Table of ContentsView AllTable of ContentsBenefitsEffectsPortionsRecipesAlternatives
Table of ContentsView All
View All
Table of Contents
Benefits
Effects
Portions
Recipes
Alternatives
Brown rice is a better choice for people with diabetes compared to white rice, thanks to its lower glycemic index (GI) that ensures a more gradual rise in blood sugar. Rich in fiber, it also enhancesinsulin sensitivityand improves digestion.When enjoyed in moderation and combined with otherlow-GI foods, brown rice supports stable blood sugar levels and can help manage diabetes. That said, even brown rice can cause blood sugar spikes and crashes when eaten in large amounts.For this reason, it’s important balance your brown rice portions carefully.monticelllo / Getty ImagesBrown Rice Benefits for DiabetesBrown rice is good for people with diabetes because of its:Lower glycemic index:Brown rice has a lower glycemic index than white rice, so it won’t spike your blood sugar as fast as white rice will. However, like any carbohydrate, it can cause a blood sugar spike if you overdo it.High fiber content:The fiber in brown rice aids in blood sugar control, improves insulin sensitivity, and supports digestion. It helps relieve and preventconstipation, keeps you feeling fuller for longer, and helps with weight management. Fiber, particularlysoluble fiber, is also known to improve cholesterol levels, which is important because people with diabetes have increasedheart diseaserisks.Antioxidants:Brown rice is rich in phenols andflavonoids, antioxidants that interact with and neutralize harmful free radicals, preventing them from causing cell damage.Studies show that the antioxidants in brown rice and other whole grains may help protect against heart disease, diabetes, and cancer.Nutrient profile:Brown rice is high in B vitamins, which are essential for red blood cell production and the metabolism of energy from foods you eat.Even healthy foods like brown rice can have downsides if eaten excessively. To get the most benefits out of brown rice, eat it in moderation and as part of a balanced, healthy diet.How Does Brown Rice Affect Blood Sugar?The average GI value for brown rice is relatively low at 55, while the GI value for white rice is higher at 64.Brown rice’s lower glycemic index is beneficial because it means the grain causes a slower, more gradual increase in blood sugar levels compared to white rice.One small study of adults with diabetes found that eating two servings of brown rice daily for eight weeks significantly lowered post-meal blood sugar andhemoglobin A1clevels compared to white rice.Hemoglobin A1c is a measurement of average blood sugar taken over a period of three weeks.Another study found that participants who ate brown rice 10 times per week experienced significant improvements in blood sugar control and endothelial function, an indicator of blood vessel health.Endothelial dysfunctionis closely associated with an increased risk of stroke and heart disease.Overall, whole grains are much better for people with diabetes than refined grains like white rice.Can Brown Rice Prevent Diabetes?Brown rice may protect against diabetes. One study noted that brown rice contains primarily insoluble fiber, which is linked to improved insulin sensitivity and a reduced risk for type 2 diabetes.How Much Brown Rice Is Safe to Eat?The amount of brown rice that is safe to eat with diabetes depends on several factors, including your activity level, weight, and your body’s response to carbs.Generally speaking, people with diabetes should limit their carbohydrate intake to less than 26% of their daily calories. For a 2,000 to 2,200 calorie diet, this translates to about 130 to 143 grams of carbs per day.Since 1 cup of cooked brown rice has about 50 grams of carbs, people with diabetes can eat up to 2.5 to 3 cups of cooked brown rice per day (if they eat no other carbs). Note that this amount should be spread out throughout the day, not eaten all at once.It’s also important to pair your brown rice with other healthyfoods that lower A1c levels. The American Diabetes Association suggests these proportions for meals:50% of the plate should be non-starchy vegetables, such as leafy greens and broccoli25% of the plate should be healthy carbohydrates, such as whole grains like brown rice and farro25% of the plate should be lean protein, such as skinless chicken, tofu, or fish, not friedDiabetes-Friendly Brown Rice RecipesBrown rice is highly versatile and can easily be included in recipes. Here are some healthful ways to incorporate brown rice into a diabetes-friendly diet:Whole grain salad:Combine