15 July 2025

Rice and sesame: the gluten-free combo that helps moderate blood sugar response

Rice is a kitchen staple, but its impact on blood sugar and its calorie count both depend heavily on how it's prepared. Discover the best varieties, the benefits of pairing it with sesame, and a science-backed method for lowering its glycemic index and calorie content.

Which rice should you choose for better health?

Not all rice is created equal! Here are the varieties worth prioritizing:

Brown rice: rich in fiber, vitamins, and minerals, it slows down carb absorption and supports digestion.
Basmati rice: with a low glycemic index, it helps keep blood sugar levels stable.
Black rice (also called "forbidden rice"): an excellent source of antioxidants, and higher in fiber and protein than white rice.
Red rice: known for its cardiovascular benefits, it's packed with antioxidants and fiber.

If white rice is your go-to, keep reading below for a cooking technique that can help lower its glycemic impact.

Why pair sesame with rice?

Sesame is often added to rice dishes, especially across Asia, thanks to its many benefits:

Rich in fiber: helps regulate transit and supports digestion.
A source of healthy fats: contributes to cardiovascular health.
Rich in magnesium: essential for proper muscle function.
Contains lignans and antioxidants: with anti-inflammatory effects that also support healthy blood sugar levels.

Whether it's sesame oil or sesame seeds, adding it to rice boosts its nutritional profile while lending a subtle, nutty flavor.

How to lower the calories and glycemic index of rice?

Researchers in Sri Lanka developed a scientifically proven method that can cut the calories absorbed from rice roughly in half.

The method: cooking and cooling the rice

Add a teaspoon of coconut oil to the boiling water before adding the rice.
Cook as usual, then drain.
Place the cooked rice in the fridge for at least 12 hours.
Reheat and enjoy!

Why does this technique work?

Coconut oil changes the structure of the starch, preventing carbs from being absorbed too quickly.
Chilling converts digestible starch into resistant starch, reducing its impact on blood sugar.
This method helps avoid blood sugar spikes and supports better weight management.

In summary

To get the most out of rice while reducing its glycemic and calorie impact, adopt these habits:

✅ Choose nutrient-dense rice varieties like brown, black, or basmati rice.

✅ Pair rice with sesame for its fiber, healthy fats, and digestive benefits.

✅ Use the coconut oil and chilling technique to lower its glycemic index.

By following these tips, you can enjoy rice without compromising your digestive and metabolic health!

Support, advice, and recipes for a healthy and fulfilling gluten-free diet.