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Rice for Diabetes – Busting the Myths

Rice occupies a central place within the each day meals of billions of individuals world wide. It is a staple of many communities’ diets. From curried rice to fried rice dishes, from sushi to risotto and sweet rice treats, this must-have product reflects global diversity and innate cultural essence.

Rice is a significant challenge for individuals with diabetes since it is a carbohydrate. Simple carbohydrates are foods that cause a rapid increase in glucose levels.

In addition, it may cause unpredictable fluctuations in glucose levels. If you’ve got diabetes, you might be wondering find out how to regulate your glucose levels within the face of this essential nutrient.

The unpleasant truth, but the only technique to keep your glucose levels regular with regard to rice is to avoid eating it as much as possible.

This advice applies to most high-carb foods, resembling white bread, pasta, and cakes, for diabetics. However, there’s at all times a silver lining and it may be eaten carefully.

Therefore, in this text we’ll take a look at what varieties of rice are suitable. Also find out how to select and cook rice for diabetes.

Rice and diabetes – can diabetics eat rice?

When an individual with diabetes eats carbohydrates, they’re broken down into glucose, which causes blood sugar levels to rise. Therefore, it’s crucial to grasp how diabetic bodies reply to rice consumption.

Carb counting and food glycemic index assist in diabetes management. Rice, for instance, is high in carbohydrates and could have a high GI.

If an individual has diabetes, they’ll skip it at dinner. In addition, they have to refrain from eating rice in large quantities or too often.

According studies, eating quite a lot of white rice increases the chance of diabetes by 11%. As a result, individuals with diabetes should listen to other varieties of rice for higher diabetes management.

Diabetic-friendly rice varieties

The style of rice matters when determining what to eat. It is best to eat nutrient-rich rice. You should continually check the GI rating of the chosen rice, because it significantly affects blood sugar levels.

Short grain white rice has a high GI (70 or higher). Therefore, avoid it as much as possible. In addition, it has the bottom dietary value amongst other varieties of rice.

Instead, it is best to control your rice intake and select your options correctly. In addition, you may balance your selection with low GI foods resembling protein and non-starchy vegetables.

Here are some diabetic-friendly rice options to think about:

Brown rice

Brown rice is a whole food because of the high value of sprouts and bran. White rice, however, lacks the nutrient-rich germ and incorporates a starchy endosperm. As a result, brown rice has a medium GI, making it more helpful for individuals with diabetes than white rice.

Read more: Brown rice – is it good for our health?

Brown rice incorporates quite a lot of fiber, vitamins and minerals. Studies found that it dramatically lowered blood sugar levels after a meal in chubby individuals with type 2 diabetes.

It is because of the high fiber content. In addition, delayed absorption has a positive effect on the health of the digestive system and provides a sense of satiety. Therefore, it may help reduce hunger pangs and trigger weight reduction.

According to at least one testits higher magnesium content may reduce the incidence of type 2 diabetes.

Red rice

Most of the health advantages of red rice, also often called Navara rice, come from anthocyanins. It is a flavonoid and a strong antioxidant that provides rice its distinctive red color.

One test shows that flavonoids might help reduce inflammation and control free radical levels. As a result, it may reduce the chance of chronic diseases resembling type 2 diabetes. In addition, it has a low GI value, making it helpful in reducing blood sugar spikes.

The high fiber content of red rice helps in weight management. It creates a sense of satiety that fights appetite and prevents mindless snacking. In addition, fiber is healthy for the digestive tract and helps reduce the absorption of sugar within the blood.

Black Rice

Black rice varieties have a wealthy black color that usually turns purple when cooked, resembling Indonesian black rice and Thai jasmine black rice. It owes its color to anthocyanins, similar to red rice. According to at least one testmeals containing anthocyanins help lower blood sugar levels in individuals with type 2 diabetes.

Read more: Black rice – dietary values ​​and health advantages

It is high in protein and has the best protein concentration of any style of rice. The low GI and high fiber content (thrice that of white rice) make it a superb selection for individuals with diabetes.

Plus, it is a naturally gluten-free whole grain. As a result, it’s a protected and healthy selection for everybody, even when you wish to limit your gluten intake.

Wild rice

Wild rice is technically an aquatic grass seed. However, it is usually utilized in cooking in the identical way as other varieties of rice. Wild rice is a splendidly balanced food regimen with loads of protein and fiber. In addition, it is comparatively low in calories.

Read more: Wild rice – a food with many health advantages

Manganese is one among the micronutrients that’s abundant in wild rice. Manganese is an antioxidant that helps maintain healthy mitochondria in cells and helps support a healthy metabolism.

In addition, it incorporates quite a lot of alpha-lipoic acid (ALA). Some test suggests that ALA is helpful for patients with type 2 diabetes. It may improve the body’s ability to supply insulin and alleviate the symptoms of diabetic nerve damage.

