People with diabetes need a well-balanced diet to stay healthy. However, there is always a controversy revolving around the inclusion of rice in their diet. They often wonder whether white rice is good to include in their diet.

Well, among varied opinions, the answer is “yes.” You can add white basmati rice to your eating pattern if you have diabetes. However, here are some facts to consider: how rice is beneficial.

Be it brown rice or white basmati rice, both varieties contain vitamins, minerals, potassium, selenium, fibre, and folic acid.
Once cooked and cooled, brown and white rice provide resistant starch. This starch is less thick and takes time to digest, which helps prevent some forms of cancer.
According to research, eating rice with a balanced diet boosts satiety. It also makes you full and prevents frequent eating.
Rice has a low glycemic index, which keeps a tab on sugar and prevents is from increasing suddenly.

How you can eat rice in diabetes

Diabetes and carbohydrates

When the body faces issues releasing insulin, diabetes occurs. Since food rich in carbohydrates is the main source of glucose, it’s always a burning question whether people with diabetes should eat white rice or food rich in carbohydrates. Although carbohydrates cannot be skipped, they should consider the type and quantity before including them in their diets.

Consider the rice type

Rice has different varieties depending on starch content and structure ratio all in all, white rice has a moderate glycemic index that ensures how quickly it is broken down and absorbed in the body. While parboiled rice features a lower glycemic index than basmati rice and regular white rice. These rice are different in GL (Glycemic Load) too, which is 43 for white rice, 16 for brown rice, and 14 for parboiled white rice.

Consider the cooking method

Cooking also plays a major role in affecting the carbohydrates that our body absorbs. It is always preferred to cook rice in an open pot after thorough rinsing. Once the rice is cooked, the leftover starch can be drained out, and the rice can be let cool at room temperature. This changes the molecular structure of the starch and lowers its glycemic index.

Pay attention to portion size

The first thumb rule of controlling blood sugar is to control the portion intake. The rice portion and other food items consumed with it matters. According to the American Diabetes Association, the portion should look like a 9-inch plate, half-filled with veggies, a quarter with rice, and another quarter with lean proteins. This method helps consume a healthy portion of rice.

Besides, having a balanced diet is also essential to manage blood sugar. You can make white rice as a part of a healthy diet by combining it with low-carb vegetables, fruits, and dairy.

How to combine rice with your meal

Always pair rice with nutritious food to prevent blood sugar spikes. You can combine it with vegetables, lean proteins, and healthy fats. Rice and beans are a great example of food paring for better benefits. Both have soluble fibres that prevent blood sugar spikes.

Conclusion

Rice is not the culprit when it comes to blood sugar. In fact, a small portion of rice combined with other healthy food items regulates the blood sugar level in the body. It is always better to talk to a healthcare professional or nutritionist about including rice in your diet.