Can diabetics eat brown rice? (2024)

Brown rice is a healthy whole grain. Unlike white rice, which contains only the starchy endosperm, brown rice retains the germ layer and nutrient-rich bran layer. However, despite having more nutrients than white rice, brown rice is still rich in carbs. So can people with diabetes eat brown rice?

Brown rice is a healthy addition to a balanced diet, even if you have diabetes. However, it's important to monitor portion sizes and be aware of how these foods affect blood sugar levels.
General health benefits of brown rice
Brown rice has a diverse nutritional profile, including fiber, antioxidants and several vitamins and minerals.
Specifically, this whole grain contains many flavonoids, which are plant compounds with strong antioxidant effects. Eating foods rich in flavonoids has been linked to a reduced risk of chronic diseases, including heart disease, cancer, and Alzheimer's disease.
There is increasing evidence today that high-fiber foods like brown rice are beneficial for digestive health and may reduce the risk of chronic disease. They can also increase feelings of fullness and help with weight loss.
Nutritional Benefits
One cup (202 grams) of cooked long grain brown rice provides:
Calories: 248 Fat: 2 grams Carbs: 52 grams Fiber: 3 grams Protein: 6 grams Manganese: 86% price Daily Value (DV) Thiamine (B1): 30% DV Niacin (B3): 32% DV Pantothenic acid (B5): 15% DV Pyridoxine (B6): 15% DV Copper: 23% DV Selenium: 21% DV Magnesium: 19% DV Phosphorus: 17% DV Zinc: 13% DV As you can see, brown rice is an excellent source of magnesium. Just 1 cup (202 grams) provides nearly all of your daily needs for this mineral, which helps with bone growth, muscle contraction, nerve function, wound healing and even blood sugar regulation. blood.
Furthermore, brown rice is a good source of riboflavin, iron, potassium and folate.
Benefits of Brown Rice for Diabetics
Thanks to its high fiber content, brown rice has been shown to significantly reduce blood sugar levels after meals in overweight people, as well as those with diabetes type 2 .
Blood sugar control is an important strategy to prevent or delay the progression of diabetes.
In a study in 16 adults with type 2 diabetes, who ate 2 servings of brown rice significantly reduced postprandial blood sugar and hemoglobin A1c (this is an indicator of control status). blood sugar), compared with people with diabetes who ate white rice.

The glycemic index (GI) measures how well foods raise blood sugar in the body and can be a useful tool for people with diabetes.
High GI foods raise blood sugar higher than those with medium or low GI. Therefore, eating more foods in the low and moderate categories can help control blood sugar levels.
Boiled brown rice has a GI of 68, which is classified as a medium GI food.
Here are a few examples of other foods classified based on GI scores, including:
High GI foods (score 70 or higher): white bread, cornmeal, instant oatmeal , white rice, crackers, white potatoes, watermelon Medium GI foods (score 56–69): Couscous, muesli, pineapple, sweet potatoes, popcorn Low GI foods (score 55 or less): ): oatmeal, barley, lentils, beans, non-starchy vegetables, carrots, apples, dates Meanwhile, the GI of white rice is 73 so it should be classified as a high GI food . Unlike brown rice, white rice has less fiber and is therefore digested faster, leading to a spike in blood sugar.
People with diabetes are often encouraged to limit their intake of high GI foods.
To help reduce the total GI of your meals, you should eat brown rice along with low GI foods, protein foods and healthy fats.

Managing total carbs is an important part of controlling your blood sugar. Therefore, you should pay attention to the amount of brown rice you eat in a meal.
Since there is no recommended amount of carbs to eat, you should base your optimal intake on your blood sugar regulation goals and your body's response to carbs.
For example, if your goal is 30 grams of carbs per meal, you should limit your brown rice intake to 1/2 cup (100 grams), which contains 26 carbs. The rest of the meal can then be obtained from low-carb foods like chicken breast and greens.
In addition to looking at portion sizes, it's also important to remember that whole grains are only one part of a balanced diet. You should try to incorporate other nutritious foods into each meal, including lean protein, healthy fats, and low-carb fruits and vegetables.
Eat a varied, balanced diet that is high in whole foods and limited in processed and refined products. This diet not only provides additional vitamins and minerals, but also helps maintain stable blood sugar levels.
In fact, a study in 229 adults with type 2 diabetes found that those with a higher quality meal plan had significantly better blood sugar control than those with a higher quality diet. poor diet.
You should consult a healthcare professional to determine which balanced diet is appropriate for your situation.

To cook brown rice, you need:
Clean the rice with cool water to remove excess starch and dirt on the surface of the rice. Put the rice in a pot with about 1 1/2 cups of water for each cup of dry brown rice. Boil water. Reduce heat to low and cover the pot. Let the rice boil for about 20 minutes before turning off the heat. Let the rice cool and steam for another 10 minutes before using. You can also use a rice cooker, which will heat the rice until it's cooked and then automatically switch to reheat. When cooking is finished, leave the rice in the warm mode for 5 to 10 minutes to prevent the rice from sticking.
Brown rice can be a healthy side dish or a base ingredient for many different recipes. Here are a few ways you can try:
Use brown rice in soups for healthy carbs. Stir-fry vegetables and meat or tofu, then add some brown rice. Combine brown rice with ground beef and add some of your favorite seasoning. Combine brown rice with some milk, sugar, and eggs to make rice pudding. Currently, Vinmec International General Hospital is providing a diabetes screening package to help patients detect the disease early and improve treatment efficiency.

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