Reasons to Eat Brown Rice With Diabetes

From verywellhealth.com

When it comes to the best rice for diabetes, brown rice is considered to be a healthier choice than white rice. It is higher in several nutrients, including fibre, which slows the absorption of sugar (glucose) into your bloodstream.

However, brown rice is high in carbohydrates, so it's important to be mindful of portion sizes and understand how it affects your blood sugar.

This article discusses everything you need to know about brown rice for diabetes, including its nutrition profile, health benefits, and healthy alternatives.

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Brown Rice, Diabetes, and Glycaemic Index

Even if you have diabetes, you can still eat rice in moderation. However, the type of rice you eat matters when keeping blood sugar and energy levels stable.

Whole grains like brown rice are minimally processed. They consist of fibre-rich bran, vitamin-filled germ, and starchy endosperm.

In contrast, refined carbohydrates, like white rice, have been processed to remove the germ and bran, leaving only the endosperm. Not only does this process remove the majority of the grain's fibre, but it also reduces its antioxidant, protein, vitamin, and mineral content.

Because it is higher in fibre, brown rice typically has a lower glycaemic index (GI) than white rice, which means it is absorbed slower and less likely to cause blood sugar spikes.

The average GI value for brown rice is relatively low at 55, while the GI value for white rice is higher at 64.

What Is Glycaemic Index?

The glycaemic index measures how quickly a food causes blood sugar levels to rise. It ranks foods on a scale of zero to 100. Foods that rank higher are digested and absorbed quickly, which can cause blood sugar spikes. Foods with a lower GI value are absorbed slower, which causes smaller increases in blood sugar levels.

Nutrition Profile of Brown Rice (and Diabetes Benefits)

One cup of cooked, long-grain brown rice provides the following nutrients:

• Calories: 248
• Protein: 5 grams (g)
• Fat: 2 g
• Carbs: 52 g
• Fibre: 3 g
• Phosphorus: 17% of the Daily Value (DV)
• Zinc: 13% DV
• Copper: 24% DV
• Manganese: 86% DV
• Selenium: 21% DV
• Thiamine (vitamin B1): 30% DV
• Riboflavin (vitamin B2): 11% DV
• Niacin (vitamin B3): 35% DV
• Pantothenic acid (vitamin B5): 15% DV
• Vitamin B6: 15% DV

Brown rice is exceptionally high in B vitamins. B vitamins are essential for red blood cell production. They help convert the foods you eat into energy.

In addition to vitamins and minerals, brown rice is rich in phenols and flavonoids, antioxidants that interact with and neutralize harmful free radicals, preventing them from causing damage.

Studies show that the antioxidants in brown rice and other whole grains may help protect against heart disease, diabetes, and cancer.

Is Minute Brown Rice as Healthy as Long-Grain Brown Rice?

Traditional long-grain brown rice generally has a higher nutrient content than quick-cooking brown rice, such as the brand Minute Brown Rice. This is because instant brown rice undergoes additional processing, resulting in a loss of some nutrients. Still, instant brown rice is a good source of fiber and can help people with diabetes manage their blood sugar levels.

Benefits of Brown Rice for Diabetes

Brown rice contains fibre, which helps with blood sugar control and weight management.

Several studies have found that brown rice reduces post-meal blood sugar levels because of its low GI value. However, whether brown rice improves long-term glucose control remains controversial. Some of the studies include:

• One small study in adults with diabetes linked two servings of brown rice daily for eight weeks to significant reductions in post-meal blood sugar and hemoglobin A1c (a measurement of average blood sugar taken over a period of three months) compared to white rice.
• Another study found that participants who ate brown rice 10 times per week experienced significant improvements in blood sugar control and endothelial function. Endothelial dysfunction is closely associated with an increased risk of stroke and heart disease.
• However, another review of studies in people with prediabetes or type 2 diabetes found no improvements in blood sugar and haemoglobin A1c levels when brown rice was substituted for white rice.

Furthermore, brown rice is still a better alternative to white rice in people with diabetes because it improves weight loss and high-density lipoprotein (HDL) cholesterol levels (considered "good" cholesterol). An observational study in adults with type 2 diabetes found that a weight loss of 10% or more early on doubled their chance of going into remission after five years.

What's more, brown rice may protect against diabetes. One study noted that brown rice contains primarily insoluble fibre, linked to improved insulin sensitivity and a reduced risk for type 2 diabetes.

Diabetes-Friendly Brown Rice Recipes

Brown rice is highly versatile and can easily be incorporated into recipes. However, it's essential to be mindful of your portion size. Large amounts of brown rice can cause blood sugar spikes.

If you are keeping track of your carbohydrate intake, one-third cup of brown rice equals one carb serving, with around 15 g of carbohydrates. The carb servings you need per meal will vary depending on your body size and activity level.

Here are some healthful ways to incorporate brown rice into a diabetes-friendly diet:

• Combine brown rice with spinach, cucumber, feta cheese, edamame, and black beans to create a protein-rich grain salad.
• Pair brown rice with salmon and veggies.
• Ask for brown rice instead of white rice when ordering sushi.
• Use leftover brown rice to make a healthy chicken stir-fry.
• Top brown rice with scrambled eggs cooked with spinach and avocado oil for a healthy, delicious breakfast bowl.

How Much Brown Rice Raises Your Blood Sugar?

The amount of brown rice it takes to raise your blood sugar varies depending on your activity level, weight, and your body's response to carbs. However, it's generally a good idea to limit your intake of carbohydrates like brown rice to no more than 1 cup per meal. Pair it with lean protein and healthy fats to slow down how quickly your blood sugar rises after meals.

Other Healthy Types of Rice for Diabetes

Other types of diabetes-friendly rice include:

• Wild rice: 35 g of carbohydrates per cup
• Brown basmati rice: 46 g of carbohydrates per cup
• Brown jasmine rice: 46 g of carbohydrates per cup

These whole-grain rice varieties have a higher fibre content than regular white rice, which may help control blood sugar. Additionally, they typically have larger amounts of vitamins and minerals than traditional white rice.

Diabetes-Friendly Brown Rice Alternatives

Incorporating a variety of whole grains into your diet can keep you from getting bored with your meals. Healthy, whole-grain alternatives to brown rice include:

• Oats
• Barley
• Quinoa
• Bulgur
• Farro
• Amaranth

Summary

Although brown rice is high in carbohydrates, it contains fibre and other important nutrients for blood sugar control. Compared to white rice, brown rice has been shown to improve after-meal blood sugar levels, body weight, and cholesterol levels.

When consuming brown rice, it is important to be mindful of your portion sizes and pair it with healthy fats and lean protein to minimize blood sugar spikes. Consult with a registered dietitian or healthcare provider to determine how many carbohydrates you can eat daily and at each meal.

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