Neither rice nor potatoes are inherently "better" for diabetics; both are starchy carbs that affect blood sugar, but recent studies suggest whole white potatoes (with skin) can be a good substitute for white rice, potentially improving body composition and vascular health without worsening glucose control in type 2 diabetes, while fried potatoes (fries) are detrimental, emphasizing that preparation matters most, alongside choosing brown rice or whole grains over white varieties and managing portions.
Overall, potatoes contain more vitamins and nutrients than rice. And if given the choice between rice or potatoes, 9 times out of 10, we would certainly go with potatoes simply because they are more versatile and can be made in many different ways.
Starchy potatoes
White potatoes in particular have a very high glycemic load. As a result, a baked white potato can also raise blood sugar even more than a glazed doughnut.” Interestingly, potatoes chilled when eaten have a lower glycemic load than when served warm.
Examples of complex carbs include starchy vegetables (white and sweet potatoes, peas, corn), legumes (beans, lentils), and whole grains. Choose these carbs to get the most nutrition with the least impact on blood sugar.
Avoid high-GI varieties like jasmine and white rice, or consume them in small portions with fiber-rich sides. In 2025, diabetes care in India emphasizes balanced meals, portion control, and informed food choices.
The #1 worst foods for blood sugar are sugary drinks (soda, fruit juice, energy drinks) and foods high in refined sugars and carbohydrates (pastries, white bread, white rice, candy, sugary cereals), as they cause rapid, significant blood sugar spikes due to fast absorption and lack of fiber, increasing risks for type 2 diabetes and heart issues. These simple carbs offer little nutrition but deliver quick glucose, forcing the body to produce more insulin.
According to its proponents, you use the pinch method by holding the thumb and index finger of one hand just above the wrist of the other hand and then exerting a little bit of pressure on the wrist. Doing this will supposedly cause the release of insulin and break down glucose.
8 Simple Snacks That Won't Spike Your Blood Sugar
Try one the following healthful snacks before bed to help manage blood sugar levels and satisfy nighttime hunger:
Avoid nuts that are coated in sugar or salt, which can negatively affect your blood pressure, Dobbins says. Chocolate-covered peanuts, in particular, are high in carbs and not the best option when you have diabetes, Dobbins says.
Of rice, pasta, potatoes, and bread, potatoes are the healthiest of these starchy and complex carbohydrate foods. This is because potatoes are dense in nutrients, containing essential minerals, vitamins, and other micronutrients. Potatoes are also high in fiber, helping to satiate hunger and regulate blood sugar.
Swapping white rice for white potatoes daily does not harm blood sugar or cardiovascular markers in adults with type 2 diabetes (T2D) and may even modestly improve body composition and vascular function, according to one study. This randomized crossover study is published in Current Developments in Nutrition .
Mashed potatoes are much higher in vitamins A, A, RAE, and E than rice. However, rice has higher vitamin B1, B5, folate, and vitamin B12 levels than mashed potatoes. Interestingly, rice doesn't contain vitamin K, whereas mashed potatoes do. The amounts of vitamins B2, B3, and B6 are essentially the same.
5 tips to reduce or reverse diabetes
Golden Thread. Golden Thread is commonly used to treat diabetes in China. Berberine is an isoquinoline alkaloids and the active ingredient of Golden Thread. Berberine had a significant antihyperglycemic effect in both 36 patients newly diagnosed with T2DM and also in 48 poorly controlled patients with T2DM [23].
Testing your blood sugar is an essential part of managing your diabetes. Test your blood sugar first thing in the morning to get a baseline reading for the day. This can help you adjust your diabetes management plan as needed.
Fruits to avoid with diabetes
While you don't need to avoid these high glycemic fruits, you should limit or eat them in moderation: Bananas. Mangoes. Pineapple.
Cardiologists generally advise avoiding processed meats, sugary drinks and sweets, and foods high in trans fats and sodium, like most fried foods and salty snacks, because they raise bad cholesterol, blood pressure, and inflammation, significantly increasing heart disease risk. Focusing on whole foods and limiting these culprits is key for heart health.
It's not your fault
You've been diagnosed with type 2 diabetes because your body doesn't use insulin well. Because of that, it can't keep your blood sugar at normal levels. There are many factors that can lead to type 2 diabetes.
Cooled and reheated rice has a lower GI than freshly cooked rice. Lower GI foods are digested more slowly, resulting in a steadier release of glucose into the bloodstream and fewer blood sugar spikes.
The healthiest way to cook rice: The ACS method. Add a teaspoon of coconut oil to a saucepan of boiling water. Add your white rice and simmer until the rice is cooked.