Can Diabetics Eat Brown Rice?

One of the most important food sources on the planet, rice may supply up to 50% of the daily calories for 50% of the world’s population. Being a nutrient-rich whole grain, brown rice is a better option than white rice. It can be included in a diabetes-friendly diet. However, it is critical to consider portion sizes as well as the overall balance of carbohydrates, proteins, and fats in your meals.

Brown rice is a whole grain that’s high in fiber and nutrients. It is considered to be healthier than white rice because it is less processed and retains more nutrients. However, both brown and white rice is high in carbohydrates and, when consumed in large quantities, can cause blood sugar levels to rise.

Brown Rice

Can Diabetics Eat Brown Rice?

Diabetics can consume brown rice. In fact, it is frequently recommended as part of a healthy diet for diabetics. Brown rice is a high-fiber whole grain that can help regulate blood sugar levels and improve digestion.

It’s also high in essential nutrients like vitamins and minerals. However, people with diabetes should monitor their carbohydrate intake, including rice, and incorporate it into their overall meal plan in a way that helps them manage their blood sugar levels. It is also advisable to seek personalized dietary advice from a healthcare provider or a registered dietitian.

Carbohydrates are one of the things you should avoid. It’s easy to understand why. Consuming too many carbohydrates will raise your blood sugar level. The good news is that there are meals that can assist you in maintaining a healthy blood sugar level. A wonderful example of a food that might lower your blood sugar level is brown rice.

If you have diabetes and want to eat brown rice, you should:

  • Portion sizes should be kept to a minimum: A serving of rice is usually 1/2 cup cooked or the size of a small fist.
  • Rice pairs well with protein and healthy fats: Adding protein to your rice dishes, such as chicken or tofu, and healthy fats, such as olive oil or avocado, can help stabilize blood sugar levels and reduce the absorption of carbohydrates.
  • Brown rice is preferable to white rice for the following reasons: Brown rice has a lower glycemic index as compared to white rice, which means it is absorbed more slowly and may have less impact on blood sugar levels.

Can Brown Rice Lower Blood Glucose Levels?

The good news is that brown rice can help diabetics manage their blood sugar levels. In fact, it can lessen the likelihood of acquiring type 2 diabetes.

The advantages of brown rice in terms of food are numerous. It has more fiber, which can hinder how quickly carbohydrates are absorbed. Additionally, it has a lower GI than white rice, ranging from 56 to 69.

If you want to manage your blood sugar levels, you need to look at your portion proportions. This is because of the fact that various foods have varying effects on your body. For instance, a piece of grilled chicken can lower your blood sugar levels, while pastries and biscuits can raise them.

Does it Bring Down Blood Pressure?

You might want to think about including brown rice in your diet if you have diabetes. This grain has a plethora of nutrients and can support blood sugar regulation.

There are 422 million types two diabetics worldwide. Heart attacks, kidney failure, lower limb amputation, and blindness are side effects of this illness. In middle-income nations, it is becoming a bigger issue.

According to several studies, eating brown rice may reduce your chance of developing type 2 diabetes. A whole-grain diet is advised by the American Diabetes Association. However, it’s crucial to take your daily intake of carbohydrates into account.

Your exercise level should determine how many carbs you consume. Height and weight are further factors.

Can it Reduce the Glycemic Index?

Brown rice might be a smart choice for you if you have diabetes or prediabetes. Because of its low glycemic index, it doesn’t induce a spike in blood sugar levels. It also aids in weight loss and is high in fiber.

Your blood sugar levels are also greatly influenced by how many carbohydrates you eat each day. Distribute your carbs throughout the day to avoid a spike. Brown rice, fortunately, is a superior source of complex carbs. It can be used in place of white rice in your diet.

Studies on food have revealed that brown rice is healthier than white rice. However, there is frequently no clear cause and effect in this research, making them ineffective.

Can it Assist in Weight Loss?

For those with diabetes, brown rice is a better option and a healthy approach to managing blood sugar. It is a good source of numerous vitamins and is high in fiber.

Additionally, it is a great provider of necessary minerals. For instance, it contains a lot of magnesium. This mineral controls muscles and neurons and aids in blood pressure maintenance.

It has been discovered that brown rice lowers the risk of type 2 diabetes. Additionally, it helps with weight management. It is advisable to drink it in moderation, though.

