9 Ways to Improve the Glycemic Index of Rice | Diabetes Prevention
Channel: Modest Nutrition
Date: 2020-11-06

I am a registered dietitian (dietician) who helps South Asians in Canada and North America manage their pre-diabetes, diabetes, gestational diabetes, insulin resistance and Polycystic Ovarian Syndrome (PCOS) with foods. 

0:00 What is Glycemic Index 
1:08 Why Eat Low Glycemic Foods 
1:46 #1 - Choose healthier Types of Rice 
2:26 Ranking of Rice from Good to Best 
2:30 #2 - Add Vinegar to Rice 
2:54 #3 - Eat Yogurt with Rice Meals 
3:10 #4 - Squeeze lemon on gravies or use tomato-based gravies 
3:26 #5 - Do Not Over Cook Rice - keep it a little firm 
4:08 How to Steam Rice 
4:23 #6 - Do Not Eat Hot Starchy foods 
5:04 #7 - Eat Day (or more) Old Cooked Rice 
5:32 Weekly Meal Planning Tip 1 
5:55 #8 - Add Oil/Fat to Rice 
6:35 Why Stir-Frying Rice is best 
7:05 Weekly Meal Planning Tip 2 
7:19 #9 - Sprout Rice before Cooking

Links mentioned in this video:
What are Whole Grains?
https://youtu.be/s8IxpkOnuuk

Brown bread vs. White Bread
https://youtu.be/W6ohuJ_3cKY

What Causes Insulin Resistance
https://www.youtube.com/watch?v=N_tbxv5icVE&list=PLDkDR8o7uEgAATO68ua3YTpSqgQ97LpaM

HEALTHY Fats to Reduce Diabetes
https://www.youtube.com/watch?v=IKQSMiQjtww&list=PLDkDR8o7uEgAATO68ua3YTpSqgQ97LpaM&index=2

Useful Links and resources:
Create Your Own Meal Plan eCourse:
https://modestnutrition.teachable.com/courses/create-your-own-meal-plan

Meal Plans:
https://www.modestnutrition.com/product-category/services/meal-plan/

Weight Loss Meal Plan (Women):
https://www.modestnutrition.com/product/weight-loss-meal-plan/

PCOS 1-Week Meal Plan: 
https://www.modestnutrition.com/product/pcos-meal-plan/

PCOS Meal Plan with Grocery List + Tips: 
https://www.modestnutrition.com/product/pcos-meal-plan-grocery-list/

South Asian Meal Plan: 
https://www.modestnutrition.com/product/south-asian-meal-plan/

Heart Healthy South Asian Meal Plan: 
https://www.modestnutrition.com/product/heart-healthy-south-asian-meal-plan/

South Indian Meal Plan with Additional Tips: 
https://www.modestnutrition.com/product/south-indian-1-week-meal-plan-with-additional-tips/

Useful Resources:
Helpful Tools for Getting Started
https://www.modestnutrition.com/product-category/tools/

Weighing Scale that Measures Visceral Fat:
https://www.modestnutrition.com/product/weighing-scale/

Body Fat Composition Monitor:
https://www.modestnutrition.com/product/body-fat-composition-monitor/

Portioned Plates (10.25 inch):
https://www.modestnutrition.com/product/portioned-plates-10-25-inch/

Portioned Plates (8.5 inch):
https://www.modestnutrition.com/product/portioned-plates-8-5-inch/

Measuring Cup Scoops:
https://www.modestnutrition.com/product/measuring-cup-scoops/

Exercise Ball - I recommend to sit on while watching TV rather than on sofa
https://www.modestnutrition.com/product/exercise-ball/

Fitness Wristband - Like a FitBit or Smart Watch
https://www.modestnutrition.com/product/fitness-wristband/

Useful Videos:
Playlist:
Diabetes Prevention Series
https://www.youtube.com/playlist?list=PLDkDR8o7uEgAATO68ua3YTpSqgQ97LpaM

Videos:
1.
Diabetes Prevention Meal Planning of South Asians in North America Series
https://www.youtube.com/watch?v=N_tbxv5icVE&list=PLDkDR8o7uEgAATO68ua3YTpSqgQ97LpaM

2.
Reverse Diabetes and Belly Fat with HEALTHY Fats
https://www.youtube.com/watch?v=IKQSMiQjtww&list=PLDkDR8o7uEgAATO68ua3YTpSqgQ97LpaM&index=2

3.
When to Eat and Why - the ideal eating schedule to reduce risk of diabetes
https://youtu.be/9fUuvHyVhKA

4.
Choosing Carbs to Improve Blood Sugar Response & Insulin Sensitivity 
https://youtu.be/s8IxpkOnuuk

Photo & Video Credits:
pexel.com
pixaby.com
freedigitalphotos.net