Rice for Diabetes – Busting the Myths

Rice will get the central place in every day meals amongst billions of individuals worldwide. It is a staple food regimen for many communities. From rice with curries to stir-fry with rice, sushi to risotto to candy rice treats, this important merchandise displays world variety and inherent cultural essence.

Rice poses a big problem for folks with diabetes as a result of it’s a carb. Simple carbohydrates are meals that trigger glucose ranges to spike rapidly.

In addition, it may possibly produce unpredictable fluctuations in glucose ranges. If you’ve diabetes, you could marvel methods to regulate your glucose when confronted with this dietary staple.

Unpleasant fact, however the most simple technique to hold your glucose ranges constant relating to rice is to keep away from consuming it as a lot as doable.

This piece of recommendation stands true for most excessive-carb gadgets, equivalent to white bread, pasta, and cake, for diabetics. However, there’s all the time a silver lining, and one can eat it moderately.  

So this text will have a look at what styles of rice are acceptable. Also, how to decide on and cook dinner rice for diabetes.

Rice and Diabetes – Can Diabetics Eat Rice?

When an individual with diabetes consumes carbs, they’re damaged down into glucose, inflicting the physique’s blood sugar to rise. So, it’s essential to know how diabetics’ our bodies react once they eat rice. 

Carbohydrate counting and the glycemic index of meals assist with diabetes administration. For instance, rice is considerable in carbohydrates and will have a excessive GI score. 

If an individual has diabetes, they’ll skip it throughout supper. In addition, they have to chorus from consuming rice in massive portions or too ceaselessly.

According to research, consuming a whole lot of white rice raises your threat of diabetes by 11%. As a outcome, folks with diabetes ought to look out for different sorts of rice for higher diabetes therapy.

Diabetes Friendly Rice Varieties

The kind of rice issues when figuring out what to eat. It is preferable to eat rice that’s excessive in vitamins. You ought to always look at the GI rating of the rice you select as a result of it considerably impacts your blood sugar stage.

Short-grain white rice has a excessive GI (70 or extra). Therefore, keep away from it as a lot as doable. In addition, it has the least dietary worth of different sorts of rice.

Instead, you need to hold your rice consumption below test and select correctly from the obtainable choices. Furthermore, you may steadiness your choice with low-GI gadgets equivalent to protein and non-starchy veggies.  

Here are some diabetic-pleasant rice choices to contemplate:

Brown Rice

Brown rice is a healthful meals due to its excessive germ and bran worth. On the different hand, white rice lacks nutrient-wealthy germ and consists of the starchy endosperm. As a outcome, brown rice has a medium GI making it extra beneficial for folks with diabetes than white rice. 

Read extra: Brown Rice – Is It Beneficial to Our Health?

Brown rice has a whole lot of fibre, nutritional vitamins, and minerals. Studies have discovered that it dramatically reduces submit-meal blood sugar ranges in individuals with extra weight and sort 2 diabetes.

It happens attributable to its excessive fibre content material. In addition, delayed absorption advantages digestive well being and generates a sense of fullness. Therefore, it may possibly assist cut back starvation pangs and induce weight discount.

According to at least one research, its larger magnesium content material can decrease the incidence of kind 2 diabetes.

Red Rice

The majority of the well being advantages of pink rice, also referred to as Navara Rice, are derived from anthocyanin. It is a flavonoid and potent antioxidant that produces the rice’s attribute pink color. 

One research reveals flavonoids will help cut back irritation and management free radical ranges. As a outcome, it could decrease your threat of persistent sicknesses equivalent to kind 2 diabetes. In addition, it has a low GI worth, making it useful in lowering blood sugar shoot-ups.  

Red rice’s excessive fibre content material aids with weight administration. It creates a sense of fullness, which combats urge for food and prevents senseless snacking. Also, fibre is wholesome for your digestive tract and helps to scale back blood sugar absorption.

Black Rice

Black rice variants have a wealthy black color that always turns purple when cooked, equivalent to Indonesian black rice and Thai jasmine black rice. It will get its color from anthocyanins, similar to pink rice. According to at least one research, anthocyanin-containing meals assist cut back blood sugar ranges in folks with kind 2 diabetes. 

Read extra: Black Rice – Nutrition Facts and Health Benefits

It is considerable in protein, having the most vital protein focus of any rice kind. Its low GI and excessive fibre content material (thrice that of white rice) make it a superb alternative for folks with diabetes.

In addition, it’s a naturally gluten-free complete grain. As a outcome, it’s a secure and healthful alternative for anybody, even if you happen to merely wish to cut back your gluten consumption.

Wild Rice

Wild rice is technically the seeds of aquatic grasses. However, it’s generally utilized in the kitchen in the similar manner as different rice varieties. Wild rice is a deliciously balanced food regimen with quantity of protein and fibre. Furthermore, it’s comparatively low in energy. 

Read extra: Wild Rice – A Superfood with Numerous Health Benefits

Manganese is one micronutrient that’s considerable in wild rice. Manganese is an antioxidant that helps to maintain the mitochondria in your cells wholesome and helps to keep up a wholesome metabolism.

In addition, it accommodates a whole lot of Alpha Lipoic Acid (ALA). Some research means that ALA is useful to sufferers with kind 2 diabetes. It might enhance the physique’s capability to fabricate insulin and alleviate diabetic nerve harm signs.

The HealthifyMe Note

If you’ve diabetes, it’s typically secure to eat rice moderately. But first, make sure you perceive the carbohydrate rely and GI rating of the rice you wish to eat. Selecting one rice selection over one other could be an easy method to enhancing your food regimen. Some rice sorts, equivalent to brown rice, pink rice, and others, have a decrease GI rating than others and are, subsequently, significantly good for diabetes therapy.

