Best Rice for Diabetics That Won't Spike Your Blood Sugar
White rice is on the American Diabetes Association's 'eat less' list for good reason. 'Generally speaking, if you're eating white rice as a staple in your diet, it can spike insulin levels and blood sugar levels when it's part of your daily consumption,' notes Michelle Routhenstein, MS, RD, CDCES, CDN, a preventive cardiology dietitian and certified diabetes educator. But that doesn't mean people with diabetes need to give up rice entirely.
A scale known as the glycemic index (GI) ranks carb-containing foods on a scale of 0 to 100, based on how much they increase blood sugar after eating. And according to Reema Patel, MD, diabetes and metabolism endocrinologist at Old Bridge Medical Center in New Jersey, white rice has a GI of 70 to 90.
The processing and refining that white rice undergoes strips away its bran and germ, she explains. 'That removes its fiber and other nutrients, which is why white rice becomes high-GI.'
That's a concern, since a study in the International Journal of Advances in Medicine showed that eating high-GI white rice made it tougher for people with type 2 diabetes to control their fasting blood glucose and HbA1C levels compared to other rice types.
It goes without saying that your best bet is scaling back on refined grains like white rice whenever possible. So that begs the question: What is the best rice for diabetics? Whole-grain rice varieties are better GI choices, since they retain their high-fiber germ and bran. And as Dr. Patel notes, they're higher in antioxidants, compounds that enhance cells' sensitivity to insulin.
Here, the types of rice she recommends for diabetics or those watching their blood sugar, along with their GI values:
Red rice: GI 55
Brown rice: GI 50
Wild rice: GI 45
Black rice (aka forbidden rice): GI 35
If white rice is still your favorite, three simple steps can make it more diabetic-friendly and reduce the risk of a glucose spike: Just cook, cool and reheat before eating.
'When you cook rice and allow it to cool, it undergoes a molecular process called retrogradation where some of the starch is converted into resistant starch that is less digestible,' explains Tiffany Bruno, MS, RDN, director of education at Switch4Good. 'This means it will not raise blood glucose levels as much, even after it is reheated.'
Indeed, a study in the Asia Pacific Journal of Clinical Nutrition found that blood sugar surges were 31 percent lower after eating cooked and cooled white rice than after eating freshly-cooked white rice.
Even the best types of rice for diabetics are high in carbohydrates, so Dr. Patel advises limiting your intake to 1/3 to ½ cup per day. Also smart: Eating your rice in conjunction with foods that assist in blood sugar and insulin balance.
'My biggest tip is to add fiber to the meal to help slow digestion and reduce the blood glucose spike that naturally occurs after consuming carbohydrates,' says Bruno. 'Vegetables and beans are the best way, so think of something like a chickpea curry or refried beans with roasted veggies.'
Dr. Patel also recommends adding protein sources such as salmon, chicken, tofu and edamame to rice. Protein also slows carbohydrate digestion and glucose absorption. And in a British Journal of Nutrition study, incorporating protein into meals blunted the blood-sugar climbs caused by white rice.
Finally, bear in mind that the impact that rice has on blood sugar levels can vary from person to person. 'Every person has a different blood sugar response to rice, and every patient has their own blood sugar and HBa1C goals,' notes Dr. Patel. That's why she stresses that it's important to work with your physician to monitor your blood glucose on a regular basis.
More ways to manage your blood sugar:
The Best Low-Sugar Fruits to Stabilize Your Blood Sugar Naturally
Love Cheese? These Options Are Blood Sugar-Friendly and Safe for Diabetics
The 5 Best Sugar Substitutes Diabetics Love—They Taste Great and Keep Blood Sugar Steady!
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
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