Diabetes: Which Rice Is Best For Your Diet?

Those suffering with type 2 diabetes will be aware of the importance of the glycemic index, and why choosing foods with a low glycemic index is important for managing your disease. Rice is one of those tricky foods which can cause confusion, so how do you know which rice is best for your diet and in helping to maintain a diabetes-friendly eating regime? The good news is that you don’t need to cut rice out of your diet if you have diabetes, but you do need to have a better understanding of which varieties to choose from.

The glycemic index is used to measure the effect food has on your blood sugar levels, which obviously makes it vital in managing a diabetic condition. Foods which contain a glycemic index of less than 55 are considered to be healthy, with a low index, while those over 70 are not advisable. These foods are bad for your diet as they cause your sugar levels to spike and fluctuate, which increases your risk of developing diabetes. Generally, these foods include white bread, pasta, baked foods and rice. But not all rice has the same glycemic index, so there are ways you can still eat this tasty ingredient without damaging your health.

Brown rice tends to have a lower glycemic index of 55, as well as being a healthy option due to its higher fibre content and better nutritional value. White rice gets a bad reputation for being starchy and low in nutrients, but not all white rice is the same. Long grain white rice actually has a low index of 56, compared to short grain varieties which have an index of 72. Likewise, basmati rice has an index of around 58 which isn’t as high as other foods. Sweeter, sticky rice, such as those found in Asian cooking, are the worst offenders which a glycemic index that reaches into the 90s.