Table of Contents
Key Takeaways
People with diabetes can eat rice by watching portion sizes and choosing higher-fiber options like brown or basmati rice.
The type of rice is key since whole-grain types have a lower risk of blood sugar spikes than white rice.
Eating rice with vegetables, protein, and healthy fats may help manage blood sugar levels after meals.
Rice is a staple food for many people around the world. It’s a common side dish that goes along with other nutritional foods, like meats and vegetables. However, for many people with diabetes, eating rice can be a concern since it’s a carbohydrate that can affect blood sugar (glucose) levels.
Whether people with diabetes can eat rice depends on the type of rice and portion sizes, but the general answer is that it’s fine to eat in moderation. Although brown rice and other whole-grain types of rice are usually a better choice than white rice, everyone responds differently. That’s why regular blood sugar tests can help give a clearer answer.
Can People With Diabetes Eat Rice?
Many people with diabetes eat rice regularly. This food isn’t considered off limits since its effects on blood sugar can vary. The factors that can influence how rice affects blood sugar include:
Portion sizes: Smaller portions mean less glucose is released into the bloodstream
The type of rice: Certain types of rice don’t spike glucose as much as white rice
What else is on the plate: Protein, fat, and fiber can slow the absorption of glucose
How it’s prepared: Allowing the rice to cool after cooking it may cause it to have less of an impact on glucose levels due to resistant starch
While people with diabetes can eat rice, it’s important to make the right choices when eating it. You may need to experiment and note how you’re eating it to pinpoint its exact effects on your blood sugar.
How Does Rice Affect Blood Sugar?
Rice is a grain that comes from the rice plant and was first domesticated in China over 10,000 years ago. Rice affects blood sugar levels because it contains carbohydrates that break down into glucose after digestion. After eating rice, the body converts these carbs into sugar, which can then raise overall glucose levels.
White rice may lead to blood sugar spikes because it has a high glycemic index (GI), a measure of how fast a food increases blood sugar levels. The glycemic index of white rice is usually around 70 or even higher. That means it digests and absorbs quickly, leading to a quick release of glucose into the blood.
The body releases insulin to help move sugar from the blood into the cells. A rapid spike from white rice can then cause the body to release more insulin at once. This can sometimes cause blood sugar to drop too low afterward and cause a person to feel tired or hungry again soon.
What Types of Rice Are Better for Blood Sugar?
Not all types of rice affect blood sugar in the same way. While white rice is the most common type, other types of rice are available, including brown and wild rice. Some types of rice may cause slower, more gradual increases in glucose than others.
Rice options for preventing sharp increases in blood sugar include:
Brown rice (GI 50)
Brown rice keeps its bran and germ, which means it has more fiber than white rice. That extra fiber slows digestion and helps prevent blood sugar spikes.
Basmati rice (GI 50)
Basmati rice, especially brown basmati, has a lower glycemic index than standard white rice. It breaks down more slowly, causing a slower rise in blood sugar.
Wild rice (GI 45)
Wild rice is technically a grass seed that is higher in fiber and protein than white rice. Therefore, it can help slow glucose absorption and reduce rapid blood sugar increases.
Black rice (GI 35)
Black rice has high levels of antioxidants and a lower glycemic index due to its intact bran layer.
Red rice (GI 55)
Red rice keeps its fiber-rich bran intact, which lowers its glycemic load compared to white rice. This helps support steadier blood sugar after meals.
Even if you’re switching to a better rice option for its glycemic index, it’s still important to pay attention to portion sizes. Eating large portions of any rice could increase blood sugar levels. However, people with diabetes who eat rice can blunt the blood sugar response by eating it with protein, healthy fats, and non-starchy vegetables like spinach, broccoli, and zucchini.
When Rice May Not Be the Best Choice
Some people with diabetes may want to limit or avoid all types of rice, especially if they experience high blood sugar levels after switching to a different rice. Fortunately, other foods can be substituted for rice that can be just as delicious without causing spikes.