brown rice with spinach, cucumber, feta cheese, edamame, and black beans to create a protein-rich grain salad.Mixed vegetable rice:Pair brown rice with a mixture of non-starchy vegetables and a serving of tofu or salmon.Brown rice sushi:Ask for brown rice instead of white rice when ordering sushi.Chicken stir-fry:Use leftover brown rice to make a healthy chicken stir-fry.Breakfast bowl:Top brown rice with scrambled eggs cooked with spinach and avocado oil.It’s essential to be mindful of your portion size when cooking with brown rice. Since everybody responds differently to carbohydrates, it’s a good idea to monitor your blood sugar levels after eating brown rice and then adjust your portion sizes accordingly.Healthy Brown Rice AlternativesOther types of diabetes-friendly rice include:Wild rice: 35 g of carbohydrates per cupBrown basmati rice: 46 g of carbohydrates per cupBrown jasmine rice: 46 g of carbohydrates per cupThese whole-grain rice varieties have a higher fiber content than regular white rice, which may help control blood sugar. Additionally, they typically have larger amounts of vitamins and minerals than traditional white rice.Incorporating a variety of whole grains into your diet can keep you from getting bored with your meals. Healthy, whole-grain alternatives to brown rice include:OatsBarleyQuinoaBulgurFarroAmaranthIs Minute Brown Rice as Healthy as Long-Grain Brown Rice?Traditional long-grain brown rice generally has a higher nutrient content than quick-cooking brown rice, such as the brand Minute Brown Rice. This is because instant brown rice undergoes additional processing, resulting in a loss of some nutrients. Still, instant brown rice is a good source of fiber and can help people with diabetes manage their blood sugar levels.SummaryAlthough brown rice is high in carbohydrates, it contains fiber and other important nutrients for blood sugar control. Compared to white rice, brown rice has been shown to improve after-meal blood sugar levels, body weight, and cholesterol levels.When consuming brown rice, it is important to be mindful of your portion sizes and pair it with healthy fats and lean protein to minimize blood sugar spikes. Consult with a registered dietitian or healthcare provider to determine how many carbohydrates you can eat daily and at each meal.
Brown rice is a better choice for people with diabetes compared to white rice, thanks to its lower glycemic index (GI) that ensures a more gradual rise in blood sugar. Rich in fiber, it also enhancesinsulin sensitivityand improves digestion.
When enjoyed in moderation and combined with otherlow-GI foods, brown rice supports stable blood sugar levels and can help manage diabetes. That said, even brown rice can cause blood sugar spikes and crashes when eaten in large amounts.For this reason, it’s important balance your brown rice portions carefully.
monticelllo / Getty Images
Brown Rice Benefits for Diabetes
Brown rice is good for people with diabetes because of its:
Even healthy foods like brown rice can have downsides if eaten excessively. To get the most benefits out of brown rice, eat it in moderation and as part of a balanced, healthy diet.
How Does Brown Rice Affect Blood Sugar?
The average GI value for brown rice is relatively low at 55, while the GI value for white rice is higher at 64.Brown rice’s lower glycemic index is beneficial because it means the grain causes a slower, more gradual increase in blood sugar levels compared to white rice.
One small study of adults with diabetes found that eating two servings of brown rice daily for eight weeks significantly lowered post-meal blood sugar andhemoglobin A1clevels compared to white rice.Hemoglobin A1c is a measurement of average blood sugar taken over a period of three weeks.
Another study found that participants who ate brown rice 10 times per week experienced significant improvements in blood sugar control and endothelial function, an indicator of blood vessel health.Endothelial dysfunctionis closely associated with an increased risk of stroke and heart disease.
Overall, whole grains are much better for people with diabetes than refined grains like white rice.
Can Brown Rice Prevent Diabetes?Brown rice may protect against diabetes. One study noted that brown rice contains primarily insoluble fiber, which is linked to improved insulin sensitivity and a reduced risk for type 2 diabetes.
Can Brown Rice Prevent Diabetes?
Brown rice may protect against diabetes. One study noted that brown rice contains primarily insoluble fiber, which is linked to improved insulin sensitivity and a reduced risk for type 2 diabetes.
