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Journalism of Courage
Having been just diagnosed with diabetes, one of my patients felt very overwhelmed. “Everyone is telling me to cut down my carbs, especially rice, but I’ve been eating rice my whole life. I am so used to it. If I suddenly reduce it, I fear I will be hungry all the time and eat more. How do I manage my diet?,” she asked me. This is a common question of transition that newly-diagnosed patients ask and I completely understand their worry. So how do we get around it?
For many people, rice is not just food — it’s part of their daily habit and comfort. The good news is, you don’t have to stop eating rice overnight. In fact, making drastic changes suddenly can be hard to maintain. Instead, focus on gradually reducing your carb intake so your body and mind adjust comfortably.
How do you start limiting rice?
Let’s begin by slightly reducing your portion size. For example, if you normally eat three ladles of rice, try reducing it to two-and-a-half. Replace that extra portion with more vegetables or a small serving of protein like dal, curd, fish, chicken or eggs. These foods will keep you feeling full for longer and prevent sudden spikes in blood sugar.
I usually have rice for both lunch and dinner. Is that a problem?
It’s not necessary to give it up completely at the beginning but you can make small changes. You can have rice in one main meal and replace it with whole wheat chapati, millets or brown rice for the other meal. Millets and whole grains digest more slowly, which helps control your blood sugar.
I’m worried about feeling hungry between meals
That’s a common concern. The trick is to keep healthy snacks handy. A handful of unsalted nuts, roasted chana, vegetable salads or a small bowl of sprouted moong salad can help. These snacks are rich in fibre and protein, so they’ll keep you satisfied without raising your blood sugar too much.
But I really like the taste of white rice. Will I get used to alternatives?
Absolutely. Many people are surprised that after a few weeks, they actually start enjoying the variety. You could try mixing half white rice and half brown rice at first. Over time, increase the brown rice and reduce the white rice. This slow transition makes it easier for your taste buds to adapt.
How long will it take for me to get used to eating less rice?
Usually, your body starts adjusting within four weeks, and you won’t miss the larger portions. We can even plan a step-by-step weekly goal so you don’t feel deprived.
Remember, it’s not about giving up your favourite foods but about finding the right balance. You’re making a lifestyle change that you can sustain for years, not just a quick fix. With gradual changes, you’ll see your blood sugar improve, feel more energetic and still enjoy your meals.
(Dr Mohan is Chairman, Dr Mohan’s Diabetes Specialities Centre, Chennai)
