Is Rice For Diabetes Good? Know The Right Answer Now!

Snehil Sharma

Snehil Sharma
Feb 2023

2 min read

Table of content

Rice is cherished almost by everyone, especially when you have them with dal, chutney, curd, and pickle. But the question here is, “Is rice for diabetes good?” Without a doubt, diabetes is one of the most prevalent health conditions in India. Thus, in this medical disorder, an individual is not able to produce sufficient insulin or fails to produce insulin. Diabetes was once thought to be a genetic condition, but it is now thought to be caused by an inactive lifestyle. When you are diagnosed with diabetes, your doctor will most likely advise you to avoid white rice, sweets, and potatoes. But if you are someone who has grown up eating white rice, it is difficult on various levels.

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Rice For Diabetes Diet

When people diagnosed with diabetes consume rice, it is, however, crucial to understand how the human body will react.

For example, a cup of white rice contains 53.4 grams of carbohydrates. When a diabetic consumes drinks and foods containing carbohydrates, they break down into glucose, causing blood sugar levels to rise in the body. Accordingly, if a person has diabetes, it is essential to watch their carbohydrate intake.

  • For People With Type 1 Diabetes:

In such cases, the pancreas in the body doesn’t produce insulin, so it is essential to count the carbs in your meal.

  • For People With Type 2 Diabetes:

Here, your body is resistant to insulin and does not produce enough to properly offset the blood sugar increase. So, in the type 2 diabetes plan, it is advised to eat small amounts of carbohydrates throughout the day instead of a lot at one time.

Is rice good for diabetes? This question is still creating confusion among people. So, scientifically, rice is known to have a rich amount of carbohydrates, a high glycemic load, and a high glycemic index. Thus, various studies and research are showing that consuming high amounts of white rice increases the risk of diabetes by 10–11%.

How To Calculate Carb Intake?

The total carbohydrate consumption will vary based on height, weight, and physical activity level. Thus, patients should discuss the number of carbs required for their individual needs with their physicians or dietitians.

One-third (1/3) of a cup of regular, boiled brown rice which is the best rice for diabetics to eat, for example, contains approximately 15 g of carbohydrates and slightly more than 1 g of fiber. White rice contains the same number of carbs, but it provides less fiber and has fewer nutrients. Thus, for a healthful diet, rice is good for diabetes if taken in a suitable portion size. Even many people follow a no carb diet which is good only if taken in the recommended way.

So, below we are sharing a few types of rice and the carbs they contain per cup after cooking:

Long-grain White Rice For Diabetes


Medium-grain White Rice For Diabetes:


Short-grain White Rice For Diabetes:


Long-grain Brown Rice For Diabetes:


Medium-grain Brown Rice For Diabetes:


Wild Rice For Diabetes:


Glutinous White Rice For Diabetes:


Rice Noodles For Diabetes:


Why Are You Told To Avoid Rice

Many doctors and dietitians, however, advise eliminating rice from a diabetic’s diet. So, the reasons for removing rice from a diabetes diet plan are:

  • Rice, however, carries a large amount of starch, which raises the blood sugar levels in our bodies.
  • It does not aid in blood sugar regulation due to its low fiber content.
  • Also, rice has a high GI (glycemic index), which is why it is not good for people with diabetes.

But does this mean that if you’re diabetic, rice isn’t good for you? No, you certainly can eat rice. However, you need to make sure that you consume rice with dal and desi ghee. Also, benefits of ghee have a lot of health advantages the best one is it trims down the speedy rise in blood sugar levels.

Nutritional Value Of Rice

We all consume rice, not just because it’s soft, tasty, and easy to digest, but also because it’s a high-energy food that is packed with nutrients.

  • Rice is loaded with a good number of calories. It contains around 345 calories for every 100 grams.
  • It is cholesterol free.
  • A perfect source of vitamins and minerals
  • Promotes excellent gut bacteria.
  • Contains less sodium and is good for people with hypertension.
  • Rich in calcium, potassium, iron, and phosphorus.
  • Also, have riboflavin, thiamine, niacin, and other vitamins that prevent certain forms of cancer.

There are several rice benefits, but polishing robs it of its nutrients. Rice loses the majority of its fiber content during the milling process. The top layer of rice is called the barn layer, which contains most of the nutrients, but it gets lost during milling.

Types Of Rice For Diabetes

So, the most common types of rice are brown and white rice but did you know, there are other types of rice as well, that you might not be aware of? Let’s jump into a few types of rice for diabetics that have a lower glycemic index when compared to white rice. So, it means they take more time to digest and release sugars into the bloodstream more slowly.

Different Types Of Rice For Diabetes
Alternative To White RiceGlycemic Index (boiled)
Brown Rice50-55
Whole Grain Basmati Rice50 to 52
Steamed Brown RiceAround 50
Red RiceAround 55
Black rice42 to 45
Wild Rice45

Healthy rice for diabetics is whole grain basmati, which is known to have resistant starch, copper, and magnesium that increase digestion time. So, having all these nutrients makes rice for diabetes an essential part of your diet plan. Also, rice varieties like black rice and wild rice are good options to include in your diabetic food list, but yes, the method of cooking may increase the glycemic index drastically.

