Last Updated on December 16, 2021 by Dr Sharon Baisil MD
Rice is usual in many of our diets. It is a staple for most Asians and is included in at least one meal or more of the day. This is why rice is among the most common grains in use.
However, if you are a diabetic patient, you need to be cautious about how much and what kind of rice you have. Not just that, you also need to think of what other things to pair rice with. Rice is high in carbohydrates and can contribute to the increase in carbs of the entire meal.
Just one bowl of rice contains 41.16 grams of carbohydrates. This leads to a huge amount of sugar in the body as these carbohydrates are broken down into sugar with the digestive processes. If not controlled, this can risk your diabetic health.
Is rice good for diabetics?
This is one of the first questions among people with diabetes because rice is used as a staple grain in many diets and cuisines. But unfortunately, diabetic patients are advised against the consumption of white rice.
White rice is a very calorific and high-carb food item that can rapidly rise in blood sugar levels. This is due to the conversion of carbohydrates into sugar during metabolism.
In diabetic patients, this sugar is inefficiently digested and not transferred to the cells properly as an energy source. Instead, it gets accumulated and contributes to the heightening of glucose in the body’s blood sugar levels.
The reason behind rice being too high in carbohydrates is because white rice is a highly refined grain. The originally harvested grain consists of its germ and bran layers that are rich in fiber.
However, the steps of processing remove these layers of fiber and strip many essential nutrients in this process. Such procedures result in a grain that is only left with its carbohydrate layer.
This is why white rice is a great source of immediate energy in the body. However, this benefit cannot be availed by individuals with higher blood sugar levels.
Rice in diets is often substituted with whole, unrefined grains that give more fiber and nutrients. They also contain lesser calories that help with keeping the meals healthier and safer.
Rice is also responsible for weight gain as it has many carbs that get collected in the body and lead to increased fats. Weight gain is one of the major problems faced by diabetic patients that need to be brought under control.
Avoiding rice as a part of your diabetic meals is an efficient way to manage your unstable blood sugar levels. There are plenty of safe alternate options to using in place of rice that we will talk about in the following sections.
How much ever the quantity be, white rice is prone to make you gain more carbs and calories with each serving. Let us have a look at its sugar levels.
How much sugar is there in a bowl of rice?
Talking about white rice, a cup of it can have around 41.16 grams of carbohydrates. One cup of rice is almost 220 grams. The amount of carbohydrates available in it is too high for the quantity.
When it comes to a 100 gram serving of white rice, it has around 28.17 grams of carbs. On the other hand, the amount of sugar found in 100 grams of white rice is only 0.05 grams, which is less. But the carbohydrates are also eventually broken down and converted into sugars that contribute to the rising blood glucose levels in the body.
Many different varieties of rice available differ not only in smell and taste but also in look and size. All of the found varieties have varying numbers of carbohydrates that can lead the body to react differently. The above information is an average of the common varieties of rice in use.
Healthier rice options like brown rice have lower carbohydrate content and contain higher amounts of fiber. This is why it is considered to be a better grain for meals, especially for diabetic patients.
What is the glycemic index of white rice?
Diabetic patients can always learn the glycemic index of various food items to ensure their safety when included in their diabetic meal plans.
The numbers allotted to foods as their glycemic index mark their safety upon consumption by diabetic patients. It is measured on a scale of 0 to 100 as per their content of carbohydrates.
The glycemic index of food determines how quickly a particular food can lead to rises in the body’s blood glucose levels. The glycemic index of foods is represented on a scale ranging from 0 to 100.
Let us have a look at the Glycemic Index categories:
| Sl. No. | Glycemic Index categories | Glycemic Index ranges |
| Low Glycemic Index (safe for diabetics) | 0 to 55 | |
| Moderate Glycemic Index (safe when taken in limited quantities) | 55 to 69 | |
| High Glycemic Index (unsafe for diabetics) | From 70 and above |
With the help of the above table, it will be easier to know whether white rice would be healthy or unhealthy for the body.
The glycemic index of white rice is said to be around 73. This is a rather high value on the glycemic index scale and can have several negative effects on the body rapidly.
