Should diabetics avoid white rice?
in the British Medical Journal found that people who eat high levels of white rice may have an increased risk of developing type 2 diabetes. This means that if you have prediabetes, you should be especially conscientious about your rice intake. If you’ve already been diagnosed with diabetes, it’s generally safe for you to enjoy rice in moderation.
Is brown rice safe if you have diabetes?
Brown rice is perfectly safe to eat in moderation if you have diabetes. While it’s high in carbs, its fiber, antioxidants, vitamins, and minerals may improve blood sugar control, thereby helping manage diabetes. What is the healthiest rice to eat? Basmati rice is the overall best choice.
What kinds of rice are best for diabetics?
- Sticky rice, glutinous rice, Jasmine rice, etc – Super High GI values
- Ponni, Sona Masuri, Njavara – High GI values
- Sri Lankan Rice (specific varieties), Basmati, Certain Parboiled varieties – Medium GI
- Black Rice – Low GI
Does white rice cause diabetes?
With all these studies, it has been proven that excessive consumption of white rice can increase the risk of diabetes in people. By reducing the consumption of white rice or by replacing it with other alternatives like brown rice, wheat flour and other complex carbs can help in reducing the risk of diabetes in people.
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Which rice is better for diabetics?
Wholegrain Basmati rice has the lowest GI (glycaemic index) of all rice types, which means once digested it releases its energy slowly keeping blood sugar levels more stable, which is a crucial part of diabetes management.
Does brown rice spike blood sugar?
“Large amounts of even whole grains, including brown rice can still spike blood glucose levels.”
How much brown rice should a diabetic eat?
As there's no recommendation for how many carbs you should eat, you should base your optimal intake on your blood sugar goals and your body's response to carbs (29, 30 ). For example, if your goal is 30 grams of carbs per meal, you'd want to limit your brown rice intake to 1/2 cup (100 grams), which contains 26 carbs.
Can brown rice lower a1c?
The available evidence indicates that a brown-rice diet in place of a white-rice diet does not significantly affect glycemic control (HbA1c and FBG levels) in prediabetes and type 2 diabetes patients.
What carbs dont raise blood sugar?
According to the GI, there are two types of carbs: low and high glycemic index carbs, and carbs that fall in between. Low GI foods, like complex carbs, won't raise your blood sugar very quickly. Examples of these include oatmeal, pasta, sweet potatoes, fruits, and carrots.
What type of rice lowers blood sugar?
brown riceRefined carbohydrates like white rice have a high glycemic index, which causes rapid spikes in blood sugar that increase diabetes risk. Foods with a lower glycemic index, like brown rice, are digested more slowly, causing a lower and gentler change in blood sugar.
What foods can diabetics eat freely?
What foods can I eat if I have diabetes?vegetables. nonstarchy: includes broccoli, carrots, greens, peppers, and tomatoes. ... fruits—includes oranges, melon, berries, apples, bananas, and grapes.grains—at least half of your grains for the day should be whole grains. ... protein. ... dairy—nonfat or low fat.
Can diabetics eat potatoes and rice?
You can eat rice and potatoes if you have diabetes. However, you will need to eat smaller portions. One medium potato (3 potatoes/pound) is a serving.
What 10 foods should diabetics avoid?
10 foods to avoid if you have diabetesProcessed meats. ... Full-fat dairy products. ... Packaged snacks and processed baked goods. ... White carbohydrates. ... Sweetened breakfast cereals. ... Dried fruits. ... French fries. ... Higher-fat cuts of meat.More items...•
What is the fastest way to drop your A1C?
7 Ways to Improve Your A1CExercise. Physical activity helps your body use insulin more efficiently, so it can better process the glucose in your blood. ... Eat Right. ... Take Medications as Prescribed. ... Manage Your Stress. ... Stick to a Schedule. ... Drink in Moderation. ... Monitor Your Numbers.
What drinks lowers A1C?
