Is eating rice good or bad for someone with Diabetes?

May 5, 2025

Introduction: Is Eating Rice Good or Bad for Diabetes?

Rice is a staple food for billions of people around the world — comforting, affordable, and incredibly versatile. But for those managing diabetes, it often raises a critical question: Is eating rice good or bad for blood sugar control? Since rice is rich in carbohydrates, which directly affect glucose levels, many diabetics are unsure whether to include it in their meals or avoid it altogether. This blog explores the science behind rice and diabetes, the different types of rice, and how smart eating habits can help you enjoy rice without compromising your health.

What Happens When Diabetics Eat Rice?

When diabetics eat rice, especially white rice, it quickly turns into sugar in the blood, causing a sharp rise in blood sugar levels. This can be risky for diabetes management. However, choosing lower glycemic index rice like brown or basmati rice, controlling portions, and pairing it with fiber or protein can help reduce the impact.

Is White Rice Bad for Diabetics?

Yes, white rice can be bad for diabetics if eaten in large amounts. It has a high glycemic index, meaning it quickly raises blood sugar levels. Regular consumption of white rice is linked to an increased risk of type 2 diabetes. However, small portions paired with vegetables, fiber, or protein can make it less harmful.

Is Brown Rice a Good Choice for Diabetes?

Yes, brown rice is a better choice for diabetics than white rice. It has more fiber, vitamins, and minerals, and a lower glycemic index, which means it causes a slower rise in blood sugar. Eating brown rice in moderate portions can support better blood sugar control and overall health.

How Rice Affects Blood Sugar in Diabetics

Rice is rich in carbohydrates, which are quickly broken down into glucose by the body. For diabetics, this can cause a rapid spike in blood sugar levels, especially with high-glycemic varieties like white rice. The impact depends on the type of rice, portion size, and what it’s eaten with. High-fiber, lower-GI rice like brown or basmati rice leads to a slower, more controlled rise in blood sugar, making it a better option for diabetes management.

Is Eating Rice Daily Safe for Diabetics?

Eating rice daily can be safe for diabetics if done mindfully. Choosing low-glycemic rice like brown or basmati, keeping portions small, and pairing rice with fiber-rich vegetables or protein can help manage blood sugar. However, eating large amounts of white rice daily may increase the risk of poor glucose control. Balance and variety are key.

Best Types of Rice for Diabetic Diets

Not all rice is created equal when it comes to managing diabetes. Some types have a lower glycemic index (GI), more fiber, and better nutritional value, making them safer options for diabetics. Here are the best types of rice for a diabetic-friendly diet:

1. Brown Rice – High in fiber and nutrients, with a moderate GI. It slows down sugar absorption and helps control blood sugar.

2. Basmati Rice (especially brown basmati) – Has a lower GI than regular white rice and is digested more slowly.

3. Black Rice – Packed with antioxidants and fiber, it has a lower impact on blood sugar and offers additional health benefits.

4. Red Rice – Rich in fiber and minerals, it’s less processed and digests slowly, preventing sharp sugar spikes.

5. Wild Rice – Technically a grass, wild rice is low in carbs, high in protein and fiber, and great for blood sugar control.

Tip: Always watch your portion size and pair rice with protein, vegetables, or healthy fats for better blood sugar balance.

How to Make Rice Good for Diabetes Management

Rice can be part of a healthy diabetic diet if you prepare and eat it in ways that minimize its impact on blood sugar. Here are some tips to make rice better for diabetes management:

1. Choose Low-Glycemic Rice: Opt for brown rice, basmati rice, or black rice, as they have a lower glycemic index (GI) and cause a slower rise in blood sugar.

2. Control Portion Size: Keep portions small to avoid blood sugar spikes. Aim for about 1/3 to 1/2 cup of cooked rice per meal.

3. Pair with Fiber and Protein: Combine rice with fiber-rich vegetables, lean proteins, or healthy fats. These additions slow down digestion and help stabilize blood sugar levels.

4. Cook and Cool Rice: Cooling cooked rice and reheating it can increase its resistant starch content, which has a lower impact on blood sugar.

5. Avoid Refined Rice: Stay away from white rice and other refined varieties, as they are quickly digested and cause rapid blood sugar spikes.

By following these simple steps, you can enjoy rice without significantly affecting your blood sugar levels.

Should Diabetics Avoid Rice Completely?

No, diabetics don’t need to avoid rice completely, but moderation is key. While rice, especially white rice, can cause blood sugar spikes, choosing whole-grain, low-GI varieties like brown or basmati rice, controlling portion sizes, and pairing it with fiber and protein can make it a safer option. The key is balance and making informed choices about the type and amount of rice consumed.

Shri Chyawan's Ayurvedic Solution

Our ayurveda experts have formulated an ayurvedic medicine for diabetics - Diabetes Care Kit. It helps to control your blood sugar levels. This Ayurvedic medicine is meticulously crafted to assist in maintaining balanced blood sugar levels, promoting overall well-being through natural ingredients.

Shri Chyawan Diabetes Care Kit

The Kit contains four types of ayurvedic medicine that play a major role in the management of blood sugar levels:

Madhumoksh Vati
Chandraprabha Vati
Karela & Jamun Ras
Giloy Juice

1. Madhumoksh Vati - Shri Chyawan Ayurveda's Madhumoksh Vati Supports healthy blood sugar levels in the body and removes the problems caused by it.

Ingredients: The main ingredients used in Madhumoksh Vati are vasant kusumakarra, madhumeh harirasa, neem panchang, jamun beej, gudmar, karela beej, talmakhna, jalneem, amla, and baheda.

How To Use: If blood sugar level of patient is 200mg/dl, then he/she is required to take 2 tablet, twice a day, before meal or as directed by the physician.

2. Chandrabha vati - Shri Chyawan Ayurveda's Chandraprabha vati Supports healthy uric acid levels and may contribute to overall wellness.

Ingredients: It consists of Amla, Sandalwood, Daruharidra, Devdaru, Camphor, Cinnamon, and Pipal.

How To Use: Consume 1 tablet at night before going to bed. or as Directed by the Physician.

3. Karela Jamun Ras - Shri Chyawan Karela Jamun Ras supports metabolic health and may contribute to balanced blood sugar levels in the body and Jamun contains jamboline and jambosine, which are believed to support metabolic health.

Ingredients: The main ingredients of this juice/ras are Karela and Jamun juice.

How To Use: Consume 10ml, twice a day, after 1 hour post lunch and dinner or as Directed by the Physician.

4. Giloy Ras: Giloy Ras is an herbal and ayurvedic supplement known for its potential health benefits, including supporting overall well-being and Supports healthy blood sugar levels in the body.

Ingredients: It consists of juice extracted from Giloy.

How To Use: For children 5ml-10ml,

For adults, 10ml-20ml, thrice a day. or as Directed by the Physician.

Final Verdict: Is Eating Rice Good or Bad for Someone with Diabetes?

Eating rice isn’t inherently bad for people with diabetes, but it requires careful selection and moderation. White rice, with its high glycemic index, can cause rapid blood sugar spikes and should be consumed in limited quantities. On the other hand, brown rice, basmati rice, and other whole-grain varieties offer more fiber and a lower glycemic index, making them better choices for blood sugar management. By controlling portion sizes, choosing the right types of rice, and pairing them with fiber and protein, diabetics can enjoy rice without compromising their health.

Ultimately, it’s about finding a balance and tailoring rice consumption to individual needs and lifestyle.