How Much Brown Rice Is Safe to Eat?
The amount of brown rice that is safe to eat with diabetes depends on several factors, including your activity level, weight, and your body’s response to carbs.
Generally speaking, people with diabetes should limit their carbohydrate intake to less than 26% of their daily calories. For a 2,000 to 2,200 calorie diet, this translates to about 130 to 143 grams of carbs per day.
Since 1 cup of cooked brown rice has about 50 grams of carbs, people with diabetes can eat up to 2.5 to 3 cups of cooked brown rice per day (if they eat no other carbs). Note that this amount should be spread out throughout the day, not eaten all at once.
It’s also important to pair your brown rice with other healthyfoods that lower A1c levels. The American Diabetes Association suggests these proportions for meals:
Diabetes-Friendly Brown Rice Recipes
Brown rice is highly versatile and can easily be included in recipes. Here are some healthful ways to incorporate brown rice into a diabetes-friendly diet:
It’s essential to be mindful of your portion size when cooking with brown rice. Since everybody responds differently to carbohydrates, it’s a good idea to monitor your blood sugar levels after eating brown rice and then adjust your portion sizes accordingly.
Healthy Brown Rice Alternatives
Other types of diabetes-friendly rice include:
These whole-grain rice varieties have a higher fiber content than regular white rice, which may help control blood sugar. Additionally, they typically have larger amounts of vitamins and minerals than traditional white rice.
Incorporating a variety of whole grains into your diet can keep you from getting bored with your meals. Healthy, whole-grain alternatives to brown rice include:
Is Minute Brown Rice as Healthy as Long-Grain Brown Rice?Traditional long-grain brown rice generally has a higher nutrient content than quick-cooking brown rice, such as the brand Minute Brown Rice. This is because instant brown rice undergoes additional processing, resulting in a loss of some nutrients. Still, instant brown rice is a good source of fiber and can help people with diabetes manage their blood sugar levels.
Is Minute Brown Rice as Healthy as Long-Grain Brown Rice?
Traditional long-grain brown rice generally has a higher nutrient content than quick-cooking brown rice, such as the brand Minute Brown Rice. This is because instant brown rice undergoes additional processing, resulting in a loss of some nutrients. Still, instant brown rice is a good source of fiber and can help people with diabetes manage their blood sugar levels.
Summary
Although brown rice is high in carbohydrates, it contains fiber and other important nutrients for blood sugar control. Compared to white rice, brown rice has been shown to improve after-meal blood sugar levels, body weight, and cholesterol levels.
When consuming brown rice, it is important to be mindful of your portion sizes and pair it with healthy fats and lean protein to minimize blood sugar spikes. Consult with a registered dietitian or healthcare provider to determine how many carbohydrates you can eat daily and at each meal.
17 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.Centers for Disease Control and Prevention.Fiber: The carb that helps you manage diabetes.Abdul Rahim AF, Norhayati MN, Zainudin AM.The effect of a brown-rice diets on glycemic control and metabolic parameters in prediabetes and type 2 diabetes mellitus: a meta-analysis of randomized controlled trials and controlled clinical trials.PeerJ. 2021;9(1):1-18. doi:10.7717/peerj.11291Gong ES, Luo SJ, Li T, et al.Phytochemical profiles and antioxidant activity of brown rice varieties.Food Chem. 2017;227:432-443. doi:10.1016/j.foodchem.2017.01.093Ravichanthiran K, Ma ZF, Zhang H, et al.Phytochemical profile of brown rice and its nutrigenomic implications.Antioxidants (Basel). 2018;7(6):71. doi:10.3390/antiox7060071Nakayama T, Nagai Y, Uehara Y, et al.Eating glutinous brown rice twice a day for 8 weeks improves glycemic control in Japanese patients with diabetes mellitus.Nutr Diabetes. 2017;7(5):e273. doi:10.1038/nutd.2017.26Kondo K, Morino K, Nishio Y, et al.Fiber-rich diet with brown rice improves endothelial function in type 2 diabetes mellitus: A randomized controlled trial.PLoS One. 2017;12(6):e0179869. doi:10.1371/journal.pone.0179869School of Allied Health Sciences, Kitasato University, Japan, Yamaoka-Tojo M.Endothelial function for cardiovascular disease prevention and management.Int J Clin Cardiol. 2017;4(3). doi:10.23937/2378-2951/1410103American Medical Association.Foods that spike a patient’s blood glucose are not what you think.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-2022-065426Goldenberg J, Day A, Brinkworth G, et al.Efficacy and safety of low and very low carbohydrate diets for type 2 diabetes remission: systematic review and meta-analysis of published and unpublished randomized trial data.BMJ. 2021;372(1):4743. doi:10.1136/bmj.m4743U.S. Department of Agriculture.Rice, brown, cooked, no added fat.Johns Hopkins Medicine.Prediabetes diet.U.S. Department of Agriculture.Wild rice, cooked.U.S. Department of Agriculture.Brown basmati rice.U.S. Department of Agriculture.Brown jasmine rice.MedlinePlus.Glycemic index and diabetes.U.S. Department of Agriculture.Minute whole grain brown rice.
