Best Rice for Diabetes?? Sugar in Rice?? Does Rice Spike Insulin??

Rice curbs your appetite and keeps you energised the entire time. But, which rice is good for diabetic patients? How much rice should diabetics have? Let’s Find Out !

Diabetes is a disease that entails the failure of the body to produce or utilize insulin. Rice is rich in carbohydrates that can increase blood sugar levels. So, what type of rice can diabetics have everyday and nutritional profile of rice for diabetes are some of the questions this article will give you an insight on.


Rice: Nutritional Profile

Commercially, there are two types of rice available — white and brown. White and brown rice have similar carbohydrate, fat, and protein content. A 100g serving typically contains:

Carbohydrates28.7 g
Protein2.36 g
Fat0.19 g

Advantages of Rice for Diabetes

  • Rice boosts digestion
  • Brown rice is recommended for diabetics
  • Keeps your body energised 
  • Rice is rich in fiber and antioxidants

What is the Glycemic Index of Rice, and How Do You Consume It?

  • The best way to consume rice for diabetics is to use the “Create Your Plate method”. This method suggests that a dinner plate must contain 25% grains and starchy foods, 25% protein, and 50% non-starchy vegetables. 
  • It is estimated that eating 45-60 grams of carbohydrates per meal is beneficial to maintain sugar under control for someone with diabetes.
  • When selecting the type, it is important to look at the sugar content in rice to maximize its benefits. Wild rice, brown rice, and long-grain rice generally include more fiber, vitamins, and nutrients than their counterparts.  
  • The glycemic index of rice also helps decide which rice is good for diabetic patients. Short-grain white rice also has a higher GI (70 or higher), and thus, must be avoided. Comparatively, it has lower nutritional value than other rice and starches.
  • Basmati, wild and brown rice have GI between 56 to 69, which is considered the moderate range, and hence, are okay to eat in moderation. Cooking them appropriately is a must as overcooking can affect the GI score. 

Risks of Overconsumption Of Rice For Diabetics

  • Foot infections
  • Cardiovascular diseases
  • Kidney damage
  • Increases blood sugar levels

Other Health Benefits of Rice For Diabetes

  • Brown rice provides you with fiber, antioxidants, as well as vital minerals & vitamins that help in managing diabetes well.
  • Helps add weight
  • Increases energy levels
  • Aids in good digestion

Don’t Have Time To Read?

  • Diabetics must add brown rice to their diet.
  • Brown rice has a low glycemic index score of 50 that prevents risks of blood sugar spikes.
  • Brown reduces risks of heart diseases because of its rich source of magnesium.
  • A diabetic can have brown rice for lunch everyday.
  • Use the Phable care app to know more about the health benefits of makhanas for diabetes, diet plan for diabetes, and you can also consult a specialist physician to manage your diabetes with ease.

Friendly Asked Questions

Is Rice Good for Diabetes?

Rice in moderate quantities is good for diabetes. Brown rice or rice without starch is the best option due to its high fiber content and lower glycemic index. It reduces risks of blood sugar spikes.

Can Rice Increase Blood Sugar?

Yes, white rice increases blood sugar due to its carbohydrate content. However, if you are picking high GI rice, you can always balance it out by choosing low-GI foods in your diet.

Which is the Best Rice for Diabetics?

Brown rice has shown to significantly reduce blood sugar levels post-meal in patients with Type 2 Diabetes, as well as excess weight.  Therefore, brown rice consumption can go a long way in slowing down the progression of diabetes.

Is Basmati Rice Bad for Diabetics?

Wholegrain Basmati rice has one of the lowest GI values, ensuring that it slowly releases energy on digestion and affecting the blood sugar minimally. Wholegrain Basmati rice is also a good source of fiber, important for good gut health and bowel function.