A large correlation between the consumption of brown rice and a lower incidence of type 2 diabetes was found in a study involving 197,228 adults. Additionally, it was discovered that those with a diet high in whole grains had a lower risk of contracting the illness.

Reference: Effect of Brown Rice Consumption on Inflammatory Marker and Cardiovascular Risk Factors among Overweight and Obese Non-menopausal Female Adults

Does it Help to Prevent Blood Sugar Peaks?

For diabetics, brown rice is a fantastic strategy to prevent blood sugar rises. It has a lot of fiber and antioxidants and is simple to add to many meals. It also goes through less processing than white rice. It can be used to make salads or a bowl for breakfast.

Consuming whole grains may help improve insulin sensitivity, according to some studies. The likelihood of getting type 2 diabetes will decrease as a result. According to other research, eating whole grains can aid in weight loss. You’ll generally feel fuller for longer and have more energy if you eat meals that limit the bloodstream’s absorption of sugar.

White rice is not as effective at regulating blood sugar as brown rice. Short-term studies might not show these advantages, though.

Is it Good for the Heart?

Brown rice is better for your Heart than white rice, so you should choose it instead. It lowers poor cholesterol levels and guards against heart-related issues like blocked veins, coronary episodes, and stroke. Additionally, incorporating brown rice into your diet can help lower your cholesterol.

Controlling cholesterol levels is crucial since patients with diabetes are more likely to have high cholesterol levels. Brown rice also provides nutrients that aid in the body’s metabolism of glucose and lipids since it has a natural oil that keeps cholesterol levels in check. Therefore, brown rice prevents disease by raising the body’s levels of good HDL cholesterol.

Additionally, it aids in the treatment of other vascular conditions like high blood pressure and vein congestion. Overall, it operates steadily and safeguards your cardiovascular system.

Reference: Brown Rice: Nutritional composition and Health Benefits

How to Prepare Brown Rice?

An affordable and simple-to-prepare pantry staple is brown rice.

  • One cup (180 grams) of dry rice should be added to a pot along with 2 cups (475 ml) of water. The rice should then be rinsed under cold running water. Optional additions include salt and a little olive oil.
  • Bring it to a boil, and then turn the heat down to low and cover. After the majority of the water has been absorbed, simmer for 45 to 55 minutes. Remove from heat, cover, and allow it cool for ten minutes.
  • For optimum texture, fluff the rice with a fork just before serving.
  • When used in grain bowls, curries, salads, stir-fries, soups, and veggie burgers, brown rice is a versatile component. Additionally, it can be used to prepare a filling breakfast of eggs and veggies as well as a low-sugar rice pudding.

Serving and Portion Size

If you want to keep your blood sugar levels steady, you need to control the number of carbohydrates you eat. As a result, you should be mindful of how much brown rice you consume at each meal. Since there is no set amount of carbohydrates that you should consume, you should base your consumption on your objectives for controlling your blood sugar as well as how your body reacts to carbohydrates.

For instance, if your objective is to consume 30 grams of carbohydrates every meal, you should keep your intake of brown rice to 1/2 cup (100 grams), which has 26 carbohydrates. Low-carb meals like chicken breast and greens can then be used to fill out the balance of the meal.

Additionally, to consider portion sizes, it’s critical to keep in mind that whole grains are just one component of a balanced diet. Try to include lean protein, healthy fats, and low-carb fruits and vegetables in each meal, as well as other nutrient-dense meals.

Consume a diversified, balanced diet with a focus on whole foods and little processed food or refined goods. This diet helps keep blood sugar levels steady while also supplying extra vitamins and minerals.


If you have diabetes, eating brown rice in moderation is totally safe. Although it contains a lot of carbohydrates, its fiber, antioxidants, vitamins, and minerals may help you manage diabetes by improving blood sugar management.

To assist in controlling your blood sugar levels, you should still limit your portion sizes and eat brown rice with other nutritious foods like lean meats or healthy fats. Brown rice, which has a chewy texture and nutty flavor, can be a healthy complement to a balanced diet. Small amounts of rice can be consumed by people with diabetes of any sort. The trick is to keep a balanced diet. In the case of prediabetes, you should limit your rice intake in addition to trying to eat a nutritious diet and get frequent exercise.