Other Grain Alternatives to Consider

Experiment with a number of sorts of grains as a substitute of counting on rice as a lunchtime staple. They can help you in managing your diabetes and adhering to a balanced food regimen. Most have extra dietary worth as effectively. These might fulfill you for a extra prolonged interval than extra refined starches.

 The glycemic index of those grains is low:

  • Rolled and metal-minimize oats
  • Barley
  • Bulgur
  • Quinoa
  • Millet
  • Buckwheat

Tips to Consider Eating Rice Without Increasing Your Blood Sugar

Change the Way You Cook It

Instead of a strain cooker, cook dinner the rice in a vessel with additional water. Once the rice has cooked, drain the extra water to take away some starch.

Control Portion Sizes and Frequency

Reduce the quantity and frequency with which you eat rice at every meal.

For instance, you may regularly cut back your frequency from twice every day to as soon as every day to some occasions per week. Slow modifications are easy to implement and support in forming lengthy-lasting habits.

Maintain a Healthy Diet

Once you’ve lowered the quantity of rice in your meal, make up for it with protein sources and fibre-wealthy greens.

For instance, use much less rice, extra lentils, and millet to make your khichdi and pulao recipes more healthy.


Regarding remaining wholesome and sustaining sugar ranges in folks with diabetes, diet is significant. It is all about steadiness, and it’s a must to watch out.

You can decide the affect of rice on blood sugar by the kind of rice you eat, how a lot you eat, and what you mix it with. So, proceed with warning and revel in your rice meals!

You should monitor your blood glucose for higher diabetes administration, which is easy with HealthifyMe’s Biosensor System with a Continuous Glucose Monitor.

It gives you with the information to trace and management your diabetes independently, whether or not you handle it with every day insulin injections, oral drugs, or by means of food regimen and train. 

The CGM screens your blood sugar ranges round the clock utilizing a tiny sensor hooked up to your arm. It can sync along with your smartphone, laptop computer, or PC, relying in your preferences.

The certified coaches will give you the greatest-personalised food regimen plan for your well being. Remember that having extra steady glucose ranges will make you are feeling higher and profit your total well being in the future.

Frequently Asked Question (FAQs)

Q. Can rice enhance blood sugar?

A. The straight reply is sure. However, folks with blood sugar problems like diabetes can eat rice as a part of a nutritious diet moderately and with warning. Spread out your rice and different carbohydrate consumption all through the day. Choose rice that’s low in carbs and has a low GI rating, as this is not going to increase their blood glucose.

Q. Which rice will cut back sugar?

A. Wholegrain Basmati rice has the lowest GI score of any rice type. It signifies that after rice will get digested, it regularly releases its vitality. As a outcome, this additionally helps to maintain blood glucose ranges steady. Therefore, this can be a essential side of diabetes care.

Q. Which rice is greatest for diabetics?

A. Diabetic people ought to eat rice with a low glycemic index. Rice with much less starch has a decrease glycemic index and is, subsequently, the best choice. Keeping this in thoughts,  Basmati, Brown, and Wild Rice have very low glycemic indexes and thus are good choices for diabetics. 

Q. How a lot rice can a Type 2 diabetic eat?

A. Diabetics might embody rice as a part of a balanced food regimen. They should, nonetheless, eat rice moderately. You should know that one cup of rice accommodates 45 grams of carbohydrates. Therefore, they have to distribute their rice consumption evenly all through the day. Choose a rice selection that’s low in carbs with a low GI worth.

Q. Is Basmati rice OK for diabetics?

A. Basmati rice is a low to medium glycemic index meals, with a glycemic index of fifty to 58. Therefore, small quantities of basmati rice may be a part of a nutritious diet in case you have diabetes.

The Supporting Resources

1. Van Dam RM. A Global Perspective on White Rice Consumption and Risk of Type 2 Diabetes. Diabetes Care. 2020 Nov;43(11):2625-2627. doi: 10.2337/dci20-0042. PMID: 33082242.


2. Panlasigui LN, Thompson LU. Blood glucose decreasing results of brown rice in regular and diabetic topics. Int J Food Sci Nutr. 2006 May-Jun;57(3-4):151-8. Doi: 10.1080/09637480500410879. PMID: 17127465.


3. Hata A, Doi Y, Ninomiya T, Mukai N, Hirakawa Y, Hata J, Ozawa M, Uchida Ok, Shirota T, Kitazono T, Kiyohara Y. Magnesium consumption decreases Type 2 diabetes threat by means of the enchancment of insulin resistance and irritation: the Hisayama Study. Diabet Med. 2013 Dec;30(12):1487-94. doi: 10.1111/dme.12250. Epub 2013 Jun 29. PMID: 23758216.


4. Xu H, Luo J, Huang J, Wen Q. Flavonoids consumption and threat of kind 2 diabetes mellitus: A meta-evaluation of potential cohort research. Medicine (Baltimore). 2018 May;97(19):e0686. doi: 10.1097/MD.0000000000010686. PMID: 29742713; PMCID: PMC5959406.


5. Ghosh D, Konishi T. Anthocyanins and anthocyanin-wealthy extracts: position in diabetes and eye operate. Asia Pac J Clin Nutr. 2007;16(2):200-8. PMID: 17468073.


6. Ebada MA, Fayed N, Fayed L, Alkanj S, Abdelkarim A, Farwati H, Hanafy A, Negida A, Ebada M, Noser Y. Efficacy of Alpha-lipoic Acid in The Management of Diabetes Mellitus: A Systematic Review and Meta-analysis. Iran J Pharm Res. 2019 Fall;18(4):2144-2156. doi: 10.22037/ijpr.2019.1100842. PMID: 32184879; PMCID: PMC7059057.


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