Elevated blood sugar levels in people with type 2 diabetes can be controlled by adjusting diet, including avoiding high-glucose foods such as white rice. However, since rice is a staple food for many people, it is important to find alternatives that fulfill carbohydrate needs without raising blood sugar levels.

Here are four healthy foods that can be substituted for white rice:

1. Buckwheat
   Buckwheat, which is often processed into buckwheat flour, is a good substitute for rice. Its soluble fiber content helps keep blood glucose levels stable. In 113 grams of buckwheat flour, there are 3 grams of fiber, 1.33 milligrams of iron, and 22 grams of carbohydrates. This makes it a healthier option than white flour.
   
   
2. Oats
   Haver, or oats, is a high-fiber cereal that is effective in helping control blood sugar. In one ounce of oats (about 28 grams), there are 14 grams of carbohydrates and 2.5 grams of fiber, which play an important role in keeping blood sugar levels stable.
   
   
3. Quinoa
   Quinoa is a whole grain that is rich in protein and high in fiber. In one cup (102 grams) of quinoa, there are 39 grams of carbohydrates, 5 grams of fiber, and 8 grams of protein. Its high fiber content helps people with type 2 diabetes feel full longer, so they can control their daily food intake.
   
   
4. Barley
   Barley is a type of wheat that is rich in fiber. Each 112-gram serving contains 44 grams of carbohydrates and 6 grams of fiber, making it a good choice for maintaining good health.
   

By considering these alternatives, people with type 2 diabetes can still meet their carbohydrate needs while controlling their blood sugar levels. Healthy food choices are essential to support a better lifestyle.

Source: kompas.com