If you are concerned about blood sugar, you may not need to completely give up carbohydrates. However, the type, amount, and preparation of carbohydrate-rich foods can make a difference in how your blood sugar changes after eating.
Some foods may look light, plain, or harmless but can contain a significant amount of easily digested carbohydrates. This can be especially important when the food is highly processed, made mostly from refined grains, or eaten in large portions.
Three foods worth paying closer attention to are rice cakes, rice porridge, and starchy foods such as potatoes and sweet potatoes.
This does not mean you can never eat them. Instead, the goal is to understand their carbohydrate content, watch portions, and pair them with protein, fiber, and non-starchy vegetables when possible.
Why Carbohydrate Type and Portion Matter
Carbohydrates are an important source of energy, but they also raise blood glucose after eating.
How quickly blood sugar rises can depend on the type of carbohydrate, how much you eat, how the food is prepared, and what you eat with it. Foods containing protein, fat, or fiber can slow how quickly carbohydrates are digested and absorbed.
That is why looking only at whether a food is labeled as “healthy” or “homemade” may not tell you how it will fit into a blood-sugar-friendly meal.
Portion size matters too. A food can be part of a balanced diet while still providing a large amount of carbohydrate when eaten in a big portion. For more ideas on building a balanced meal, see 3 Foods That May Help Reduce Blood Sugar Spikes.
1. Rice Cakes
Rice cakes are a familiar food in many Korean households. They can be steamed, pounded, or made from different types of rice, and they are often eaten as a snack or part of a meal.
The concern for blood sugar is not that rice cakes are automatically unhealthy. Rather, many rice cakes are primarily made from rice or glutinous rice, so they can provide a concentrated source of carbohydrates.
Because rice cakes are soft and easy to eat, it can also be easy to eat several pieces before realizing how much you have consumed.
Why Portion Size Matters
A small piece of rice cake may not look like a large amount of food. However, several pieces can add up quickly.
This becomes more important when rice cakes are eaten in addition to a regular meal.
For example, eating rice cakes as a snack and then having a carbohydrate-heavy meal later can increase your total carbohydrate intake for the day.
If you enjoy rice cakes, you do not necessarily need to remove them from your diet. Instead, consider eating a smaller portion and pairing them with foods that provide protein or fiber.
For example, a small amount of rice cake alongside eggs, tofu, plain Greek yogurt, or vegetables may be more satisfying than eating several pieces by themselves.
Watch the Toppings and Fillings
Some rice cakes contain added sugar, syrup, sweetened bean paste, or other sweet ingredients.
These additions can increase the total amount of sugar and calories in the food.
If blood sugar is a concern, check the ingredients and nutrition information when available, especially for packaged rice cakes.
The goal is not to label rice cakes as “bad.” It is to recognize that they can be a concentrated carbohydrate food and plan the portion accordingly.
If you enjoy a rice cake snack, keeping the portion moderate and pairing it with a source of protein or healthy fat can make the snack more balanced. For more ideas, see 3 Lower-Sugar Snacks.
2. Rice Porridge
Rice porridge can feel like one of the lightest and easiest foods to eat.
Because it contains plenty of water, a bowl of porridge may look much larger than the amount of rice used to make it.
However, adding water does not remove the carbohydrate from the rice.
White-rice porridge can provide a substantial amount of carbohydrate, depending on how much rice is used and how large the serving is.
Why Rice Porridge Can Be Easy to Overeat
Porridge is soft and requires less chewing than many solid foods.
It can also be easy to eat quickly, especially when you are hungry.
This does not mean that rice porridge automatically causes a dangerous blood sugar rise. Individual responses vary, and the amount of rice in the bowl matters.
However, if you are watching your blood sugar, it is useful to pay attention to both the amount of rice used and the portion you eat.
How to Make Porridge More Balanced
Instead of having a large bowl of plain rice porridge by itself, consider adding protein and vegetables.
