Which Rice is Good for Diabetes? Best Rice Variety for Diabetics

Rice is a staple for many. Given its high GI (glycemic index), those with diabetes often approach rice with caution. Does this mean that rice lovers must entirely eliminate it from their diet? If not, which type of rice is good for diabetes? Let's delve into the answers.

Diabetes is a chronic condition affecting millions at an alarming rate. It develops when your blood glucose levels are too high (hyperglycemia). 

Carbohydrates have a direct influence on blood glucose levels. Food carbohydrates are broken down into glucose (sugar) during digestion and released into the bloodstream. In response, insulin helps cells take up glucose from the bloodstream for energy. In people with diabetes, this process is disrupted, leading to hyperglycemia or high blood sugar levels. 

Which Rice is Good for Diabetic Patients?  

Rice has been a staple in many cultures worldwide, especially in India and China. White rice is milled and polished to remove the bran, germ, and husk, retaining only the starchy white endosperm. 

With a high glycemic index of 70, white rice can spike PPBS (post-prandial blood sugar) levels when eaten in excess. China and India, where rice is a staple food, have the highest number of diabetes cases. 

Rice is deeply embedded in Indian culture and has been a staple in our daily diet for generations. For many, it’s hard to imagine a day without at least one serving of rice. So, for those with diabetes, is it necessary to give up rice, or are there healthier alternatives? If so, which rice is good for diabetic patients?

Best Rice for Sugar Patients

Selecting the right type of rice is vital for people with diabetes because of its direct impact on blood sugar levels. While white rice can be replaced with millet, this might not appeal to everyone due to taste preferences. Therefore, a more practical approach is to replace highly polished white rice with minimally processed, healthier varieties such as brown rice, red rice, or basmati. 

Glycemic Index and Glycemic load of Rice varieties

Is Brown Rice Good for Diabetes?

Brown rice for diabetic patients is often considered good due to its minimal processing – which helps preserve its nutritional composition. The glycemic index of brown rice vs. white rice is around 55 and 70. 

A randomized crossover study on overweight Indians at risk for diabetes found that substituting white rice with brown rice reduced 24-hour glucose and fasting insulin levels. On the other hand, a meta-analysis of randomized controlled trials and clinical trials involving pre-diabetic and type 2 diabetic patients concluded that replacing white rice with brown rice did not significantly impact Glycated hemoglobin (HBA1c) or fasting blood sugar levels. However, it is important to note that brown rice was associated with significant weight loss and increased High-density lipoprotein cholesterol) (HDL also known as "good" cholesterol lowers the risk of heart disease). Additional high-quality studies with larger sample sizes and longer follow-up periods may be needed to draw more definitive conclusions.

Brown Rice Benefits for Diabetes 

Brown rice can be included in a diabetic diet (download the Indian diabetic diet chart here). Compared to white rice, brown rice offers several benefits for diabetes management. 

1. Low-glycemic index

With a glycemic index of around 55, compared to 70 for white rice, brown rice may help in the management of blood sugar levels. 

2. Vitamins, minerals, and antioxidants

It also contains more vitamins, minerals, and antioxidants than white rice. Nutrients like magnesium and fiber in brown rice help slow down digestion and absorption of carbohydrates, aiding in blood sugar control. 

3. High Fiber

Additionally, the higher fiber content in brown rice can help you feel fuller for longer, which may assist in weight management—an important aspect of diabetes management.

Red Rice 

Red rice gets its distinctive color from the red bran layer, which is rich in anthocyanins and polyphenols—powerful antioxidants. Compared to white rice, red rice contains 2 to 3 times more zinc and iron, along with a variety of essential and non-essential amino acids. Like other whole-grain rice varieties, red rice has a lower glycemic index (around 50-55) and is digested more slowly. Additionally, its ability to inhibit the digestive enzyme α-amylase, makes it a potential anti-diabetic food.

