There are a few dietary restrictions when it comes to consuming certain foods for individuals who have diabetes. This is due to the carbohydrates, additives, and glycemic levels in certain foods.
While white rice is known to have a high glycemic index and is low in fiber, micronutrients, and polyphenols, there are diabetic-friendly rice options you can consider. When choosing a healthy diet plan, it is important to speak with a healthcare professional regarding the best options for your lifestyle.
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Rice in a Diabetes Diet
When people with diabetes consume rice, it is important to understand how the body reacts.
A cup of white rice has 53.4 grams of carbohydrates.When an individual with diabetes consumes drinks and foods with carbohydrates, it breaks down into glucose and the body’s blood sugar rises.
How Carbohydrates Affect People With DiabetesWhen rice is consumed, this can lead to elevated glucose levels after a meal:In an individual without diabetes, their insulin will help the blood sugar levels from increasing too much.If an individual has diabetes,depending on the type, the body either doesn’t make insulin or the body is resistant to it.
How Carbohydrates Affect People With Diabetes
When rice is consumed, this can lead to elevated glucose levels after a meal:In an individual without diabetes, their insulin will help the blood sugar levels from increasing too much.If an individual has diabetes,depending on the type, the body either doesn’t make insulin or the body is resistant to it.
When rice is consumed, this can lead to elevated glucose levels after a meal:
Therefore, if you have diabetes, it is important to watch the carbohydrates intake:
However, other studies have shown that eating brown rice instead of white rice may be associated with a lower risk oftype 2 diabetes.
Is Brown Rice Good for People with Diabetes?
Healthy Rice Options
When consuming rice, it is important to be mindful. If possible, opt for brown rice, which is linked to a lower risk of type 2 diabetes.That said, brown rice is also high in:
Other options for rice include:
Alternatives to Rice
There are other foods that you can try as an alternative option. The following whole grains are a good source of dietary fiber and many nutrients:
Another nutritious alternative is cauliflower rice, which is grain-free and low in carbs.
It is important to speak with a healthcare professional before you add any foods to your diet. They can give you the right information as it relates to your specific condition.
A Word From Verywell
When an individual has diabetes, diet is a big factor when it comes to staying healthy and controlling sugar levels. It‘s all about balance. Speak with a healthcare professional so you can properly plan a menu that will keep you healthy.
It is also important to educate yourself about proper options for diet, lifestyle, and exercise habits so you can have a wonderful quality of life. If you have any questions or concerns, check with your healthcare provider and they can lead you in the right direction.
7 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.U.S. Department of Agriculture.Rice, white, short-grain, enriched, cooked.American Diabetes Association.Carb counting and diabetes.Van Dam R.A Global perspective on white rice consumption and risk of type 2 diabetes.Diabetes Care. 2020;43(11):2625-2627. doi:10.2337/dci20-0042Yu J, Balaji B, Tinajero M, et al.White rice, brown rice and the risk of type 2 diabetes: a systematic review and meta-analysis.BMJ Open. 2022;12(9):e065426. doi:10.1136/bmjopen-2022-065426Wu X, Guo T, Luo F, Lin Q.Brown rice: a missing nutrient-rich health food.Food Science and Human Wellness. 2023;12(5):1458-1470. doi:10.1016/j.fshw.2023.02.010Centers for Disease Control and Prevention.Contribution of Whole Grains to Total Grains Intake Among Adults Aged 20 and Over: United States, 2013–2016.Harvard Health Publishing.Vegetable of the month: Cauliflower.
7 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.U.S. Department of Agriculture.Rice, white, short-grain, enriched, cooked.American Diabetes Association.Carb counting and diabetes.Van Dam R.A Global perspective on white rice consumption and risk of type 2 diabetes.Diabetes Care. 2020;43(11):2625-2627. doi:10.2337/dci20-0042Yu J, Balaji B, Tinajero M, et al.White rice, brown rice and the risk of type 2 diabetes: a systematic review and meta-analysis.BMJ Open. 2022;12(9):e065426. doi:10.1136/bmjopen-2022-065426Wu X, Guo T, Luo F, Lin Q.Brown rice: a missing nutrient-rich health food.Food Science and Human Wellness. 2023;12(5):1458-1470. doi:10.1016/j.fshw.2023.02.010Centers for Disease Control and Prevention.Contribution of Whole Grains to Total Grains Intake Among Adults Aged 20 and Over: United States, 2013–2016.Harvard Health Publishing.Vegetable of the month: Cauliflower.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
U.S. Department of Agriculture.Rice, white, short-grain, enriched, cooked.American Diabetes Association.Carb counting and diabetes.Van Dam R.A Global perspective on white rice consumption and risk of type 2 diabetes.Diabetes Care. 2020;43(11):2625-2627. doi:10.2337/dci20-0042Yu J, Balaji B, Tinajero M, et al.White rice, brown rice and the risk of type 2 diabetes: a systematic review and meta-analysis.BMJ Open. 2022;12(9):e065426. doi:10.1136/bmjopen-2022-065426Wu X, Guo T, Luo F, Lin Q.Brown rice: a missing nutrient-rich health food.Food Science and Human Wellness. 2023;12(5):1458-1470. doi:10.1016/j.fshw.2023.02.010Centers for Disease Control and Prevention.Contribution of Whole Grains to Total Grains Intake Among Adults Aged 20 and Over: United States, 2013–2016.Harvard Health Publishing.Vegetable of the month: Cauliflower.
U.S. Department of Agriculture.Rice, white, short-grain, enriched, cooked.
American Diabetes Association.Carb counting and diabetes.
Van Dam R.A Global perspective on white rice consumption and risk of type 2 diabetes.Diabetes Care. 2020;43(11):2625-2627. doi:10.2337/dci20-0042
Yu J, Balaji B, Tinajero M, et al.White rice, brown rice and the risk of type 2 diabetes: a systematic review and meta-analysis.BMJ Open. 2022;12(9):e065426. doi:10.1136/bmjopen-2022-065426
Wu X, Guo T, Luo F, Lin Q.Brown rice: a missing nutrient-rich health food.Food Science and Human Wellness. 2023;12(5):1458-1470. doi:10.1016/j.fshw.2023.02.010
Centers for Disease Control and Prevention.Contribution of Whole Grains to Total Grains Intake Among Adults Aged 20 and Over: United States, 2013–2016.
Harvard Health Publishing.Vegetable of the month: Cauliflower.
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