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What Rice Can A Diabetic Eat

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How Glycemic Index Effects Diabetes Level

Can a Diabetic Eat Rice ?

Carbohydrates such as fruits, vegetables, and grains are not metabolized into glucose at the same rate. Some are quickly digested, causing spikes in blood glucose and insulin release, while others are broken down more slowly, which impacts blood sugar and insulin levels to a much lesser degree. The glycemic index is a comparative measure of how quickly a carbohydrate is reduced into glucose.

In general, foods with index values of 55 or less have a low impact on blood sugar levels and are considered most appropriate for diabetics. Index values between 56 and 69 are considered to have a moderate impact on blood glucose and insulin, whereas values of 70 or greater represent significant impact. The glycemic index of rice depends on whether the grain is polished or not, whereas the index of chapati depends on the type of flour used.

Brown Rice Vs White Rice: Which Is Better

Replacing White Rice With Brown Rice Reduces Risk of Type 2 Diabetes, Study Finds

June 14, 2010 — Replacing white rice in your diet with brown rice may reduce the risk of developing type 2 diabetes, according to a new study.

The finding is important because the consumption of white rice in the United States has increased dramatically in the past few decades, and about 18 million Americans have type 2 diabetes.

Researchers at the Harvard School of Public Health say eating two or more servings of brown rice weekly seems to be associated with a lower risk of developing type 2 diabetes. On the other hand, they report, eating five or more servings of white rice per week is associated with an increased risk.

Qi Sun, MD, now an instructor of medicine at Brigham and Womenâs Hospital in Boston, and colleagues at Harvard estimate that replacing 50 grams daily of white rice with the same amount of brown rice would lower the risk of type 2 diabetes by 16%.

Replacing the same amount of white rice with other whole grains, such as barley and wheat, is associated with a 36% reduced risk.

The study is published in the online journal Archives of Internal Medicine.

The researchers say the study is the first to specifically examine white rice vs. brown rice in relation to development of type2 diabetes among Americans.

White rice is created by removing the bran and germ portions of brown rice. The authors say that more than 70% of rice eaten in the U.S. is white.

Rice And The Glycemic Index

Another way to decide whether a food is suitable for a restricted diet is to use the glycemic index . The GI is a scale that measures how quickly the body converts the carbs from a food into glucose and how rapidly this affects blood sugar levels.

The scores are from 0100, with water being the lowest and glucose the highest. The numbers do not refer to any specific quantity but look at how one food compares with another.

Foods that are high on the scale, such as white bread and sugary beverages, convert quickly into glucose and increase the risk of a sugar spike.

Those that are lower on the scale convert slowly into blood glucose, which helps a person maintain steady glucose levels.

  • Low GI foods have a score of 55 or less
  • Medium GI foods have a score of 5669
  • High GI foods have a score of 70 or more

Below are , including rice and some rice products. The scores may vary slightly according to the brand and level of processing.

  • rice crackers: 87

It also contains a variety of vitamins, including B vitamins.

Brown rice can play an important role in a healthful diet.

It is best to choose brown or wild rice because these types have a higher fiber content than white rice, so it takes longer for the body to digest them.

People should check the package to find out exactly how many carbs and other nutrients the rice contains, especially in prepared dishes.

Enriched rice will offer additional nutrients, including vitamins and minerals.

To cook brown rice, follow these instructions:

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The Glycemic Index Or The Blood Sugar Puzzle:

There are many different types of rice including long-grain basmati, black rice, white rice and sticky rice but they vary in their Glycemic Index scores. The glycemic index refers to how quickly and how much a food raises a person’s blood sugar after eating, according to HSPH. Low-GI foods have a rating of 55 or less the average GI for brown rice is 55. White rice has an average GI of 64, making it a medium-GI food. Previous research has shown a link between a high-GI diet and type 2 diabetes.

White rice has a high glycemic index, meaning that it can cause spikes in blood sugar. Previous research has linked high glycemic index foods with increased type 2 diabetes risk.

People should try to make a switch from eating refined carbs like white rice and white bread to eating more whole grains, Qi Sun researcher) told Time Magazine.

Compared with white rice, brown rice contains much higher amounts of fibre, certain B vitamins , magnesium, potassium, and iron. Research suggests that swapping white rice for brown rice may improve blood sugar levels and help with weight control.

Nutritional Benefits Of Brown Rice

is basmati rice healthy for diabetics

Brown rice contains vitamins B1, B3, E, K magnesium, iron, zinc, and protein, in addition to lots of fiber. It also has a significant amount of ferulic acid, lysine, potassium, phosphorous, calcium, selenium, and health-supportive vital fatty acids. These nutrients help to improve absorption during digestion.