7 Drinks That Keep Blood Sugar LowWater. You can never go wrong with drinking water — it does make up about 60 percent of the human body. ... Unsweetened tea. ... Coffee. ... Plant-based milk. ... Whole-fruit smoothies. ... Flavored carbonated water. ... Any low-sugar beverages.
What foods Lower A1C quickly?
Foods that can lower your A1CBeans and legumes (black beans, kidney beans, pintos, chickpeas, white beans, and lentils)Fruits and vegetables.Nuts such as walnuts, almonds, and peanuts.Whole grain pasta, cereal, and oats.Flax seeds.
How can I eat rice without spiking blood sugar?
Good trick for people with diabetes, add lentils to rice or potatoes to skip the rise in blood glucose.
Is brown rice OK for prediabetes?
Rice can be part of a healthy diet for prediabetes, but making a few good choices when you eat rice can make a big difference. Using brown rice, adding protein, fiber, and fat, and keeping portions small can help lower diabetes risk.
What are the disadvantages of brown rice?
Brown rice contains an antinutrient known as phytic acid, or phytate, that makes it more difficult to digest ( 24 ). While phytic acid may offer some health benefits, it also reduces your body's ability to absorb iron and zinc from food.
What foods raise blood sugar quickly?
Among the foods you can try for a quick blood sugar boost are:a piece of fruit, like a banana, apple, or orange.2 tablespoons of raisins.15 grapes.1/2 cup apple, orange, pineapple, or grapefruit juice.1/2 cup regular soda (not sugar-free)1 cup fat-free milk.1 tablespoon honey or jelly.15 Skittles.More items...•
Nutrient rich
Brown rice has a slight advantage over white rice when it comes to nutrient content. It has more fiber and antioxidants, as well as more vitamins and minerals. However, these differences aren’t hugely significant.
Positive effects on blood sugar levels
Brown rice is high in magnesium and fiber, both of which help control blood sugar levels.
May reduce heart disease risk
Studies suggest that eating brown rice helps reduce several risk factors for heart disease ( 14 ).
Rich in antioxidants
The bran of brown rice contains many powerful antioxidants, which can help neutralize harmful free radical compounds and reduce inflammation in the body ( 20 ).
Aids weight control
Eating brown rice instead of white may also significantly reduce weight, body mass index (BMI), and circumference of the waist and hips ( 22 ).
Brown rice contains antinutrients
Antinutrients are plant compounds that may reduce your body’s ability to absorb certain nutrients. Brown rice contains an antinutrient known as phytic acid, or phytate, that makes it more difficult to digest ( 24 ).
General health benefits
Brown rice has an impressive nutritional profile. It’s a good source of fiber, antioxidants, and several vitamins and minerals ( 1, 2 ).
Benefits for people with diabetes
Thanks to its high fiber content, brown rice has been shown to significantly reduce post-meal blood sugar levels in people with excess weight, as well as those with type 2 diabetes ( 9, 10, 11 ).
May protect against type 2 diabetes
In addition to its potential benefits for individuals with diabetes, brown rice may even reduce your risk of developing type 2 diabetes in the first place.
Where does brown rice fall?
Boiled brown rice has a score of 68, categorizing it as a medium GI food.
How This Helps
Rice is one of the most abundant food plants on Earth. For over 5,000 years, it’s been an important food staple, and approximately half of the world’s population depends on it. White rice has become increasingly popular since it is cheap and has a long shelf life.
Brown rice vs. white rice
White rice comes from brown rice. The grain’s naturally grown form is brown rice. White rice is produced by peeling off the bran layer and germ portions of brown rice. Following this procedure, all that is left is the rice grain’s inner white kernel.
Brown rice benefits for diabetics
Brown rice is an extremely nutritious food. It’s a whole grain that’s relatively low in calories (216 calories per cup), high in fiber, gluten-free, and may be incorporated into an assortment of recipes. The USA Rice Federation highlights that brown rice includes no trans-fat or cholesterol, and only trace amounts of sodium and fat.