17 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.Centers for Disease Control and Prevention.Fiber: The carb that helps you manage diabetes.Abdul Rahim AF, Norhayati MN, Zainudin AM.The effect of a brown-rice diets on glycemic control and metabolic parameters in prediabetes and type 2 diabetes mellitus: a meta-analysis of randomized controlled trials and controlled clinical trials.PeerJ. 2021;9(1):1-18. doi:10.7717/peerj.11291Gong ES, Luo SJ, Li T, et al.Phytochemical profiles and antioxidant activity of brown rice varieties.Food Chem. 2017;227:432-443. doi:10.1016/j.foodchem.2017.01.093Ravichanthiran K, Ma ZF, Zhang H, et al.Phytochemical profile of brown rice and its nutrigenomic implications.Antioxidants (Basel). 2018;7(6):71. doi:10.3390/antiox7060071Nakayama T, Nagai Y, Uehara Y, et al.Eating glutinous brown rice twice a day for 8 weeks improves glycemic control in Japanese patients with diabetes mellitus.Nutr Diabetes. 2017;7(5):e273. doi:10.1038/nutd.2017.26Kondo K, Morino K, Nishio Y, et al.Fiber-rich diet with brown rice improves endothelial function in type 2 diabetes mellitus: A randomized controlled trial.PLoS One. 2017;12(6):e0179869. doi:10.1371/journal.pone.0179869School of Allied Health Sciences, Kitasato University, Japan, Yamaoka-Tojo M.Endothelial function for cardiovascular disease prevention and management.Int J Clin Cardiol. 2017;4(3). doi:10.23937/2378-2951/1410103American Medical Association.Foods that spike a patient’s blood glucose are not what you think.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-2022-065426Goldenberg J, Day A, Brinkworth G, et al.Efficacy and safety of low and very low carbohydrate diets for type 2 diabetes remission: systematic review and meta-analysis of published and unpublished randomized trial data.BMJ. 2021;372(1):4743. doi:10.1136/bmj.m4743U.S. Department of Agriculture.Rice, brown, cooked, no added fat.Johns Hopkins Medicine.Prediabetes diet.U.S. Department of Agriculture.Wild rice, cooked.U.S. Department of Agriculture.Brown basmati rice.U.S. Department of Agriculture.Brown jasmine rice.MedlinePlus.Glycemic index and diabetes.U.S. Department of Agriculture.Minute whole grain brown rice.
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.