Brown rice is also rich in essential polyphenols and phytic acid. All of these nutrients make this complex carbohydrate a great dietary choice to replace white rice for people who want to lower their risk of developing Type 2 diabetes while enjoying a food staple that adds texture and substance to any meal and can work well with a variety of seasonings and flavors.

The American Diabetic Association Recommends It

Nutrient-dense brown rice is recommended by The American Diabetes Association as a better choice over white rice for people trying to controls diabetes by adding essential vitamins, minerals and fiber to their diets. The organization points out that brown rice offers a wide range of benefits for hyperglycemic individuals and diabetics.

They explain that brown rice reduces insulin surges and helps to stabilize the bodys blood sugar levels because of its low glycemic index. Brown rice also helps to synthesize fats, control weight and combat obesity, three risk factors for Type 2 diabetes.

Improves Digestion

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Add Protein Fat And/or Fiber

White rice, and to a lesser extent brown rice, raise blood sugar because of the high amount of starch it contains. That starch is quickly digested into smaller carbohydrate molecules, which go into your bloodstream as glucose. White rice has a very high glycemic index because of its effect on blood sugar.

Adding protein, fat, or fiber to your meal or recipe can help slow digestion and absorption of rice and prevent blood sugar from spiking as dramatically. This means your meal or recipe will have a lower glycemic index.

  • Lean proteins: skinless chicken, fish, tofu, egg or egg whites, reduced-fat cheese.
  • Healthy fats: nuts, seeds, olive oil, avocado.
  • Fiber: vegetables, beans.

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Where Does Brown Rice Fall

Boiled brown rice has a score of 68, categorizing it as a medium GI food.

To put this in perspective, examples of other foods based on their GI score include :

  • High GI foods : white bread, corn flakes, instant oatmeal, white rice, rice crackers, white potatoes, watermelon
  • Medium GI foods : couscous, muesli, pineapple, sweet potatoes, popcorn
  • Low GI foods : oatmeal , barley, lentils, beans, non-starchy vegetables, carrots, apples, dates

In comparison, white rices score of 73 makes it a high GI food. Unlike brown rice, its lower in fiber and thus gets digested more quickly resulting in a greater spike in blood sugar .

People with diabetes are generally encouraged to limit their intake of high GI foods.

To help reduce the overall GI of your meal, its important to eat brown rice alongside low GI foods, protein sources, and healthy fats.


Brown rice has a medium GI score, making it more suitable than white rice which has a high score for people with diabetes.

Can Diabetics Eat White Rice

Can a diabetic patient eat rice? | WORLD DIABETES DAY

Yes they can eat white rice. But it is recommended to eat brown rice because of various health benefits associated with it. As per Research, Substitution of whole grains, including brown rice, for white rice may lower risk of type 2 diabetes. There is a strong data support the recommendation that most carbohydrate intake should come from whole grains rather than refined grains to facilitate the prevention of type 2 diabetes. Disclaimer: I am the co-founder of DeeveHealth. DeeveHealth is a mobile platform to prevent Type 2 diabetes. Based on the scientific behavior of human and science of prevention using data points. For more information check out our web-siteContinue reading > >

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White Rice And Diabetes

Amongst the various food items which diabetics often question as to whether they should eat them or not, one of them is the white rice. White rice is known to be not only a source of carbohydrate but to make things worse, it is also a starchy carbohydrate. This means that when you consume white rice, your blood glucose levels will rise to a great extent.When you see the number of carbs that white rice has: it has around 15 grams of carbohydrates in one-fourth cup. When you normally eat rice in your meal, you eat around 50 to 60 grams of carbohydrates. The matters get worse when you use rice that has been processed. Processed rice is known to be devoid of essential nutrients and minerals.

Another problem with white rice is that this variety of rice is processed much more than some of the other varieties. The glycemic index of these is also on the higher side. This means that the process of the white rice getting digested and converting into glucose is faster when you compare to other types of rice. This process is mainly responsible for the increase in the levels of blood glucose after eating white rice.

Although the above statement about rice is true, you need not avoid the food item completely. If had in moderation and if you are able to make white rice a part of your overall meal plan, you can definitely include it in your diabetic diet.

Can I Have Rice If I Have Prediabetes

Exercise, Fitness & Nutrition Expert | Lark Health

Managing prediabetes can mean making lifestyle changes to lower risk for developing type 2 diabetes, but what if you love rice? Is it necessary to choose between this high-carb, starchy food and health?

Eating rice, and favorite rice-based dishes, can be part of a healthy diet for prediabetes. The tricks are to choose the right kind of rice and to prepare it in healthy ways. Here is the scoop.