Other health benefits
Brown rice is recommended by the ADA as a much better alternative over white rice for individuals attempting to controls diabetes. The organization points out that brown rice provides a wide selection of advantages for people at risk of prediabetes and type 2 diabetes.
How does brown rice help diabetics?
Brown rice Includes lots of nutrients such as vitamins, minerals, and fiber. Thiamine (Vitamin B) found in brown rice helps with carbohydrate metabolism. Whole grain brown rice also contains magnesium and selenium. Selenium plays an essential role in antioxidant enzymes and affects thyroid health.
Studies for brown rice vs white rice for diabetes
A study looked at over 157,000 girls and 39,000 men between the ages of 26 and 87 between 1984 and 2006. Not one of them had diabetes at the start of the analysis. Participants’ ingestion of brown rice, white rice, and other foods were evaluated and updated every two to four decades.
Reasons to switch to brown rice
The connection between eating white rice and developing Type 2 diabetes is of particular importance to Americans today. Recent statistics reveal white rice consumption has increased dramatically in the USA lately, and so has the incidence of Type 2 diabetes.
Why Brown Rice Is Better For Weight Loss
Research 1 has shown that foods naturally rich in fiber are good for weight management. They help people curb hunger, get full, and stay full better than foods with less dietary fiber.
Why Brown Rice Is Better For Fending Off Diabetes
Rates of type 2 diabetes are skyrocketing in America and worldwide. From 1980 through 2013, the number of adults in the U.S. with newly diagnosed diabetes more than tripled, according to the Centers For Disease Control.
Whole Grains, Weight, Diabetes, Hypertension
And certainly, in helping control weight, whole grains like brown rice help control a major risk factor for diabetes – weight gain. Excess weight is also a major risk factor for hypertension.
Why Brown Rice Is Better For Blood Pressure
Hypertension, or high blood pressure, is another deadly epidemic in America. Currently, one in three adult Americans has hypertension. Another one in three has pre-hypertension.
Eugenia Killoran
Eugenia Killoran has been the food and fitness journalist for the Pritikin Program since 1992. She has published more than 3,000 articles, lectures, and book chapters on a wide variety of healthy living and weight-loss topics.
Can Diabetics Eat Rice?
Yes, a diabetic can enjoy rice but the type of rice is really important. The best choice for diabetics is brown rice, which has been linked to lower blood sugar levels as well as improved insulin sensitivity in people with diabetes.
What Rice Doesn't Raise Blood Sugar Levels?
Rice is a good source of carbohydrates, which are turned into glucose in your body and then used for energy. When you eat rice, it gets digested quickly due to its high glycemic index (GI) and causes blood sugar levels to spike.
Is Basmati Rice Better for Diabetics?
Basmati rice is a long-grain white rice variety that grows in India and Pakistan. It has been linked with lower blood sugar levels as well as improved insulin sensitivity in people with diabetes because of its lower glycemic index (GI).
What Is The Glycemic Index of Rice?
The glycemic index (GI) rating is a measure of how quickly a food raises blood sugar levels. Foods that have a high GI are not good for people with diabetes because they can cause blood sugar spikes.
What Is The Best Rice for Diabetics to Eat?
There are a few different types of rice that are good for diabetics. The best one is brown rice or brown basmati rice, which is high in fiber and has a low glycemic index. This means that it doesn't raise blood sugar levels as much as other types of rice.
Different Varieties of Rice
There are over 40,000 varieties of rice, which means that there are many different types to choose from. Some of the most popular ones include brown rice (also known as whole-grain), white rice, and basmati rice.
Other Rice Grains
There are other options that can be used instead of rice. They contain more protein than white or brown varieties so they may help keep you full for longer. There's no reason to avoid these grains if you have diabetes as well!
Using Brown Rice For Diabetes
Brown rice’s fiber-rich outer layer slows the digestive enzymes penetration into its starchy parts. This slows the process of releasing sugar into the bloodstream. This is important for diabetics because the bodies of people with Type 2 diabetes are unable to properly regulate and use the sugar in the bloodstream.