For example:
- Egg
- Tofu
- Chicken
- Fish
- Mushrooms
- Leafy vegetables
- Other non-starchy vegetables
Adding protein and fiber can make the meal more balanced and may help slow the rise in blood sugar compared with eating a carbohydrate-heavy meal by itself.
You can also reduce the amount of rice and increase vegetables or protein if that fits your eating pattern.
3. Large Portions of Starchy Foods
Potatoes and sweet potatoes are nutritious foods, but they are also sources of carbohydrates.
This is important because potatoes and sweet potatoes are sometimes treated like non-starchy vegetables simply because they are vegetables.
The CDC classifies potatoes and sweet potatoes among carbohydrate-containing foods and recommends considering portion size when planning meals.
Potatoes and Sweet Potatoes Are Not Foods You Have to Avoid
There is no need to automatically remove potatoes or sweet potatoes from a healthy diet simply because they contain carbohydrates.
Instead, think about how much you are eating and what else is on your plate.
For example, eating a moderate serving of sweet potato with eggs and vegetables is different from eating a large sweet potato on top of a meal that already contains a large serving of rice.
The total amount of carbohydrate in the meal matters.
The Way You Prepare Them Matters Too
Preparation can change how easy a food is to eat and how much you consume.
Mashed potatoes, very soft cooked foods, fries, and sweetened preparations may be particularly easy to overeat.
Adding butter, cream, sugar, syrup, or other calorie-dense ingredients can also substantially change the nutritional profile of a dish.
For a simpler option, try:
- A moderate serving of boiled or baked potato
- A moderate serving of plain sweet potato
- Pairing potatoes with protein
- Adding plenty of non-starchy vegetables
- Avoiding sugary toppings or sauces
The goal is balance rather than completely avoiding starchy vegetables.
A Simple Way to Build a More Balanced Plate
You do not have to count every gram of carbohydrate to make better choices.
One practical approach is the plate method.
The CDC recommends filling about half of a 9-inch plate with non-starchy vegetables, one quarter with lean protein, and one quarter with carbohydrate foods.
For example, your meal could look like this:
½ plate:
Broccoli, spinach, salad, green beans, or other non-starchy vegetables
¼ plate:
Chicken, fish, eggs, tofu, beans, or another protein source
¼ plate:
Rice, potato, sweet potato, or another carbohydrate food
This approach can help you enjoy carbohydrate foods without making them the largest part of the meal.
My Personal Experience With These Foods
These three types of foods are actually foods I have enjoyed since I was a child. Rice cakes have always been one of my favorites because they are chewy, come in so many varieties, and make an easy snack. Whenever I went to the market, I would often pick some up because they were hard to resist.
Rice porridge also has a special place in my memories. When I was sick or had a cold as a child, my mother would make rice porridge for me. Even now, when my stomach feels uncomfortable or I want something soft and easy to eat, I sometimes make my own porridge with ingredients such as rice, pumpkin, or abalone.
My relationship with these foods has changed a little as I have become more conscious of blood sugar and overall nutrition. I still enjoy them, but I no longer think of them as foods I can eat without considering the amount. Rice cakes and rice porridge can be relatively high in carbohydrates depending on the ingredients and portion size, while potatoes and sweet potatoes also contribute carbohydrates to a meal.
I do not eat these foods in large amounts, but I pay more attention to portion size, calories, and added sugar than I used to. When I eat a carbohydrate-rich food, I also try to think about what else is on my plate rather than looking at the food by itself.
For me, this does not mean giving up foods that I have loved for years. It means learning how to enjoy them in a way that fits better into my overall eating habits. I think that approach is much more realistic than completely eliminating foods that I enjoy.
What About Rice Cakes as a Snack?
If you enjoy rice cakes, you do not necessarily have to stop eating them.
Instead, consider these simple ideas:
Choose a smaller portion.
Eating one or two pieces may be very different from eating several pieces without noticing.
