Want steadier blood sugar when eating out? Nutritionist says do more than cut rice

For people who rely on takeaway meals, managing blood sugar may require more than simply leaving some rice uneaten. Nutritionist Tsai Cheng-liang recommends four soy-based options: unsweetened soy milk, tofu, cooked soybeans and soy flour.

The advice targets a familiar pattern of refined carbohydrates throughout the day. Breakfast might include toast, an egg pancake, noodles or radish cake. Lunch may bring a large serving of white rice, dry noodles or fried rice. Cake, bread and biscuits can appear during the afternoon, followed by dumplings or pizza at night.

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Soybeans are a good secret weapon for people whose blood sugar tends to spike after meals.

Tsai suggests adding a 240 to 300 milliliter bottle of unsweetened soy milk to a breakfast of a rice ball, sweet potato or sandwich. If breakfast includes cake, he recommends reducing the cake portion and choosing unsweetened soy milk instead of a sugary milk tea. At a buffet or lunchbox meal, people can reduce a large serving of white rice, add vegetables and include about 80 to 100 grams of tofu, roughly half the size of a palm.

People cooking at home can add one or two tablespoons of cooked soybeans, about 15 grams per tablespoon, to rice. Soy flour can be sprinkled over oatmeal or unsweetened yogurt, or added to soups and other dishes. Tsai says people who experience bloating should start with smaller portions, such as 150 to 200 milliliters of soy milk. He also says people with high uric acid or gout do not necessarily need to eliminate soy, tofu or unsweetened soy milk, but should pay attention to alcohol, fructose-sweetened drinks, organ meats, some meats and seafood.

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The four soy treasures are cooked soybeans, unsweetened soy milk, tofu and soy flour.