Sunita Ahuja eats ‘diabetic rice,' says ‘Itna bhi khaalo kuch problem nahi hota'; know how it helps control blood sugar levels

Indian Express

29-05-2025

Sunita Ahuja spoke about her dietary habits not long ago, especially her love for rice. 'I eat half a roti. I feed half a roti to my dog. I eat a little rice because we, as Nepalese, like our rice. I have diabetes, so I eat a different kind of rice. That's my diabetic rice, which I eat. 'Itna (gesturing a small portion) bhi khaalo kuch problem nahi hota' (You can eat a portion of it. It doesn't cause spikes),' she said.
Taking a cue from her revelation to Curly Tales, we decided to ask experts what this rice is all about.
In recent years, the term 'diabetic rice' has gained popularity, often marketed as a healthier alternative for people with diabetes. 'There's no special rice called 'diabetic rice', but people often use this term for rice types that are better for blood sugar control. These include brown rice, red rice, and some long-grain varieties. Long-grain white rice, for example, has a medium glycemic index (GI) of about 56–69, which means it raises blood sugar more slowly than short-grain white rice (which has a higher GI), but still faster than brown or red rice,' said Kanikka Malhotra, consultant dietician and certified diabetes educator.
But what exactly is 'diabetic rice'?
'Diabetic rice' is not a specific botanical variety of rice; it is a marketing term used to describe rice with a low glycemic index (GI) or that has been processed in a way that reduces its carbohydrate content. These rice types are promoted for their ability to cause a slower rise in blood glucose levels compared to regular white rice,' said Dr Rajeshwari Panda, head of the dietetics department, Medicover Hospital, Kharghar, Navi Mumbai.
Common types of rice labeled or used as 'diabetic rice' include:
Black rice
Red rice
Brown rice
Parboiled rice
Low GI basmati rice
Millet-based rice alternatives (like foxtail or barnyard millet)
Processed low-carb rice (e.g., cauliflower rice, shirataki rice, or konjac-based rice)
These are higher in fibre and nutrients, helping to regulate blood sugar levels effectively compared to regular white rice, said Dr Manish Pendse, senior consultant physician and diabetologist, Medicover Hospitals, Kharghar, Navi Mumbai.
Nutritional composition
The rice types 'marketed for diabetic use' typically have:
Lower available carbohydrates (or slower-digesting carbs)
Higher dietary fibre
More intact bran and germ layers (in unpolished or whole-grain varieties)
More antioxidants (especially in colored rice like black or red)
Lower glycemic index
For example:
White rice: GI of 70–89 (high)
Brown rice: GI of 50–60 (moderate)
Red rice: GI around 55 (moderate)
Parboiled rice: GI 38–50 (low to moderate)
Millets: GI around 40–55 (low to moderate)
How does it help in sugar control?
The glycemic index (GI) measures how quickly carbohydrates in food raise blood sugar levels. 'Lower GI foods cause a slower and more stable rise, which helps prevent blood sugar spikes and supports insulin sensitivity,' said Dr Panda.
Diabetic rice helps in?
*Reducing post-meal blood glucose spikes
*Increasing satiety, helping with portion control
*Improving long-term blood sugar control when incorporated into a balanced diet
*Compared to white rice, which is refined and rapidly absorbed, whole grain or lower GI rice helps modulate glucose response.
However, Dr Panda noted that some versions of 'diabetic rice' may have even lower carbohydrate content (like konjac-based rice or cauliflower rice), making them more suitable for advanced stages of diabetes or carbohydrate intolerance.
How much is too much?
Experts agree that even the healthiest rice can spike blood sugar if eaten excessively. 'Portion control is key,' said Dr Panda.
According to Dr Panda, 1/2 to 3/4 cup cooked rice per meal (approx. 100–150 grams) is a reasonable portion for most people with diabetes.
*Always combine with non-starchy vegetables, protein, and healthy fats to reduce the glycemic impact
*Avoid pairing with other high-GI foods (like sugary sauces or sweetened beverages)
One small bowl of lunch or dinner is recommended for the patient after the doctor's advice, said Dr Pendse.
While there's no magic rice that 'cures diabetes', incorporating low-GI, high-fibre rice varieties in controlled portions can significantly improve blood sugar management. 'As a dietitian, I recommend personalising rice intake based on a patient's blood sugar response, overall diet, and lifestyle. Always remember that the way rice is cooked, the portion size, and the overall meal composition matter more than just the type of rice,' said Dr Panda.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.