Basmati Rice

The glycemic index of the popular long-grain basmati rice ranges from 50 to 58 which may be beneficial for managing blood glucose levels. Compared to short-grain white rice, basmati is richer in protein, fiber, and essential nutrients, including vitamin B6, folate, iron, niacin, magnesium, and thiamin. These nutritional benefits contribute to improved digestion and regular bowel movements. 

‍Tips for Diabetic Patients:

• Rinse and soak rice: Before cooking rice, wash it thoroughly to remove any debris or excess starch. Soaking for a few hours or overnight can help improve texture and reduce cooking time.
• Add spices and herbs: Aromatize your rice by adding spices and herbs like garlic, ginger, turmeric, cinnamon, or fresh herbs. This can add a burst of taste and provide potential health benefits.
• Portion Control: While brown rice, red rice, or basmati is better than white rice, portion control is still important. Even low glycemic index foods can impact blood sugar if eaten in large amounts.
• Balanced Diet: It’s important to include a variety of whole grains, legumes, and vegetables in your diet to manage diabetes effectively.
• Arsenic Alert: Some rice varieties may contain higher levels of arsenic which can accumulate in the body over time and cause health problems. Be sure to wash the rice thoroughly before cooking. Eating whole-grain varieties, such as brown or red rice, in moderation is generally considered safe.

Conclusion

In summary, brown rice, red rice, and basmati rice can be healthy options for a diabetic diet, particularly when consumed in moderation and as part of a balanced meal. Brown rice, in particular, is linked to better heart health due to its higher content of heart-healthy nutrients, which is especially beneficial for individuals with diabetes who are at an increased risk for heart disease.

Consult your doctor or nutritionist for a customized diabetic diet plan or download the Health Goals App to stay fit, lose weight, and manage your health and wellness effectively.

FAQ’s

1. What is the best rice for a diabetic to eat?

The best rice for a diabetic is brown rice, red rice, or basmati, as these are minimally processed and lower in glycemic index than white rice. Brown rice is superior to white rice because it contains more vitamins, minerals, and antioxidants. Higher fiber slows down digestion and the release of glucose into the bloodstream.

2. Which rice is high in sugar?

Rice itself doesn't contain sugar but can affect blood sugar levels due to its carbohydrate content. Carbs from rice are broken down into sugar (glucose) during digestion and raise blood sugar levels. Among different types of rice, white rice—particularly short-grain varieties—has a higher glycemic index (GI) and is more likely to cause a rapid increase in blood sugar levels.  

3. How much rice can a diabetic eat per day?

A common serving size of 1/2 cup of cooked rice per meal, which provides about 30 grams of carbohydrates can be eaten per day. In general, controlling portion sizes and being mindful of combining rice with other low-glycemic index foods like vegetables, meat, eggs, etc., are key when incorporating rice into a diabetic diet. However, it is best to consult a dietitian to determine the right amount of rice and carbohydrates for your specific needs.

4. Is boiled rice good for diabetics?

Boiled rice such as boiled brown rice, basmati rice, or other whole-grain varieties can be included in a diabetic diet because they have a lower glycemic index and are digested slowly, leading to a steady rise in blood sugar levels.

5. Which rice has the lowest sugar?

Rice doesn't contain sugar in its natural form, but different types of rice can impact blood sugar levels differently due to its carbohydrate content and glycemic index. Red rice, brown rice, and basmati rice are among the rice varieties with the lowest glycemic impact, making them better choices for those managing blood sugar levels. These types of rice do not "contain less sugar" per se but have a lower impact on blood sugar levels due to their slower digestion and absorption.

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About the Authors
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Dr. Satish Madiraju, a renowned cardiologist is passionate about consumer heart health and is on a mission to prevent a million heart attacks. He shares his expertise not only on heart health but also on leadership, digital health, and improving patient experience.

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Dr. Florence Suma is passionate about writing creative, clear and well-researched articles. With a Ph. D in Food Science & Nutrition, she provides reader-friendly articles that are reference-backed and adhere to the ethics of writing.