Can diabetics eat rice

Can diabetics eat rice – Diabetic Diet

Rice contains a lot of carbohydrates and has a high GI score. You may believe that if you have diabetes, you must avoid it at dinner, but this is not always the case. If you have diabetes, you should also eat rice. However, you should stop consuming it in huge quantities or too much. Rice comes in a lot of varieties, some of which are cheaper than others. There are low GI variants of rice called diabetic rice which are diabetic friendly, have 50% less carbohydrates than regular rice and hence rightly called diabetic rice.

Having said that, can diabetics eat rice at all?

Is rice good for Diabetics?

diabetic rice

Is it safe to consume rice? Or should you consume diabetic rice?  If you have diabetes, what do you do? It is debatable. According to Harvard Medical School, rice has a high glycemic index and a lot of carbohydrates. Rice will easily increase blood glucose levels to dangerously high levels. Consuming a lot of high-glycemic foods will lead to insulin resistance and make blood sugar control more difficult.

Rice pilaf, risotto, fried rice, steamed rice, rice casseroles and soups, and other rice dishes can be tasty and filling, but they are high in carbohydrates. Can diabetics eat rice, in any other form?

Rice does not contain sugar, but it does contain a lot of starch. Carbohydrates have both sugars and starches. Starch is a complex carbohydrate composed of several pieces of glucose, a kind of sugar.

When you eat food, the body converts the starch into glucose and releases it into the bloodstream. This causes blood glucose (sugar) levels to rise. That is why, despite the fact that rice contains no sugar, it tastes sweet. So, can diabetics eat rice?

It is advisable to eat rice with protein or fibre and not with wheat. So, is rice good for diabetics?

If you have diabetes, can eating rice increase your A1C and blood sugar levels?

Well, yes! In that case, should you consider switching to diabetic rice? Read on to understand.

Is brown rice good for diabetics?

The fibre-rich outer layer of brown rice delays the penetration of digestive enzymes into its starchy components. The release of sugar into the bloodstream is slowed as a result of this. This is vital for diabetics because their bodies are unable to effectively control and use the sugar in their bloodstream due to Type 2 diabetes. So, should you treat brown rice as your diabetic rice? Is brown rice good for diabetics?

According to a survey conducted by a group of scientists from the Harvard School of Public Health, eating brown rice two or more days per week lowered the chance of developing diabetes by 11%. This is particularly beneficial for people with prediabetes. Does that answer our question, ‘Is rice good for diabetics?

Reasons to switch to Brown Rice

diabetic rice


With a growing body of research demonstrating a strong connection between white rice consumption and the development of Type 2 diabetes, converting to brown rice instead of white rice is critical. White rice impairs glucose metabolism and raises the risk of developing diabetes in humans.

As a result, excluding white rice from the diet and replacing it with brown rice is a wise choice for diabetes prevention. Eating brown rice instead of white rice helps avoid diabetes by delaying the release of sugar into the bloodstream, according to a growing body of reliable evidence. This almost insignificant food preference may have a significant effect on diabetes control. That answers the question, ‘Is brown rice good for diabetics?

Brown rice has about 7 times the fibre of white rice per serving, in addition to having a lower Glycemic Index. Brown rice’s high fibre content helps to control blood sugar levels, promotes heart health, and lowers bad cholesterol. Both of these factors play a vital role in managing diabetes and holding it at bay. Brown rice is also lower in carbs and calories than white rice.

This can also aid in the prevention of diabetes. According to a Harvard report led by Qi Sun, swapping 50 grammes of white rice for 50 grammes of brown rice in your regular diet reduces your chance of Type 2 diabetes by 16%. 

Nutritional advantages of Brown Rice

diabetic rice

Brown rice is high in fibre and contains vitamins B1, B3, E, K, magnesium, copper, zinc, and protein. Ferulic acid, lysine, potassium, phosphorus, magnesium, selenium, and health-promoting essential fatty acids are all present in large amounts. These nutrients aid in digestion by improving absorption.

Brown rice is also high in phytic acid and basic polyphenols. All of these nutrients make this complex carbohydrate a better dietary option as a substitute to white rice for people who want to reduce their risk of Type 2 diabetes. 

Is rice good for diabetics?

When deciding what to eat, the kind of rice matters. It’s preferable to eat rice that’s high in nutrients. Short-grain white rice has less nutrition, minerals, and vitamins than brown rice, wild rice, and long-grain white rice. You can also look into the GI score of your preferred choice. This is when brown rice & diabetic rice come into picture.

Short-grain white rice has a high GI, which means it has a score of 70 or higher, so it’s best to avoid it. When compared to other types of rice and starches, it has very little nutritional benefit.

The GI scores of basmati, brown, and wild rice are all on the intermediate scale. Their GI ranges from 56 to 69. In general, these are fine to eat in moderation. Cooking times will affect the GI ranking, so don’t overcook your rice. These can be effective replacements for diabetic rice.

Low-GI ingredients, such as protein and non-starchy vegetables, will help you balance your diet. You should also limit yourself to a limited amount of rice even if you are consuming diabetic rice. Rice has 15 grammes of carbohydrates in 1/2 cup.

Rice, brown rice or diabetic rice can be consumed in limited amounts by people with some form of diabetes. The significance of having a well-balanced diet cannot be overstated. If you have prediabetes, you can limit your rice consumption and strive to eat a balanced diet and exercise on a daily basis.

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