The glycemic index would also differ along with the distinctions in the variety of rice. On the other hand, Brown rice has higher fiber content, and lesser quantities of sugar have a lower glycemic index.
The glycemic index of brown rice is 50. This is a safe amount and can be included in the diets without too much worry. However, keeping an eye on controlling your food portions is a must.
The lower glycemic value of brown rice makes it good for the body. This is why it is a staple among diabetics and individuals looking for a healthier meal plan.
From the glycemic index values, we learned about the presence of sugars and their effects on diabetic health. But what about the other nutrients found in rice? Let us have a look.
What is the nutritional composition of rice?
We already discussed that the high numbers of calories and carbohydrates in white rice are unfit for a safe diabetic diet.
But apart from carbs and calories, rice has a lot of other nutrients that make it a good and healthy grain for certain health types and individuals.
With the help of the following table, let us have a look at the types and amounts of nutrients found in 100 g of white rice:
| Sl. No. | Nutrients available in 100 g of white rice | Amount available |
| Calories | 130 | |
| Carbohydrates Sugars Dietary fiber | 28.17 g – 0.05 g – 0.4 g | |
| Proteins | 2.69 g | |
| Fat | 0.28 g | |
| Water | 68.44 g | |
| Cholesterol | 0 mg | |
| Manganese | 0.472 mg | |
| Iron | 1.2 mg | |
| Selenium | 7.5 µg | |
| Zinc | 0.49 mg | |
| Copper | 0.069 mg | |
| Calcium | 10 mg | |
| Phosphorus | 43 mg | |
| Magnesium | 12 mg | |
| Potassium | 35 mg | |
| Choline | 2.1 mg | |
| Sodium | 1 mg | |
| Folate | 58 µg | |
| Vitamin B1 | 0.163 mg | |
| Vitamin B3 | 1.476 mg | |
| Vitamin B5 | 0.39 mg | |
| Vitamin B6 | 0.093 mg | |
| Vitamin E | 0.04 mg | |
| Vitamin B2 | 0.013 mg |
The above table clears that rice is not all that harmful if taken with care and prior knowledge of your health and diabetic status. It can be a good source of gaining instant energy and minerals for children.
But what about diabetic patients? As they are advised against rice consumption, are there any healthier substitutes to replace white rice? Let us find out.
Which are the top rice substitutes for diabetic patients?
Here are some of the top rice substitutes for diabetic patients:
1. Brown rice
We already talked about how Brown rice is healthier than white rice because of the lesser refining. It has more fiber, which is an important nutrient for diabetic patients.
The lower calories and higher amounts of vitamins and minerals also fulfill the health needs. Half a cup serving of brown rice in one meal per day is a safe amount that can lead to diabetes management.
2. Quinoa
Quinoa is a very healthy and fiber-rich option that is especially beneficial for diabetic patients. It is also a good source of protein.
Both of the nutrients mentioned above are important for controlling the rising blood sugar levels among diabetic patients. Quinoa is a great breakfast and meal option that can be cooked with other vegetables to add in more vitamins, minerals, and fiber.
3. Cauliflower rice
Over time, cauliflower rice has gained immense popularity due to its amazing effects on keeping blood sugar levels steady.
This is low-calorie rice that is made from pulsing cauliflower into small rice-like granules. The benefits of cauliflower are also supplied to the body along with lower amounts of sugar.
4. Shirataki rice
This is a special and almost magical Japanese kind of rice that is very high in fibers. This fiber in the body helps at a slower absorption of carbs that keeps the blood sugar levels low and out of risk.
5. Wild rice
Like brown rice, wild rice is also a variety of rice that is lower in carbs and has more fiber. This makes it a safe option for diabetics over refined white rice.
Apart from the mentioned options, whole grains like barley, rye, oatmeal, buckwheat, millet, etc., are also excellent for diabetes management and can be used as healthier rice alternatives.
REFERENCES:
https://www.livestrong.com/article/263638-sugars-in-white-rice/
https://www.sharecare.com/health/diabetes/what-can-replace-rice-potatoes-diabetic-diet
https://foodstruct.com/food/rice