Many Reasons To Switch To Brown Rice
With a growing body of evidence showing a clear link between eating white rice and developing Type 2 diabetes and how brown rice can help, switching to eating brown rice instead of white is important. White rice causes glucose metabolism to deteriorate and increases people’s risk of becoming diabetic.
Nutritional Benefits of Brown Rice
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, Cholesterol And Diabetes
Diabetics and people at high risk for diabetes tend to have a high level of cholesterol and not enough high-density lipoproteins to remove it from their bodies. The American Diabetes Association recommends adding whole grains like brown rice to their diets to reduce their cholesterol level.
Overview
- Rice is a versatile grain consumed by people around the world. It serves as a staple food for ma…
There are more than 7,000 varieties of rice and several colors, shapes, and sizes. The most common varieties in the United States are white rice and brown rice. White rice is the most commonly consumed type, but brown rice is also a popular option. - This article looks at the benefits and drawbacks of both white rice and brown rice.
The difference between brown rice and white rice
Nutrient rich
- Brown rice has a slight advantage over white rice when it comes to nutrient content. It has more …
For comparison, 100 grams (3.5 ounces) of cooked brown rice provide 1.6 grams of fiber, whereas 100 grams (3.5 ounces) of white provide only 0.4 grams of fiber ( 2, 3 ).
Positive effects on blood sugar levels
- Brown rice is high in magnesium and fiber, both of which help control blood sugar levels.
Research suggests that regularly eating whole grains, like brown rice, helps lower blood sugar levels and decreases the risk of type 2 diabetes ( 4 ). Even just replacing white rice with brown has been shown to lower blood sugar levels and decrease type 2 diabetes risk ( 5 ). - On the other hand, eating lots of white rice has been linked to an increased risk of diabetes ( 6, 7…
This may be due to its high glycemic index (GI). The GI measures how quickly a food increases your blood sugar.
May reduce heart disease risk
- Studies suggest that eating brown rice helps reduce several risk factors for heart disease ( 14 ).
An analysis of 45 studies found that people who ate the most whole grains, including brown rice, had a 16–21% lower risk of heart disease than people who ate the fewest whole grains ( 15 ).
Rich in antioxidants
- The bran of brown rice contains many powerful antioxidants, which can help neutralize harmful f…
Studies show that due to their antioxidant levels, whole grains like brown rice may help prevent chronic diseases such as heart disease, cancer, and type 2 diabetes ( 21 ).
Aids weight control
- Eating brown rice instead of white may also significantly reduce weight, body mass index (BMI), …
In one study including 29,683 adults and 15,280 children, researchers found that the more whole grains people ate, the lower their body weight ( 23 ). - Additionally, a randomized controlled trial in 40 women with overweight and obesity found that b…
Brown rice contains more nutrients than white rice, and it may also be more favorable for blood sugar levels, heart disease risk, and weight control.
Brown rice contains antinutrients
- Antinutrients are plant compounds that may reduce your body’s ability to absorb certain nutrient…
While phytic acid may offer some health benefits, it also reduces your body’s ability to absorb iron and zinc from food. Soaking rice before cooking can help retain some of the nutritional value ( 20 ).
Brown rice contains arsenic
- Brown rice tends to be higher in arsenic than white rice ( 2 1 ).
Arsenic is a toxic heavy metal that is naturally present in the environment, but it has been increasing in some areas due to pollution. Significant amounts have been identified in rice and rice-based products ( 22, 23 ). - Long-term consumption of arsenic may increase your risk of chronic diseases including cancer, …
However, this should not be a concern if you eat rice in moderation as part of a varied diet. A few servings per week should be fine.
Just one thing
- Try this today: Want to mix up your meals with some alternatives to rice? There are several healt…
Last medically reviewed on August 16, 2021
How we vetted this article
- By SaVanna Shoemaker — Medically reviewed by Amy Richter, RD, Nutrition — Updated on August 16, 2021