What kind of rice should a diabetic eat and why?

Rice is a staple food for many people around the world, but it can be difficult to choose an appropriate type of rice. The type of low gi rice for diabetics you choose depends on your needs—whether you have diabetes or are simply trying to get more fiber into your diet.

Brown rice

Brown rice, which has a lower glycemic index than white rice, is made from the whole grain of the rice kernel. It’s also a good source of fiber, B vitamins and minerals like magnesium and selenium. To keep your blood sugar levels under control while eating brown rice:

  • Eat it only once or twice per day instead of three times per day like you would with regular old white rice;
  • Increase the amount of water you add to your cooking pot when cooking brown rice by about 50 percent—this will help reduce starchiness in the final product;
  • When cooking your favorite recipes that call for one cup of uncooked (or hard) boiled low gi white rice or sweetened instant white puffed cereal (like Cheerios), substitute half as much uncooked whole-grain brown steamed basmati (brown) instead

Wild rice

Wild rice is a good source of protein and fiber, with a lower glycemic index than white rice. It also has higher levels of B vitamins, magnesium and potassium than brown or white rice. While wild rice is not as common as other kinds of rices, it can be found in some grocery stores or ordered online.

Rice with a high fiber content

  • High fiber content
  • Helps to stabilize blood sugar
  • Helps with weight loss

Glutinous (sticky) rice

Glutinous (sticky) rice is a type of rice that contains a high amount of amylopectin, a type of carbohydrate that causes an increase in blood sugar. The sticky nature of this type of rice makes it ideal for desserts such as mochi.

Glutinous rice has been shown to have a high glycemic index (GI), which means it causes rapid increases in blood sugar levels after consumption. In general, foods with higher GI values are considered more problematic than those with lower GI values because they can cause spikes in insulin levels and subsequently lead to weight gain or obesity over time if you eat them often enough without any other changes being made in your lifestyle habits.

Brown and wild rice are good options for people with diabetes, as is choosing a rice with a higher fiber content.

If you are diabetic, then a higher fiber content is important. Brown and wild rice are good options for people with diabetes, as is choosing a rice with a higher fiber content.

The glycemic index of brown or wild rice tends to be lower than regular white rice because it has more starch and less sugar than traditional white rices. This makes these types of grains healthier options for diabetics who are trying to maintain their blood sugar levels without raising them too much (which can cause complications like heart disease).

Brown and wild rice also have lower calories than regular white rices because they’re not processed in the same way — they don’t undergo any cooking process before being sold at supermarkets or restaurants!


The best way to answer this question is by looking at the glycemic index. The glycemic index of brown rice is 100, while wild rice scores a low number of 45. Glutinous rice has an index score of 55, which means it’s much lower in terms of carbohydrate content and glycemic response than other types of rice.


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