Note HealthifyMe

Other alternative cereals to think about

Experiment with several varieties of grains somewhat than counting on rice as your lunchtime staple. They can allow you to control diabetes and follow a balanced food regimen. Most of them even have added dietary value. They can keep you pleased for longer than more refined starches.

The glycemic index of those grains is low:

  • Oat flakes rolled and cut into steel
  • Barley
  • bulgur
  • Quinoa
  • Millet
  • Buckwheat

Tips to think about eating rice without raising your blood sugar

Change the best way you cook

Instead of a pressure cooker, cook the rice in a pot with extra water. After the rice is cooked, drain the surplus water to remove among the starch.

Control portion sizes and frequency

Reduce the quantity and frequency of eating rice at each meal.

For example, you may step by step reduce the frequency from twice a day to once a day to several times every week. Slow modifications are easy to implement and help form long-term habits.

Maintain a healthy food regimen

After reducing the quantity of rice in your meal, complement it with protein sources and fiber-rich vegetables.

For example, use less rice, more lentils and millet to make your khichdi and pulao recipes healthier.


When it involves staying healthy and maintaining sugar levels for individuals with diabetes, nutrition is crucial. It’s all about balance and you’ve got to watch out.

You can determine the effect of rice in your blood sugar based on the style of rice you eat, how much you eat, and what you pair it with. So proceed with caution and revel in your rice meals!

You need to watch your blood glucose to higher manage your diabetes, which is straightforward with the HealthifyMe biosensor system with continuous glucose monitor.

It gives you the knowledge to independently track and manage your diabetes, whether you manage it with each day insulin injections, oral medications, or food regimen and exercise.

CGM monitors blood sugar across the clock with a small sensor attached to the arm. It can sync along with your smartphone, laptop or PC, depending in your preference.

Qualified trainers will select the very best food regimen to your health. Remember that more stable glucose levels will make you are feeling higher and improve your overall health in the long term.

Frequently Asked Questions (FAQ)

Q. Can rice increase blood sugar?

A. The easy answer is yes. However, individuals with blood sugar complications, resembling diabetes, can eat rice as a part of a healthy food regimen carefully and with caution. Spread your rice and other carbohydrate intake throughout the day. Choose low carb, low GI rice as it’s going to not cause your blood glucose levels to spike.

Q. Which rice will reduce the sugar content?

A. Whole Grain Basmati Rice has the bottom GI of every kind of rice. This signifies that once digested, the rice step by step releases its energy. As a result, it also helps keep blood glucose levels stable. Therefore, it’s a key aspect of diabetes care.

Q. Which rice is best for diabetics?

A. People with diabetes should eat rice with a low glycemic index. Rice with less starch has a lower glycemic index and is subsequently the very best option. With this in mind, basmati, brown and wild rice are all very low on the glycemic index and thus are good options for diabetics.

Q. How much rice can an individual with type 2 diabetes eat?

A. Diabetics can include rice in a balanced food regimen. However, they have to devour rice carefully. You must know that one cup of rice incorporates 45 grams of carbohydrates. Therefore, they should spread their rice intake evenly throughout the day. Choose a low-carb, low-GI rice variety.

Q. Is Basmati rice suitable for diabetics?

A. Basmati rice is a low to medium glycemic index food with a glycemic index of fifty to 58. Therefore, small amounts of basmati rice could be a part of a healthy food regimen if you’ve got diabetes.

Support Resources

1. Van Dam RM. A worldwide perspective on white rice consumption and kind 2 diabetes risk. Diabetes care. Nov 2020;43(11):2625-2627. doi: 10.2337/dci20-0042. PMID: 33082242.


2. Panlasigui LN, Thompson LU. Blood glucose-lowering effects of brown rice in healthy and diabetic subjects. Int J Food Sci Nutr. 2006 May-June;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 K, Shirota T, Kitazono T, Kiyohara Y. Magnesium intake reduces type 2 diabetes risk by improving insulin resistance and inflammation: a study Hisayama. Diabetes Med. Dec 2013;30(12):1487-94. doi: 10.1111/dme.12250. Epub 2013 June 29. PMID: 23758216.


4. Xu H, Luo J, Huang J, Wen Q. Flavonoid intake and risk of type 2 diabetes: a meta-analysis of prospective cohort studies. Medicine (Baltimore). 2018 May;97(19):e0686. doi: 10.1097/MD.0000000000010686. PMID: 29742713; PMCID: PMC5959406.


5. Ghosh D, Konishi T. Anthocyanins and anthocyanin-rich extracts: role in diabetes and eye function. 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 within the treatment of diabetes: a scientific review and meta-analysis. Iran J Pharm Res. Fall 2019;18(4):2144-2156. doi: 10.22037/ijpr.2019.1100842. PMID: 32184879; PMCID: PMC7059057.


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