Wholegrain Basmati rice has the lowest GI (glycaemic index) of all rice types, which means once digested it releases its energy slowly keeping blood sugar levels more stable, which is a crucial part of diabetes management.
Share on Pinterest In moderation, some types of rice can be healthful for people with diabetes. It is best to choose brown or wild rice because these types have a higher fiber content than white rice, so it takes longer for the body to digest them.
Refined carbohydrates like white rice have a high glycemic index, which causes rapid spikes in blood sugar that increase diabetes risk. Foods with a lower glycemic index, like brown rice, are digested more slowly, causing a lower and gentler change in blood sugar.
With a glycemic index between 50 and 58, basmati rice is a low to medium glycemic index food. If you have diabetes, small portions of basmati rice can be a part of your healthy diet.
Is Brown Rice Healthy for People with Diabetes? Absolutely! Unlike white rice, a refined grain that's been stripped of its bran and germ and causes blood sugar spikes, brown rice is a whole grain with its healthy nutrients intact.
Like all rices, jasmine rice is relatively high on the glycemic index. Even brown jasmine rice can cause your blood sugar levels to spike, which may cause complications for people with Type II diabetes.
Sweet potatoes have a sterling nutritional profile, making them a great food for people with diabetes.
Brown rice also is richer in nutrients like magnesium and B vitamins compared with white rice, Nies said. When comparing calories per cup of cooked rice, brown is slightly higher at 248 calories versus 205 for white.
Basmati has a MUCH lower GI than Jasmine rice (58 compared to 109), meaning it digests slower and releases sugar into the bloodstream less rapidly.
Although sometimes harder to find, black rice is the number one nutritional rock star among rice varieties. 1 It's high in fiber and nutrients that lower cholesterol, promote healthy digestion, and stave off chronic disease.
Protein-rich foods like eggs can play an important role in regulating blood sugar levels for people with diabetes. Plus, eggs contain many essential vitamins and minerals, and have just 80 calories each.
Oatmeals have a low glycemic index of about 55. It means that consuming oatmeal does not cause sudden spikes in blood sugar levels. In addition, oatmeals are high in fibre content and help prevent spikes in blood sugar levels and fulfil the daily ideal fibre intake.
The American Diabetes Association recommends that people with diabetes consume fruit in moderation, including bananas. This doesn't mean you should ignore those carbohydrates, but you should consider how many carbs you need daily.
Healthy Rice Options
If possible, opt for brown rice, which is known to reduce the risk of type 2 diabetes due to its high content of: Fiber. Vitamins. Minerals.
White basmati rice is low in carbohydrates and calories, which makes it beneficial for blood sugar control, and brown basmati rice is good for diabetics as it contains more fibre, protein and nutrients. Parboiled basmati rice retains the highest amount of nutrients along with resistant starch.
Cauliflower rice is undoubtedly one of the most popular low calorie and low carb rice substitutes thanks to its similar look and texture to white rice. You can also try cabbage rice, broccoli rice, and zucchini rice to similar effect.
Eat plenty of beans
They don't have a big impact on blood glucose and may help to control blood fats such as cholesterol. Try kidney beans, chickpeas, green lentils, and even baked beans: hot in soups and casseroles, cold in salads, in baked falafel, bean burgers and low fat hummus and dahls.
If you have type 2 diabetes breakfast cereals made with wholegrains can help to manage blood glucose levels, they release glucose more slowly as they are low GI. Weetabix, Oatibix and Shredded Wheat can make for good choices.
“Carrots are considered a nonstarchy vegetable, along with options such as broccoli and lettuce,” Ficek says. “These foods are safe for people with diabetes to eat at each meal without worry that glucose levels will spike.”