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Is Puffed Rice a Good Alternative For Diabetics?

Do you reside with diabetes? Do you are feeling limited in what you possibly can eat day-after-day? Unfortunately, that is an all-too-common problem for individuals with diabetes.

Diabetes is a chronic disease by which blood sugar levels are too high. Dealing with this disease in on a regular basis life could be difficult since it disrupts the blood sugar balance within the body. The most vital thing, nonetheless, is to seek out the very best food decisions on your diabetic weight loss program.

Most individuals with diabetes imagine that they suffer from serious and long-term illnesses. For most diabetics, one in every of the essential goals is to take care of a stable blood glucose level. Diet plays a serious role on this regard, so individuals with diabetes should concentrate to what they eat, especially when snacking. There are healthy, unhealthy and snacks in between, so it is important to decide on the appropriate option.

People at the moment are wondering if high carb snacks like puffed rice are viable for individuals with diabetes. Puffed rice is comparatively nutritious, containing carbohydrates, calories and nutrients, with little or no fat. However, be sure that that it doesn’t contain many unhealthy additives.

Read on to seek out out if that is an appropriate snack for individuals with diabetes.

Puffed Rice and Diabetes: Can Diabetics Eat It?

People with diabetes require a special weight loss program and must concentrate to the glycemic index of foods. Foods with a high glycemic index must be avoided as they may cause blood sugar spikes. Instead, individuals with diabetes should select foods with a low glycemic index, as these won’t cause a spike in blood sugar levels.

According to 1 test, puffed rice because of its high glycemic index may cause a sudden increase in blood sugar levels. Therefore, avoiding it’s the very best alternative. Nevertheless, this doesn’t mean that folks with diabetes can never eat puffed rice. For a more diabetic-friendly meal, mix puffed rice with fruit, vegetables or fiber-rich sprouts, while keeping in mind the quantity of puffed rice used.

Puffed rice may contain fewer calories than regular rice. Still, on the subject of food decisions, rice is protected and useful for individuals with diabetes. Calorie count is only one factor to contemplate. Eating fewer calories won’t harm a diabetic’s health. However, puffed rice won’t provide them with many other advantages.

AND test found that adding more fiber and protein to certain foods may also help regulate carbohydrate intake and blood sugar levels, which is helpful for diabetic health. For example, incorporating vegetables and other protein- and fiber-rich foods into puffed rice can improve its dietary value, making it a safer and higher option for individuals with diabetes.

Important points to recollect when considering puffed rice

People with diabetes need to pay attention to the next points about puffed rice.

  • Puffed rice just isn’t really useful for individuals with diabetes since it is high in carbohydrates and starch and might adversely affect blood sugar levels.
  • It is advisable to avoid puffed rice together with foods containing sweeteners or sugar.
  • If you wish to eat puffed rice, try to watch how much you include in your recipe. This will help be certain that you should not overeating and it should not negatively affect your health.
  • For optimal health, it is strongly recommended to maintain serving sizes between 2 and three cups. It won’t drastically raise blood sugar levels; it should not be so low that you’ll soon feel hungry again. But in the long run, it isn’t enough to satisfy your hunger.
  • When preparing puffed rice, do not forget that excessive sodium intake could be dangerous for individuals with diabetes. So remember to make use of spices and other ingredients carefully.
  • While it’s possible you’ll consider pairing puffed rice with vegetables and fruit, it’s advisable to eat it sparingly. Instead, you need to go for nutritious options like cereals, oats, and other healthy decisions.

Note HealthifyMe

Benefits of eating puffed rice

If you’ve diabetes, puffed rice might not be essentially the most nutritious alternative. However, there are still some advantages to eating puffed rice. They include:

Helps In Losing Weight

Puffed rice is a perfect food for dieters since it is low in calories and lightweight. As a result, it prevents the buildup of excess fatty tissue. To maximize the advantages of eating puffed rice snacks for weight management, get some exercise. Moreover, tests showed that weight reduction can improve blood sugar levels, reducing the danger of diabetes.

Blood pressure control

People usually tend to develop high or low blood pressure as they age. Puffed rice is a perfect food alternative to assist normalize and maintain blood pressure levels, regardless of the situation. This is crucial for individuals who have recently been diagnosed with diabetes, as nearly half of all individuals with diabetes have hypertension. Maintaining normal blood pressure is a vital a part of successfully managing diabetes.