Add protein.
Eggs, tofu, unsweetened Greek yogurt, or a small serving of nuts can make a snack more balanced.
Add vegetables when possible.
Vegetables provide fiber and can add volume without relying entirely on refined or starchy carbohydrates.
Be careful with sweet toppings.
Sugar, syrup, honey, and sweetened fillings can add extra carbohydrates.
Avoid stacking carbohydrates.
If you have a carbohydrate-rich snack, consider whether your next meal also contains a large portion of rice, noodles, bread, or potatoes.
Foods You Do Not Need to Fear
It is easy to become overly focused on avoiding carbohydrates when you are worried about blood sugar.
But carbohydrates are not automatically unhealthy.
The CDC notes that carbohydrates can be part of a healthy eating pattern. The focus should be on choosing nutritious carbohydrate sources, watching portions, and balancing carbohydrates with other foods.
Whole grains, beans, fruit, and starchy vegetables can all provide important nutrients.
Even potatoes and sweet potatoes can fit into a balanced meal.
The bigger issue is often how much you eat, how often you eat it, and what the rest of the meal looks like.
For more practical food ideas, see 4 Foods for Better Blood Sugar Control.
Frequently Asked Questions
Should I stop eating rice cakes if I have high blood sugar?
Not necessarily. Rice cakes can be included in a balanced diet, but portion size matters because they are generally carbohydrate-rich foods. Consider eating a smaller portion and pairing them with protein and vegetables.
Is rice porridge good for people concerned about blood sugar?
Rice porridge can be part of a balanced meal, but the amount of rice matters. A large bowl of white-rice porridge may provide a substantial amount of carbohydrates. Adding protein and vegetables can make the meal more balanced.
Are potatoes bad for blood sugar?
Potatoes are carbohydrate-containing foods, but that does not mean you have to avoid them. Portion size and the rest of the meal are important. Pairing a moderate serving with protein and non-starchy vegetables can be a practical approach.
Are sweet potatoes better than potatoes for blood sugar?
There is no single answer that applies to everyone. Both potatoes and sweet potatoes contain carbohydrates, and your blood sugar response can depend on the portion, preparation, and what you eat with them.
Can I eat carbohydrates if I am worried about diabetes?
Yes. Carbohydrates can be part of a healthy eating pattern. The type and amount of carbohydrate, as well as the overall meal, are important considerations.
What should I eat with carbohydrates?
Protein, healthy fats, and fiber-rich foods can help make a meal more balanced. The CDC notes that eating carbohydrates with foods containing protein, fat, or fiber can slow how quickly blood sugar rises.
The Bottom Line
If you are concerned about blood sugar, you do not necessarily need to completely eliminate carbohydrates.
Instead, pay attention to portion size, carbohydrate type, preparation, and what you eat with it.
Rice cakes, rice porridge, potatoes, and sweet potatoes can all fit into a balanced eating pattern. The key is avoiding the habit of eating large portions of carbohydrate-rich foods while assuming that a food is automatically harmless because it is homemade, soft, or considered a traditional health food.
A simple approach is to keep carbohydrate portions reasonable, add protein and non-starchy vegetables, and choose less processed foods when possible.
Small, consistent changes are often easier to maintain than strict food rules.
Sources
- Centers for Disease Control and Prevention (CDC), Diabetes Meal Planning
- Centers for Disease Control and Prevention (CDC), Choosing Healthy Carbs
- Centers for Disease Control and Prevention (CDC), Carb Choices
- Centers for Disease Control and Prevention (CDC), Carb Counting
- National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), Healthy Living with Diabetes
Health Disclaimer
This article is for general educational purposes only and is not intended to diagnose, treat, or prevent diabetes or any other medical condition. If you have diabetes, prediabetes, take glucose-lowering medication, or have concerns about your blood sugar, talk with your doctor or a registered dietitian about a meal plan that fits your individual needs.
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