Add legumes (black beans, chickpeas, and green peas) directly during the cooking process of white rice to make it more satiating and to avoid sudden energy fluctuations.

noli's read

The idea of enriching white rice with legumes is an excellent strategy, and the creator’s claims are entirely supported by science. A 2017 randomized crossover study published in the journal Nutrients demonstrated that pairing black beans or chickpeas with white rice significantly reduces the post-meal blood sugar spike compared to rice consumed alone. Furthermore, a 2012 randomized clinical trial published in the Nutrition Journal confirms that this synergy also functions to stabilize energy levels after a meal. Regarding satiety, the combined intake of fiber and plant-based protein from legumes naturally slows the rate of digestion. This simple mechanism helps prolong the feeling of fullness while maintaining the pleasure of consuming white rice.

the sources

1. 1Reynolds A et al. 2019
2. 2Jovanovski E et al. 2019
3. 3Morton RW, Murphy KT, McKellar SR, et al. 2018
4. 4Leidy HJ, Clifton PM, Astrup A, et al. 2015