Can Diabetics Eat Rice?

Diabetics have to pay attention to everything they eat. They need to manage their blood sugar, so it is best for them to eat foods with a low glycemic index that are digested slowly.

It is known that simple sugars have high glycemic index and they cause blood sugar levels to peak, which can be very dangerous for diabetics. Carbohydrates are usually the most responsible for high blood sugar levels. Foods that have a low glycemic index are green beans and vegetables, mushrooms, cabbage, etc.

In this article we will talk about rice. Is rice also safe for diabetics or they should avoid it? Read along and you will get the answers, but first we will tell you some basic things about rice.

More about Rice

Rice is a cereal grain that is consumed all over the world, especially in Asia. Rice is usually rinsed before cooking, in order to remove excess starch. Rice is cooked by steaming or boiling and it absorbs water during cooking. There are many dishes made of rice. It is a common ingredient in many fish dishes and soups, but it is also used to stuff vegetables. In combination with milk and sugar, rice is also used to make desserts. Rice is loaded with nutrients and it has many health benefits for people. There are white, brown, black and red rice and each of them has a different nutrient quality.

Is Rice Safe for Diabetics?

Although it is high in carbohydrates, rice is generally safe for people who have diabetes, but they should be careful. Diabetics can eat rice, but they should not eat all types of this staple food because it can sometimes have a high glycemic index.

Actually, the glycemic index of rice depends on the type of rice that you consume. Studies have shown that the glycemic index of rice is approximately 64, but it can vary from 48 to 92. Foods with a high glycemic index (70 and above) can cause blood sugar levels to peak rapidly, which can damage your blood vessels and nerves and it cause heart and kidney diseases. Diabetics should eat foods with a low or medium glycemic index, so they should avoid white rice. White rice has a glycemic index between 72 and 83, which can be bad for diabetics. The glycemic index of brown rice is between 48 and 62, so this type of rice is much better for diabetics.

Actually, brown rice is white rice that has not been refined and stripped of nutrients. Brown rice contains fiber and magnesium that can regulate blood sugar levels. Many studies have shown that consuming white rice can increase the risk of developing diabetes. On the other side, if you replace white rice with brown rice, it can reduce the risk of developing this long-life health condition. It is recommended to serve brown rice with beans and veggies that are rich in fiber.

As you can see, rice can be good for diabetics as long as it is eaten moderately. You should eat ½ cup serving per day and less than 5 servings per week and you should always choose brown rice.


Diabetes is a problem of many people, so they should eat nutritious and healthy foods. Getting the right amount of carbohydrates is the key to maintain a healthy blood sugar level.

As you have seen, it is good for diabetics to include rice in their diet, but they should eat brown rice and use it moderately. Although rice is considered safe for people with diabetes, some experts recommend that they should replace rice with buckwheat, quinoa or oats whenever possible.