White Rice, Blood Sugar and Diabetes: A Tragic Trifecta
Aarti LaxmanShare
White rice is a staple food for billions of people around the world, beloved especially to the Asian continent at large. But it’s one of the first things diabetics are cautioned to remove entirely from their diet - starch-heavy, high GI and carby as it is.
White rice undergoes heavy processing that strips out the fiber and nutrients that help regulate blood sugar. So eating white rice can cause high and fast spikes in blood sugar - making it downright dangerous for people with diabetes.
But it can be hard to let go of this cultural staple. Our eating habits - with ties to community, tradition, histories, and culture - can be understandably difficult to change.
While it can be hard, there are some helpful swaps and ways to still enjoy rice in your diet with diabetes. In this article we explore why diabetics are usually cautioned to avoid white rice, and what you can do instead.
White Rice: a Blood Sugar Bomb
White rice is essentially stripped of its fiber and most nutrients during processing. What's left is basically just refined carbs that digest rapidly, and hit your bloodstream - raising your blood sugar level too fast.
In diabetes, resistance to insulin or insufficient insulin production mean that your blood sugar levels can stay high for a longer time - this is a recipe for disaster.
Elevated blood glucose, sustained for longer periods of time, can cause many things in your body to go haywire - starting from blurred vision, abdominal cramps, excessive thirst and can result in complications like nerve and kidney damage.
Whether you have diabetes or you’re looking to eat healthier, trying to incorporate more whole and unrefined grains in your diet is one of the many things you can do.
The GI connection
White rice ranks high on the glycemic index. High GI foods are those that are heavy in carbs, made mostly of simple starches - they pass through your digestive system quickly and provide fast spikes in blood glucose. It's the nutritional equivalent of an intense roller coaster ride that your body doesn't enjoy. Those ups and downs put extra strain on your body as it struggles to regulate blood sugar levels.
On the other hand, low GI foods absorbed more slowly, preventing those roller coaster peaks and crashes. Let's put it in perspective - pure glucose scores 100 on the GI scale. White rice comes in hot on its heels at a staggering 73.
So what can you do?
Go for Smarter Carbs
You don't have to ditch rice entirely. But you can try swapping white rice for smart complex carb alternatives like brown rice, quinoa, or whole wheat.
These fiber-packed options don't trigger the same blood sugar chaos. They digest slowly and avoid spikes, keeping your blood glucose mostly level.
Opting for whole grain varieties like brown, wild, or black rice can make a world of difference. Their fiber-rich outer layers act as a built-in brake, slowing the release of sugars into your system. That translates to steadier energy levels and better blood sugar control. So the next time your favorite curry calls for rice, make the simple swap to keep your body happy.
Healthier Rice Alternatives for Diabetics
1. Brown rice:
Brown rice isn't just better for diabetics - it's a nutritional powerhouse. It's loaded with magnesium, phosphorus, thiamine, and niacin. So with each bite, you're nourishing your body with vital vitamins and minerals.
2. Basmati Rice:
Basmati rice is another fantastic option with its distinctive nutty aroma and fluffy, separate grains. Even better, it has a lower glycemic index than standard white rice. This makes it gentler on your blood sugar levels.
Basmati rice is lower in calories and higher in fiber compared to white rice. That's a double win for managing diabetes and weight!
3. Millets
Millets like sorghum, pearl millet, and finger millet have a low glycemic index. They're also loaded with fiber, protein, and nutrients that help regulate blood sugar levels. Once considered a “poor man’s grain” for their easy availability, high nutrient density and for being extremely easy to grow, they are now hailed as “ancient supergrains” - a wonderful addition to your diabetes diet.
4. Cauliflower rice
Blitz up some cauliflower florets in a mixer, cook and enjoy for a mild tasting, extremely easy-on-the-carbs rice alternative! This easy swap is not only a great substitute if you’re feeling experimental, but doubles up to add to your daily veggies quota.
But you want to eat Idli and Dosa…
It’s only natural, after all - we all want to keep our comfort foods, the foods we grew up eating. The good news - idli and dosa by themselves are already great, healthy foods. To safely include them in your diabetes menu, there’s just a few more points to consider.
Keep Portion Sizes in MindWhile fermented foods like Idli and Dosa are great for your gut and do contain some protein from dals, the grains you use to make the batter still contain carbs. So be mindful of portion sizes.
Swap the white rice for whole grainsSubstitute the white rice in idli and dosas with grains like quinoa, ragi, foxtail millets, pearl millets, brown rice…you can retain the textures and looks of your favorite comfort foods while getting in a better nutrient profile. These swaps do come with their own great, different flavor profiles as well.
You can also try instant idlis with rava or sooji, and dosas with bajra.
Include generous portions of veg and lentils
Top your idlis and dosas with vegetables like carrots, onions, tomatoes, bell peppers and peas for additional fiber to buffer the carbs, and even more nutrients. Add sambars rich in different dals and even more vegetables to the meal for more energy and flavor.
Tl;dr/ The Bottom Line
White rice and refined grains are not your friend in diabetes. Opt for lower glycemic alternatives and be portion-wise to keep your blood sugars steady - an ounce of prevention for your long-term health. Try swapping white rice for basmati, brown rice, millets, and other whole grains.