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Can A Diabetic Eat Rice

A diabetic can eat rice as part of normal diabetic meals. However, a diabetic must eat rice in moderate portions occasionally. Rice contains starches and has high glycaemic index that can cause spikes in blood sugar levels. However, this does not mean a diabetic cannot eat rice at all. A diabetic can still eat rice sometimes. To avoid long term diabetes complications, a diabetic must keep portion size moderate when eating rice.

Wild Rice And Diabetes

What Kind Of Rice Can Diabetics Eat â Diabetes Care Talk

Rice is a staple food eaten worldwide with great interest. Some people call it starchy food. However, people with diabetes may think rice is harmful and unhealthy for them because they are concerned about keeping their blood sugar healthy. Here is the good news that all types of rice do not affect blood sugar in the same way.

Wild rice is a whole grain that has gained popularity in recent years. It is nutritious and provides numerous health benefits. However, you may have concerns and wonder if wild rice can cause food poisoning. The answer is that well-cooked rice does not cause any problem, while uncooked rice incorporates Bacillus cereus spores. It is the bacteria that lead to foodborne illness.

When you cook rice, spores can stay alive. If you keep rice at room temperature, the spores preserve and convert into bacteria. The bacteria can increase and produce toxins that could lead to vomiting and diarrhea.

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Brown Rice Reduces Diabetes Risk

The scientists examined rice consumption and diabetes risk in 39,765 men and 157,463 women in three large studies — the Health Professionals Follow-Up Study and the Nursesâ Health Study I and II.

They analyzed responses to questionnaires completed every four years about diet, lifestyle, and health conditions.

After adjusting for age and other lifestyle and dietary risk factors, people who consumed five or more servings of white rice per week had a 17% increased risk of diabetes, compared to people who ate less than one serving per month.

But eating two or more servings of brown rice per week was associated with an 11% reduced risk of developing type 2 diabetes, compared to eating less than one serving of brown rice per month.

White rice has a higher glycemic index than brown rice, the researchers say. That index is a measure of how fast a particular food raises bloodglucose levels, compared with the same amount of glucose.

âThe high glycemic index of white rice consumption is likely the consequence of disrupting the physical and botanical structure of rice grains during the refining process,â the authors write. âThe other consequence of the refining process includes loss of fiber, vitamins, magnesium and other minerals, lignans, phytoestrogens, and phytic acid, many of which may be protective factors for diabetes risk.â

They recommend replacing white rice and other refined grains with brown rice to try to prevent type 2 diabetes.

Lowest Gi Cooking Method

How rice is cooked also affects its GI. Gentle cookingmost easily and reliably achieved with a purpose-designed rice cookerkeeps the grains intact so they are less starchy. And, since the rice is cooked for the just right amount of time and with the exact amount of water, more of the vitamins are preserved.

What you eat along with your rice also matters. Foods with fiber and protein, including vegetables and beans, slow digestion, which helps to reduce the overall GI of your meal.

As you can see, there are many healthyand deliciousways to manage your blood sugar and still enjoy rice!

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How To Cook Brown Rice

Brown rice is a pantry staple thats inexpensive and easy to cook.

After rinsing the rice under cold running water, simply place 1 cup of dry rice in a pot and cover with 2 cups of water. You can add a small amount of olive oil and salt if desired.

Bring it to a boil, cover, then reduce the heat to low. Simmer for 4555 minutes or until most of the water has been absorbed. Remove from heat and let it rest for 10 minutes with the lid on.

Before serving, use a fork to fluff the rice for better texture.

Brown rice is a versatile ingredient that can be used in grain bowls, curries, salads, stir-fries, soups, and veggie burgers. It can also be combined with eggs and vegetables for a hearty breakfast or used in a low sugar rice pudding.

Here are some diabetes-friendly recipes featuring this whole grain:

High Fiber May Not Be Great Always

Top Rice Mistakes! How to Eat Rice without Guilt? SugarMD

Fiber does not get digested in our bodies. It helps to keep our body clean and provides a steady glucose raise in blood.

However, fiber may not be great for everyone. People who have a weak digestion capacity may experience stomach aches, bloating, flatulence, acidity, indigestion after consuming a high fiber meal.

Besides this, the excess fiber in the diet also prevents the absorption of iron and calcium in the body. Therefore if you have anemia or calcium deficiency, high fiber rice is not a good choice.

Which is the best ricefor diabetic patients Table 4: Glycemic index of Indian rice-

Indian Rice variety
  • Pocket friendly

Choose any semi-polished/ single polished parboiled rice for regular consumption.

Single/ semi-polished rice contains a decent amount of fiber not too high like brown rice or not too low like any white rice.

Parboiled rice manages to retain nutrition like brown rice and is also easy to digest.

The study shows the GI of long-grained rice drops from 83 to 67 after going through the parboiling process. Therefore look for parboiled rice.

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