Improves digestion

Popular amongst Indian snacks, puffed rice has powerful digestive stimulating properties that help break down meal particles within the stomach and intestines. As a result, it stimulates the discharge of digestive juices to extend the absorption of essential nutrients by the intestines. It also helps eliminate abdominal gas, making it a useful treatment for gastrointestinal issues akin to bloating, bloating, indigestion, diarrhea, bloating, peptic ulcer and gas cramps.

Diabetic friendly recipes to try

Nutritious Bhel, Heart Healthy and Diabetic Friendly Bhel

Serving size – 2

Preparation time – 10 minutes

Cooking time – 10 minutes


  • Puffed rice: ½ cup
  • Oil: ¼ tsp
  • Cumin seeds: ¼ tsp
  • Turmeric powder: ⅛ tsp
  • Black salt: ¼ tsp
  • Chili powder: ⅛ tsp
  • Pomegranate: ¼ cup
  • Orange segment: ¼ cup
  • Chopped tomatoes: ¼ cup
  • Cooked mixed sprouts: ¼ cup
  • Sliced ​​apples: ¼ cup
  • Chopped coriander: ⅛ cup
  • Lemon juice: 2 tsp
  • Salt for taste


  • Heat the oil in a big non-stick pan and add the cumin seeds.
  • When the seeds begin to crackle, add the asafoetida, turmeric powder and puffed rice, mix well and cook for 1 minute over medium heat.
  • Cook for 30 seconds after adding black salt and chili powder.
  • Let it cool down completely.
  • In a big bowl, mix the puffed masala rice and remaining ingredients.
  • Serve a nutritious bhel.

Bhel Mixed Sprouts

Serving size – 2

Preparation time – 25 minutes


  • Cooked sprout mix: ⅔ cup
  • Puffed rice: ⅔ cup
  • Baked masala chana: ⅛ cup
  • Roasted peanuts: ⅛ cup
  • Chaat masala: ⅔ tsp
  • Garam masala: ⅓ tsp
  • Chili powder: ⅔ tsp
  • Black salt: ⅓ tsp
  • Chopped onion: ⅛ cup
  • Sliced ​​tomatoes: ⅛ cup
  • Chopped fresh coconut: 1 tbsp
  • Chopped cucumber: ⅛ cup
  • Chopped green chillies: ⅔ tsp
  • Chopped coriander: ⅛ cup
  • Lemon juice: 1 tsp
  • Salt for taste
  • Sev for adornment


  • To prepare mixed bhel sprouts, add all ingredients to a big mixing bowl and blend thoroughly.
  • Serve the mixed bhel sprouts immediately garnished with cheese.


Puffed rice just isn’t healthy for diabetics because of its low nutrient content and high glycemic index. In addition, it could possibly easily disrupt blood glucose and insulin levels. To help monitor and control these levels, individuals with diabetes can use the HealthifyPro CGM (Continuous Glucose Monitor). This tool provides real-time details about blood glucose levels and allows users to trace changes throughout the day.

HealthifyPro helps people regulate and control their blood glucose levels with state-of-the-art AI and training tools. In addition, CGM data may also be used to make higher decisions about eating and exercise habits. Ultimately, this permits users more control over their health goals.

Supporting references

1. Singhania, Pooja & Ray, Kasturi. (2012). Relative glycemic and insulinemic effects of rice and rice products. The science of nutrition and food. 42. 231-240. 10.1108/00346651211248584.


2. Ni Y, Zheng A, Hu Y, Rong N, Zhang Q, Long W, Yang S, Nan S, Zhang L, Zhou K, Wu T, Fu Z. Diet composed of dietary fiber and high-quality protein improves glycemic control and ameliorates diabetes and its comorbidities by remodeling the gut microbiota in mice. Front Nut July 22, 2022; 9:959703. doi: 10.3389/fnut.2022.959703. PMID: 35958251; PMCID: PMC9363113.


3. Wild JP. Importance of weight control in type 2 diabetes. Int J Clin Pracownia. Jun 2014;68(6):682-91. doi: 10.1111/ijcp.12384. Epub 2014 Feb 18. PMID: 24548654; PMCID: PMC4238418.


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