Healthy Alternatives to Rice
Many grain and seed options are packed with nutrition while maintaining stable blood sugar levels. These alternatives could offer more fiber, protein, and a reduced impact on glucose readings.
Quinoa is a complete protein source with essential amino acids. It contains about 5 grams of fiber per cooked cup and has a lower glycemic index than most rice varieties.
Cauliflower rice has the lowest carbohydrate count among rice substitutes. One cup contains just 5 grams of carbs compared to 45 grams in white rice.
Bulgur wheat brings a nutty flavor and chewy texture to meals. This cracked wheat product is high in fiber and protein with a low glycemic index.
Barley contains beta-glucan fiber that slows digestion and helps control blood sugar rises after eating. Pearl barley cooks faster than hulled barley and is still packed with nutrients.
Lentils can be an excellent rice replacement with 18 grams of protein and 15 grams of fiber per cooked cup. They come in multiple colors and cook quickly without soaking.
While these substitutes can be good options for managing blood sugar, it may be helpful to consult a nutritionist or dietician. Finding the diet that works best for you can help with controlling blood sugar alongside medication and exercise.
Checking Blood Sugar After Eating Rice
Since people with diabetes can react differently to the same foods, checking your blood sugar can help you understand how rice affects you personally. You can test before a meal and again about two hours after eating rice to see whether a specific type or portion causes a spike.
There are several types of glucose meters available that can work depending on your preferences and lifestyle:
Bayer Contour Next EZ Glucose Meter Kit
$ 32.88
$ 39.90
The Bayer Contour Next diabetes testing kit technology evaluates a single sample 7 times for exceptionally accurate results. Bayer Contour Next EZ Meter Features: For self-testing, monitoring and management of blood glucose Proven accuracy Bayer glucose monitor is ready to… read more
TRUE METRIX Self Monitoring Blood Glucose Meter
$ 31.82
$ 38.61
The TRUE METRIX Self Monitoring Glucose Meter by Trividia Health is a reliable monitor for quick and accurate blood glucose testing. The TRUE METRIX self monitoring meter tests blood sugar from the fingertip or forearm, and is able to store 500… read more
A blood glucose meter can help you track trends, such as whether brown or basmati rice offers more steady glucose levels than white rice. For people with diabetes who eat rice regularly, a meter and test strips can make it easier to find foods that don’t spike sugar as much.
Bottom Line
You don’t have to completely stop eating rice if you have diabetes. Eating rice with fiber and protein and watching portion sizes can all help prevent blood sugar spikes. You can also use a blood glucose meter to check your levels and find different rice options that work for you. With some planning, rice can still be part of a balanced diet.
Sources:
Rice Compounds with Impact on Diabetes Control, Foods (2021)
What is Resistant Starch, The Johns Hopkins University (n.d.)
Study Shows Rice First Cultivated in China 10,000 Years Ago, International Service for the Acquisition of Agri-biotech Applications (2017)
Glycemic Index and Diabetes, MedlinePlus (2024)
White Rice, Glycemic Index Guide (n.d.)
Rounding Up Healthy Rice Choices, American Heart Association (2022)
Nutrition for Life: Diabetes Plate Method, American Diabetes Association (n.d.)
FAQs
Can people with diabetes eat rice every day?
Some people can, but it depends on the type of rice, how much is being eaten, and what it’s eaten with. Blood sugar tests can help show how rice is affecting sugar.
Is brown rice always better than white rice?
Brown rice doesn’t usually come with the blood sugar spikes that white rice has. However, eating rice in moderation is still important to control blood sugar levels.
How much rice is a reasonable portion?
Most people can start with around a half cup of cooked rice. The portion size can be adjusted based on how blood sugar levels respond after eating rice.
Should I check my blood sugar after eating rice?
Testing blood sugar after a meal can be helpful to see how rice is affecting sugar levels. Continuous glucose monitors (CGMs) can also be convenient for showing blood sugar trends without having to do constant finger-prick tests.
