not work properly.

Therefore, the key to a preventive diet is three things:

Reduce the amount and frequency of foods that quickly raise blood sugar levels
Balance your diet by eating a combination of dietary fiber, protein, and healthy fat.
Maintain a consistent eating pattern without overeating

7 eating habits you can practice starting today

1. Look at the balance of rice and side dishes first rather than the amount of white rice.

Rather than completely cutting out rice, moderate the amount of rice per meal and include plenty of vegetable and protein side dishes. One option is to choose multi-grain rice, but just because it is multi-grain doesn't mean you can eat a lot of it.

At first, it is easy to practice by reducing the amount of rice you normally eat by only 10 to 20% and filling the missing portion with vegetables, ssam vegetables, tofu, fish, eggs, etc.

2. Include dietary fiber in every meal

Dietary fiber slows digestion and absorption and helps keep you feeling full longer. It is abundant in vegetables, legumes, mushrooms, seaweed, and whole grains.

Rather than eating kimchi alone, eat it with raw or boiled vegetables, salad, or vegetable side dishes. However, if you add a lot of sugary sauce or cream dressing to the salad, the total calories and sugar can increase, so it is recommended to use only a moderate amount of sauce.

3. Swap sugary drinks for water or sugar-free drinks

Soda, sweetened coffee, fruit drinks, and energy drinks can quickly add sugar and calories even though you may not feel full while drinking them. Fruit juice also contains less dietary fiber than eating whole fruit and makes it easier to drink large amounts.

First, try replacing the sugary drinks you drink once a day with water, carbonated water, unsweetened tea, or unsweetened coffee. If you have a habit of adding syrup and cream to your coffee, it is a good idea to gradually reduce the amount.

4. Don’t skip protein

Protein helps keep you full and reduces snacking after meals. Include moderate amounts of fish, chicken, eggs, tofu, beans, and lean meat in your meals.

It is better to give priority to recipes that use less oil and sugar, such as grilling, steaming, or simmering, rather than fried or seasoned processed meats. If you have kidney disease or have been advised to limit your protein intake, you should follow your healthcare provider's instructions rather than simply following a normal diet.

5. When it comes to snacks, manage ‘quantity and time’ rather than ‘type’.

You don't need to ban all snacks to prevent diabetes. However, it is recommended not to frequently eat snacks high in refined carbohydrates and sugars, such as cookies, bread, and ice cream.

When you're hungry, you can consider eating unsweetened yogurt, small amounts of nuts, boiled eggs, or whole fruit. Nuts also contain healthy fats, but they are also high in calories, so it is safe to eat them in smaller amounts than a handful at a time.

6. Reduce late night binge eating and irregular eating

The pattern of skipping breakfast, eating lunch quickly, and then eating dinner or a late-night snack can easily lead to overeating. Eat meals at similar times to your schedule as much as possible, and include protein and vegetables during the day to reduce late-night hunger.

If you have a habit of late-night eating, rather than completely quitting it from the beginning, prepare small portions of light meals instead of delivery food or snacks, and gradually move the eating time forward until just before bedtime.

7. Control soup, sauce, and additional carbohydrates when eating out

It's difficult to completely avoid eating out. When choosing a menu, choose menus that are easier to check the composition of the food, such as grilled, steamed, or white rice, rather than fried food, and you can ask for a small amount of rice from the beginning.

When it comes to stews and soups, focus on the ingredients rather than the soup, and on days when you eat rice bowls, fried rice, or noodles, adjust the overall portion by not adding side dishes or sweet drinks. It's easy to reduce the amount of sauce if you eat it separately.

Meal order and speed are also important

If possible, try eating vegetable side dishes first, followed by protein side dishes and carbohydrate side dishes. Slowing down your meal and chewing each bite thoroughly can also help reduce overeating.

However, the order of meals does not offset the amount of carbohydrates. Even if you eat vegetables first, eating a lot of rice, noodles, bread, and desserts can increase your blood sugar and calories. Along with the order, you need to look at the amount and type of food.

Example of daily meals

The examples below are general reference examples for adults without specific medical conditions. The amount of food you need may vary depending on your age, weight, activity level, medications you are taking, and whether you are pregnant.

| meal | Example | |------|------| | morning | A small amount of mixed grain rice, eggs or tofu, boiled vegetables, unsweetened tea | | Lunch | An appropriate amount of rice, one of fish, chicken, or beans, and at least two vegetable side dishes | | Snack | A small amount of whole fruit or unsweetened yogurt | | Dinner | Fish, tofu, lean meat with vegetables, moderate amount of rice, small amount of broth |

This doesn't mean you have to follow this diet exactly. The key is to include **vegetables, protein, and an appropriate amount of carbohydrates** at each meal.

Misunderstandings to avoid

“You can eat a lot of mixed grain rice.”

Multigrain rice also contains carbohydrates, so large amounts can increase blood sugar levels and calories. Along with switching from white rice to mixed grains, you should also look at the total amount of rice you eat.

“It’s okay to use honey or syrup instead of sugar.”

Honey and syrup are also mostly sugars. Just because it has a different name doesn't mean its effect on blood sugar disappears.

“You just need to eat healthy foods that are said to be good for diabetes.”

Health foods or supplements cannot replace a balanced diet. Consult your healthcare provider first, especially if you are taking medications or products that may affect blood sugar levels.

“As long as you lose weight, you don’t have to worry about your eating habits.”

Weight is an important indicator, but the quality of your diet, muscle mass, activity level, and sleep are also important. Losing weight in a short period of time by starving yourself excessively is difficult to maintain for a long time and can put a strain on your health.

When a blood sugar test is required

If you have any of the following, consider regular blood sugar testing even if you have no symptoms:

If a close family member, such as a parent or sibling, has diabetes
If you are overweight or have abdominal obesity
If you have high blood pressure, high cholesterol, or fatty liver
If you have a history of gestational diabetes
If thirst, frequent urination, and unexplained weight loss persist

If your fasting blood sugar or A1C is elevated, talk with a healthcare professional about what the results mean and which goals are appropriate for you rather than making drastic dietary changes on your own.

Key Summary

In a diabetes prevention diet, a sustainable balance is more important than completely banning certain foods.
Control the amount of rice, bread, and noodles and eat vegetables and protein together.
Reduce sugary drinks and fruit juices and choose water and unsweetened drinks
Include vegetables, beans, and whole grains rich in dietary fiber at every meal.
Reduce irregular meals, late-night snacking, and binge eating
Check your blood sugar regularly if you have a family history, abdominal obesity, or high blood pressure.

Checklist

[ ] Are you drinking sugary drinks or sweetened coffee every day?
[ ] Do you eat vegetables and protein side dishes with every meal?
[ ] Do you have a habit of eating a lot of rice, bread, and noodles at once?
[ ] Do you often overeat or eat late at night?
[ ] If you have a family history or risk factors, have you recently checked your blood sugar?

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This article is for general health information purposes only and is not a substitute for medical diagnosis or prescription.