Centers for Disease Control and Prevention.Fiber: The carb that helps you manage diabetes.Abdul Rahim AF, Norhayati MN, Zainudin AM.The effect of a brown-rice diets on glycemic control and metabolic parameters in prediabetes and type 2 diabetes mellitus: a meta-analysis of randomized controlled trials and controlled clinical trials.PeerJ. 2021;9(1):1-18. doi:10.7717/peerj.11291Gong ES, Luo SJ, Li T, et al.Phytochemical profiles and antioxidant activity of brown rice varieties.Food Chem. 2017;227:432-443. doi:10.1016/j.foodchem.2017.01.093Ravichanthiran K, Ma ZF, Zhang H, et al.Phytochemical profile of brown rice and its nutrigenomic implications.Antioxidants (Basel). 2018;7(6):71. doi:10.3390/antiox7060071Nakayama T, Nagai Y, Uehara Y, et al.Eating glutinous brown rice twice a day for 8 weeks improves glycemic control in Japanese patients with diabetes mellitus.Nutr Diabetes. 2017;7(5):e273. doi:10.1038/nutd.2017.26Kondo K, Morino K, Nishio Y, et al.Fiber-rich diet with brown rice improves endothelial function in type 2 diabetes mellitus: A randomized controlled trial.PLoS One. 2017;12(6):e0179869. doi:10.1371/journal.pone.0179869School of Allied Health Sciences, Kitasato University, Japan, Yamaoka-Tojo M.Endothelial function for cardiovascular disease prevention and management.Int J Clin Cardiol. 2017;4(3). doi:10.23937/2378-2951/1410103American Medical Association.Foods that spike a patient’s blood glucose are not what you think.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-2022-065426Goldenberg J, Day A, Brinkworth G, et al.Efficacy and safety of low and very low carbohydrate diets for type 2 diabetes remission: systematic review and meta-analysis of published and unpublished randomized trial data.BMJ. 2021;372(1):4743. doi:10.1136/bmj.m4743U.S. Department of Agriculture.Rice, brown, cooked, no added fat.Johns Hopkins Medicine.Prediabetes diet.U.S. Department of Agriculture.Wild rice, cooked.U.S. Department of Agriculture.Brown basmati rice.U.S. Department of Agriculture.Brown jasmine rice.MedlinePlus.Glycemic index and diabetes.U.S. Department of Agriculture.Minute whole grain brown rice.
Centers for Disease Control and Prevention.Fiber: The carb that helps you manage diabetes.
Abdul Rahim AF, Norhayati MN, Zainudin AM.The effect of a brown-rice diets on glycemic control and metabolic parameters in prediabetes and type 2 diabetes mellitus: a meta-analysis of randomized controlled trials and controlled clinical trials.PeerJ. 2021;9(1):1-18. doi:10.7717/peerj.11291
Gong ES, Luo SJ, Li T, et al.Phytochemical profiles and antioxidant activity of brown rice varieties.Food Chem. 2017;227:432-443. doi:10.1016/j.foodchem.2017.01.093
Ravichanthiran K, Ma ZF, Zhang H, et al.Phytochemical profile of brown rice and its nutrigenomic implications.Antioxidants (Basel). 2018;7(6):71. doi:10.3390/antiox7060071
Nakayama T, Nagai Y, Uehara Y, et al.Eating glutinous brown rice twice a day for 8 weeks improves glycemic control in Japanese patients with diabetes mellitus.Nutr Diabetes. 2017;7(5):e273. doi:10.1038/nutd.2017.26
Kondo K, Morino K, Nishio Y, et al.Fiber-rich diet with brown rice improves endothelial function in type 2 diabetes mellitus: A randomized controlled trial.PLoS One. 2017;12(6):e0179869. doi:10.1371/journal.pone.0179869
School of Allied Health Sciences, Kitasato University, Japan, Yamaoka-Tojo M.Endothelial function for cardiovascular disease prevention and management.Int J Clin Cardiol. 2017;4(3). doi:10.23937/2378-2951/1410103
American Medical Association.Foods that spike a patient’s blood glucose are not what you think.
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
Goldenberg J, Day A, Brinkworth G, et al.Efficacy and safety of low and very low carbohydrate diets for type 2 diabetes remission: systematic review and meta-analysis of published and unpublished randomized trial data.BMJ. 2021;372(1):4743. doi:10.1136/bmj.m4743
U.S. Department of Agriculture.Rice, brown, cooked, no added fat.
Johns Hopkins Medicine.Prediabetes diet.
U.S. Department of Agriculture.Wild rice, cooked.
U.S. Department of Agriculture.Brown basmati rice.
U.S. Department of Agriculture.Brown jasmine rice.
MedlinePlus.Glycemic index and diabetes.
U.S. Department of Agriculture.Minute whole grain brown rice.
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