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.
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.
Glycemic response to rice Is low. The glycemic load, or GL (the blood sugar response to a food based on the grams of carbohydrates it contains) for white and brown rice does not raise red flags for carb-concerned eaters.
Basmati rice may only be ideal for some. It has a relatively low score on the glycemic index scale. But, its high carbohydrate content can disrupt blood sugar levels. The body's response to this can be the production of insulin, which can then lead to insulin resistance.
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.
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.
Blood Sugar Spikes
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.
Eat more fiber
Besides helping with digestion and lowering cholesterol, fiber-rich foods contain slow-digesting carbohydrates. These carbohydrates help block elevations in blood sugar after eating because fiber takes longer to digest in your intestines. This allows a slower release of glucose into your bloodstream.
Target blood sugar levels differ for everyone, but generally speaking: if you monitor yourself at home – a normal target is 4-7mmol/l before eating and under 8.5-9mmol/l two hours after a meal.
Chinese: Steamed Chicken and Broccoli
“When ordering Chinese, focus on dishes packed full of lean proteins and vegetables with limited rice and noodles,” advises Palinski-Wade, who suggests ordering steamed chicken and broccoli with the sauce on the side.
Sweet potatoes have a sterling nutritional profile, making them a great food for people with diabetes.
Rice Substitutes for People with Diabetes.
Whole grains like quinoa, barley, or buckwheat can be good alternatives that are lower in carbohydrates and higher in fiber.
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.
White rice can increase your blood sugar levels quickly. Brown or parboiled basmati rice is rich in protein and fibre, which raises your blood sugar levels gradually. Thus basmati rice is a better option for diabetics as it can help stabilise blood sugar levels.
Low GI foods, like complex carbs, won't raise your blood sugar very quickly. Examples of these include oatmeal, pasta, sweet potatoes, fruits, and carrots. Medium GI foods include rice, couscous, pita bread, and brown rice.
While fasting blood glucose could still be in the normal range, it is taking increasing amounts of insulin to keep it there. As insulin resistance develops, and insulin becomes increasingly ineffective to bring blood sugars down, blood sugars will eventually rise too high.
Complex carbohydrates are digested slower, therefore they are less likely to cause a rapid spike in your blood sugar like refined carbohydrates. Examples are whole grains and legumes.
Basmati rice is a healthier option than jasmine rice for three reasons — more nutrients, less arsenic, and lower glycemic index.
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.
Thai Foods to Avoid
Fried rice is a no-no as is sticky rice which is possibly worse than white steamed rice for those with T2DM. A big sugar boost comes from drinks such as Thai tea and iced coffees. An eye-watering amount of sugar added along with condensed milk which increases fat and calorie count too.
Is couscous better than rice for weight loss? While couscous and white rice have almost the same amount of calories per 100 grams, couscous contains more protein and higher amounts of vitamins and minerals so can be considered a healthier option in those departments.
Health Benefits of Jasmine Rice
While brown jasmine rice contains a similar amount of total carbohydrates as white jasmine rice, it contains 4 grams of fiber per 1/2 cup cooked (1). This is a healthier choice, especially for people with diabetes and prediabetes.
Jasmine rice is a white refined rice while brown rice is an unrefined grain. This means that brown rice has the bran and germ still intact while jasmine rice has the bran and germ removed. Because of this fact, brown rice is higher in fiber and nutrients than jasmine rice.