Is Rice Healthy for Diabetics? Here’s What Experts Say

Table of Contents

2. Is Rice Healthy for Diabetics: Healthy Rice Varieties?

3. Is Rice Healthy for Diabetics: How to Enjoy Rice Meals with Managing Blood Sugar?

4. Tips for Including Rice in a Diabetic Diet

You should completely avoid rice’ is one advice you often hear if you have diabetes. Before you follow this advice blindly and give up on something you have been consuming daily, let’s decode the myths and misconceptions around it. When managing diabetics, rice isn’t the main problem; carbohydrates are.

Carbohydrates are the components that mostly affect your sugar levels in the blood. But it doesn’t mean that you have to avoid them. All you have to do is be mindful of them and check your portion sizes.

So, is rice healthy for diabetics? The blog will answer the question with a precise explanation. You will also know the right way to eat rice without spiking your blood sugar, healthy rice options, and tips to include the staple grain in a diabetic diet. By the end of the guide, you will have a clear idea of how to indulge in your favourite rice meals without spiking your blood sugar even if you are advised to cut down on rice. So, let’s begin!

Is Rice Healthy for Diabetics?

Rice is the staple food of India, but many of you are faced with the dilemma of compromising on your preference for rice meals when managing blood sugar levels. Excessive consumption of rice, especially processed rice might increase glucose levels. Since it is a spike carb, the answer to the question is rice healthy for diabetes becomes complicated. Some experts advise avoiding rice completely while others it can be consumed in moderation.

A well-balanced diet with the goodness of essential nutrients is vital for staying healthy, specifically for those with diabetes. If you are diabetic and are striving for a healthy, nutritious diet, you may wonder: is rice healthy for diabetes? You may think of whether carbohydrate-rich foods like white rice are actually good. Well, the short and crisp answer to the question is yes! While each individual has unique needs and preferences, rice can be a part of your diabetic diet.

Is Rice Healthy for Diabetics: Healthy Rice Varieties?

For people with diabetes, selecting the right rice variety can substantially affect your blood sugar control. Although rice is the staple grain, its high carbohydrate content can spike blood sugar levels if you are not mindful. Understanding rice for diabetes can help you make informed diet-related decisions. Here are some healthy rice options that will help you control your blood sugar:

Brown Rice

A whole grain that retains bran and germ layers, brown rice is rich in fibre and essential vitamins and minerals. The rich fibre content slows digestion and contributes to carbohydrate absorption, resulting in steady sugar levels in the blood. So, brown rice is a great diabetic-friendly option.

Unprocessed Basmati Rice

Basmati rice, especially the brown and unpolished one has a comparatively lower GI than processed rice. The digestion is slower, decreasing the risk of quick spikes in blood sugar. Hence, unpolished basmati is another great option for rice for diabetes.

Red Rice

Like black rice, red rice is rich in anthocyanin and has more protein and fibre than its unprocessed white counterparts. Its high anti-oxidant value stands out. Red rice for diabetes has more anthocyanins apigenin, myricetin, and quercetin. This rice type has high flavonoids and can resist free radicals, reducing body inflammation and decreasing the risk of serious illnesses.

Black Rice

Also called forbidden rice, black rice has high anthocyanin, antioxidants in simple words. It has a moderate glycemic index and numerous health benefits like better heart health and improved glucose control.

Mix Rice with Millets

When cooking rice meals, you can tweak your dish. How? Mix rice with millets. When cooking dosa, idli, or khichdi, mix rice for diabetes and millet in equal proportions. This way you can manage your diabetes while still indulging in your favourite dishes.

Is Rice Healthy for Diabetics: How to Enjoy Rice Meals with Managing Blood Sugar?

You have already got the answer to your question is rice good for diabetes? But now you may wonder: how can you indulge in rice dishes without adversely affecting your blood sugar? Here are some ways through which you can enjoy a wholesome meal guilt-free:

Change Your Rice Variety

So, which rice variety is good for diabetes? Instead of processed short-grain rice, opt for brown, black, red, or unpolished rice. These varieties are suitable for diabetics and have a lower glycemic index. They offer numerous health benefits and help in maintaining blood sugar levels.

Twist Your Cooking Method

Do you cook rice in a pressure cooker? Tweak your cooking method to control blood sugar. Wondering how? Simply replace your cooker with a deep-bottomed pan. Cook rice in a pan with more water. After cooking the rice, drain out the extra water. This will help you get rid of starch.

Control Portion Sizes and Frequency

Cut down the amount of rice you consume in your meals and your frequency of eating rice-based meals. You can gradually switch from twice to once a day and then twice or thrice a week. Gradual changes will help you build healthy habits that will last a long time.

Balance Your Meals

When you decrease the amount of rice you consume in a meal, include more protein and fibre-rich vegetables in your diet. You can cook your khichdis and pulao with less rice and more lentils. This will help you balance your meals and them healthier.

Tips for Including Rice in a Diabetic Diet

Are you facing the dilemma of missing out on favourite rice-based meals such as biryanis, pulao, rajma chawal, rice kheer, lemon rice, methi rice, etc? You can enjoy these drool-worthy dishes while keeping in mind portion control. Here are some tips to help you manage your sugar levels so diabetics and rice can become friendly to each other:

Portion Control: Relish your favourite rice dishes in small serving sizes to manage the intake of carbohydrates.
Mix Carbs and Protein: Pair fibre-rich food with vegetables, legumes, millets, or lean protein to slow the digestion process.
Opt for Whole Grains: Choose unprocessed, whole grains such as brown rice, red rice, and black rice over processed rice.
Monitor Sugar levels in the Blood: Check how different varieties of rice impact glucose levels to find the best option for you.

By following the above tips, you can manage your blood sugar levels and diabetic and rice can go together. Follow these tips and enjoy your favourite rice dishes guilt-free!

Conclusion

So, now you have the answer to your question is rice healthy for diabetics? You can consume rice even if you are on a diabetic-friendly diet, but it should be in moderation. You have to choose the right rice variety and eat the grain mindfully to enjoy its nutritional benefits. Options such as brown rice, and black rice have a low glycemic index, making them better options for managing blood sugar. By pairing the staple food with vegetables rich in fibre and protein and practising portion control, you can maintain glucose levels, while enjoying rice meals.

To enjoy meals with high-quality rice, Keshar Kali is your go-to option. We have the best quality rice like Wada Kolam, brown rice, and Madhuram rice. Since now you know if is rice healthy for diabetes, why wait? Go to our website and shop for your preferred type of rice today!