Brown rice is a whole grain that’s often considered a health food.
Unlike white rice, which only contains the starchy endosperm, brown rice retains the nutrient-rich germ and bran layers of the grain. The only part removed is the hard outer hull.
Yet, while it’s higher in several nutrients than white rice, brown rice remains rich in carbs. As a result, you may wonder whether it’s safe for people with diabetes.
This article tells you whether you can eat brown rice if you have diabetes.
Brown rice is a healthy addition to a balanced diet, even if you have diabetes.
Still, it’s important to monitor portion sizes and be aware of how this food affects blood sugar levels.
General health benefits
Brown rice has an impressive nutritional profile. It’s a good source of fibre, antioxidants, and several vitamins and minerals.Specifically, this whole grain is high in flavonoids — plant compounds with potent antioxidant effects. Eating flavonoid-rich foods is associated with a reduced risk of chronic illnesses, including heart disease, cancer, and Alzheimer’s disease.
Growing evidence suggests that high fibre foods like brown rice are beneficial for digestive health and may reduce your risk of chronic disease. They may also boost fullness and aid weight loss.
Nutritional benefits
One cup (202 grams) of cooked long grain brown rice provides:- Calories: 248
- Fat: 2 grams
- Carbs: 52 grams
- Fibre: 3 grams
- Protein: 6 grams
- Manganese: 86% of the Daily Value (DV)
- Thiamine (B1): 30% of the DV
- Niacin (B3): 32% of the DV
- Pantothenic acid (B5): 15% of the DV
- Pyridoxine (B6): 15% of the DV
- Copper: 23% of the DV
- Selenium: 21% of the DV
- Magnesium: 19% of the DV
- Phosphorus: 17% of the DV
- Zinc: 13% of the DV
Furthermore, brown rice is a good source of riboflavin, iron, potassium, and folate.
Benefits for people with diabetes
Thanks to its high fibre content, brown rice has been shown to significantly reduce post-meal blood sugar levels in people with excess weight, as well as those with type 2 diabetes.Overall blood sugar control is important for preventing or delaying the progression of diabetes.
In a study in 16 adults with type 2 diabetes, eating 2 servings of brown rice resulted in a significant reduction in post-meal blood sugar and haemoglobin A1c (a marker of blood sugar control), compared with eating white rice.
Meanwhile, an 8-week study in 28 adults with type 2 diabetes found that those eating brown rice at least 10 times per week had significant improvements in blood sugar levels and endothelial function — an important measurement of heart health.
Brown rice may also help improve blood sugar control by aiding weight loss.
In a 6-week study in 40 women with excess weight or obesity, eating 3/4 cup (150 grams) of brown rice per day resulted in significant reductions in weight, waist circumference, and body mass index (BMI), compared with white rice.
Weight loss is important, as an observational study in 867 adults noted that those who lost 10% or more of their body weight within 5 years of receiving a diagnosis of type 2 diabetes were twice as likely to achieve remission within that period.
A study in 197,228 adults linked eating at least 2 servings of brown rice per week to a significantly reduced risk of type 2 diabetes. Furthermore, swapping just 1/4 cup (50 grams) of white rice with brown was associated with a 16% lower risk of this condition.
While the mechanism isn’t entirely understood, it’s thought that the higher fibre content of brown rice is at least partially responsible for this protective effect.
Additionally, brown rice is higher in magnesium, which has also been linked to a lower risk of type 2 diabetes.
Summary
Due to its fibre content, brown rice may improve blood sugar control, which is critical for people with diabetes. It may also lower your risk of developing type 2 diabetes to begin with.
https://www.healthline.com/nutrition/brown-rice-for-diabetes#basics
Brown rice may also help improve blood sugar control by aiding weight loss.
In a 6-week study in 40 women with excess weight or obesity, eating 3/4 cup (150 grams) of brown rice per day resulted in significant reductions in weight, waist circumference, and body mass index (BMI), compared with white rice.
Weight loss is important, as an observational study in 867 adults noted that those who lost 10% or more of their body weight within 5 years of receiving a diagnosis of type 2 diabetes were twice as likely to achieve remission within that period.
May protect against type 2 diabetes
In addition to its potential benefits for individuals with diabetes, brown rice may even reduce your risk of developing type 2 diabetes in the first place.A study in 197,228 adults linked eating at least 2 servings of brown rice per week to a significantly reduced risk of type 2 diabetes. Furthermore, swapping just 1/4 cup (50 grams) of white rice with brown was associated with a 16% lower risk of this condition.
While the mechanism isn’t entirely understood, it’s thought that the higher fibre content of brown rice is at least partially responsible for this protective effect.
Additionally, brown rice is higher in magnesium, which has also been linked to a lower risk of type 2 diabetes.
Summary
Due to its fibre content, brown rice may improve blood sugar control, which is critical for people with diabetes. It may also lower your risk of developing type 2 diabetes to begin with.
https://www.healthline.com/nutrition/brown-rice-for-diabetes#basics
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