Is Rice Bad for Diabetes? White vs Brown Rice?
December 19, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Is rice bad for diabetes? Learn the difference between white and brown rice, glycaemic index, portions, and the best rice choices.
Introduction:
Rice is a staple food in most Indian homes. People with diabetes often hear that rice is bad for blood sugar, but the truth is not that simple. The type of rice, portion size, and cooking method matter a lot. Let us clearly understand white rice vs brown rice for diabetes in simple Indian English.
Nutritional Comparison: White Rice vs Brown Rice (Cooked, per 100 g)
| Nutrient | White Rice | Brown Rice |
|---|---|---|
| Calories | 130 kcal | 123 kcal |
| Carbohydrates | 28 g | 25.6 g |
| Protein | 2.7 g | 2.7 g |
| Fat | 0.3 g | 1 g |
| Dietary Fiber | 0.4 g | 1.8 g |
| Glycaemic Index (GI) | High (70–75) | Medium (50–55) |
| Magnesium | Low | Higher |
| B Vitamins | Moderate | Higher |
Why Rice Affects Blood Sugar
- Rice is rich in carbohydrates
- Carbs convert into glucose after eating
- This can raise blood sugar levels, especially in diabetes
Is White Rice Bad for Diabetes?
Yes, white rice should be limited for people with diabetes.
Reasons:
- High glycaemic index
- Low fiber content
- Causes quick blood sugar spikes
When it can be eaten:
- Very small portions
- Paired with dal, vegetables, and curd
- Not eaten daily
Is Brown Rice Better for Diabetes?
Yes, brown rice is a better choice, but portion control is still important.
Why brown rice is better:
- More fiber slows sugar absorption
- Lower glycaemic index
- Keeps you full for longer time
White Rice vs Brown Rice: Which Is Better for Diabetics?
| Point | Better Option |
|---|---|
| Blood sugar control | Brown rice |
| Digestion | Brown rice |
| Taste & softness | White rice |
| Weight management | Brown rice |
| Daily consumption | Brown rice (limited) |
How Much Rice Can a Diabetic Eat?
- Recommended portion:
- ½ cup cooked rice per meal
- Do not eat rice at every meal
- Avoid eating rice alone
Best Ways to Eat Rice for Diabetes
- Choose brown rice, red rice, or hand-pounded rice
- Add plenty of vegetables
- Eat with dal, curd, or paneer
- Avoid overcooked or sticky rice
- Let rice cool slightly (reduces GI a little)
Healthier Rice Alternatives for Diabetes
- Millets (ragi, jowar, bajra)
- Quinoa
- Barley
- Cauliflower rice (low-carb option)
Common Myths About Rice and Diabetes
| Myth | Fact |
|---|---|
| Diabetics must stop rice completely | Portion control matters |
| Brown rice has no effect on sugar | It still raises sugar, but slowly |
| Rice causes diabetes | Excess calories cause diabetes |
Conclusion
Rice is not completely bad for diabetes, but white rice can raise blood sugar quickly. Brown rice is a better option due to its higher fiber and lower glycemic index. The key is portion control, food combinations, and variety. A balanced Indian diet can include rice safely, even for people with diabetes.