What Are the Alternatives Of Rice?

So, there are a few foods that an individual can try as an alternative option. Such as:

  • Cauliflower rice
  • Barley
  • Millet
  • Buckwheat
  • Quinoa

How To Eat Rice Without Spiking Blood Sugar?

So, here are a few points and tips on how you can consume rice or add rice to your diet.

1. Change The Type of Rice You’ve Been Consuming

Is rice good for diabetes? Yes, if consumed in the recommended amount. Always go for brown rice, wild rice, or whole-grain basmati rice. So, these types of rice are good for people with diabetes. Also, they have a lower GI score and are richer in fiber, nutrients, and vitamins.

2. Change Your Cooking Method

Try to avoid cooking rice in a pressure cooker. Instead of a pressure cooker, use an open pan with extra water to remove its starch. Draining the excess water once the rice is cooked will help you get rid of some of the starch.

3. Manage Portion Sizes and Frequency

Reduce the amount of rice in your meal. Allow yourself a slow transition from eating twice a day to once a day to a few times a week. Slow changes are simple to implement and promote when developing long-term habits.

4. Balance Your Meals

After reducing the amount of rice in your meal, load your meal with proteins, fiber rich foods, and veggies to make up for it. Also, you can tweak your khichdi, and pulao recipes with less rice and more lentils or dals to make them healthier.

5. Try Diabetes Rice Substitute

If you are open to trying new things, try to replace rice with alternative grains. For example, ragi (millets), jau (barley), kuttu ka (buckwheat) or quinoa, and plain oats.

Brown Rice vs White Rice- Which Rice Is Better For Weight Loss?

Do most fitness gurus suggest that brown rice is the perfect way to go but is it true? What is the reality? So, which rice to eat to lose weight?  Let’s see and compare both white and brown rice and figure out answers to this most frequently asked question with the help of Dietitian Mac Singh.

Method To Cook Starch-free Rice For Diabetes

It is advisable to get rid of the starch in rice and then supplement it with protein-rich foods. Also, you can call it starch-free rice, which is good for diabetics. So, let’s follow the method below to cook rice that is free from starch:

  • Firstly, take a big bowl and add rice to it. Wash them properly.
  • Secondly, fetch a pan and boil some water in it. (Please Note: The water quantity must be three times the quantity of rice you are cooking.)
  • Then, add the washed rice to the pan to boil. In addition, cook on medium heat for around 6 minutes.
  • Later on, when your rice begins to boil, you will find a thick, creamy substance starting to float on the surface of the water. This is starch.
  • Now, let the rice cook till the quantity of water in the pan reduces. Later, you will find grains of rice floating on the water’s surface.
  • To confirm whether the rice is cooked or not, gently press the rice (take it out of the boiling pan). Moreover, if it is tender and soft, it means it is cooked.
  • Later, turn the flame off and remove the pan from the stove.
  • Further, draw off the excess starchy water from the pan.
  • Finally, your starch-free rice is ready to be eaten. Moreover, you can serve it accompanied by vegetables, dal, or curries.

A Word From Fitelo On Rice For Diabetes

People suffering from diabetes can also include rice as part of a healthy diet, but always make sure you consume rice in a disciplined way and be aware that 1 cup of rice contains 45 g of carbs. However, always distribute rice and carbohydrates throughout the day and choose a variety of rice that is low in carbs and has a low GI score. So, most importantly, make sure you discuss and include only the recommended amount of carbohydrates recommended by the doctor or dietitian.

A Weight Loss Motivational Story Of Anu

A homemaker who was suffering from thyroid problems and struggling to lose weight. However, Anu believes that appreciating and respecting your body is essential which is why she approached us. So, let’s find out how Fitelo helped her overweight issue. Thus, read to know her weight loss journey.

Frequently Asked Questions

Q: How To Cook Rice For Diabetes?

Ans: Of all the staples, rice does have a high glycemic index, but cooking it in a certain way can help reduce extra starch. One strategy to reduce the GI is to cook it in a pan with extra water and drain the excess once cooked. Thus, this will you get rid of some of the starch.

Q: Which Is The Best Rice For Diabetics?

Ans: Wholegrain Basmati rice has the lowest GI (glycemic 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.

Q: Does Rice Raise Blood Sugar?

Ans: So, yes, white rice has a high glycemic index, meaning that it can cause spikes in blood sugar.

Q: How Much Rice Can Diabetics Patients Eat?

Ans: So, for a person with diabetes, 40-45 percent of the total kilocalories of the day should be met by carbohydrates.

Q: What Is The Glycemic Index Of Rice?

Ans: The glycemic index of white rice is 79.6. Though it is on the higher side, having rice in smaller amounts or at different times of the day may not have any effect on blood sugar levels.

Q: Which Is The Best Rice For Type 2 Diabetes?

Ans: So, brown rice is the best rice for type-2 diabetes.

Fun Fact

If you love food and love exploring, switching towards desi Indian food would be worth your day out, not just in terms of calories, but variety as well, want to know how? Click Here!

Contact Us Today

Your search to find the right guidance to be a part of all those fat-to-fit stories ends here, accordingly. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.

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