Is rice good for diabetes? The diabetic’s guide to eating rice

At Natural Health, we understand that managing diabetes starts with smart nutrition. One question we often hear is: Is rice good for diabetes? While rice is a global staple, it’s also a high-carb food that can raise blood sugar—so it’s no surprise this sparks concern. The good news? Rice can still fit into a diabetes-friendly lifestyle when you choose the right type, and eat it in balanced portions. Let’s break down about rice and blood sugar to help you make confident choices.

Is rice good for diabetes? Rice can cause diabetes?

Yes, people with diabetes can include rice in their diet, but it’s important to be mindful of portion sizes and choose the right type of rice. If you have diabetes, it is important to watch the carbohydrates intake:

• For individuals with type 1 diabetes, the body doesn’t produce insulin, making it essential to carefully count carbohydrates at each meal to manage blood sugar levels effectively.
• For those with type 2 diabetes, the body either resists insulin or doesn’t produce enough. To help stabilize blood sugar, it’s recommended to spread carbohydrate intake evenly throughout the day rather than consuming a large amount at once.

A cup of white rice has 53.4 grams of carbohydrates, 242 calories, 4g protein.[1] 

When someone with diabetes eats or drinks foods containing carbohydrates, those carbs break down into glucose, causing blood sugar levels to rise. Research has shown that consuming large amounts of white rice may increase the risk of developing diabetes by up to 11,3%. [2]

Regularly consuming large portions of white rice, especially without balancing it with fiber, protein, or healthy fats, can raise blood sugar levels and may increase the risk of developing type 2 diabetes over time. For people with diabetes, portion control and choosing higher-fiber rice varieties are key to keeping blood sugar in check.

The diabetic’s guide to eating rice

Try filling more of your plate with non-starchy vegetables or lean proteins, and reduce the portion of rice. For people with diabetes, a typical goal is to consume about 100–150 grams of carbohydrates per day, which equals roughly 25–30% of daily calories. [3] It’s especially beneficial to pair carbohydrates with fiber, as it helps slow digestion and stabilize blood sugar levels.

Fiber can be found in vegetables, fruits, legumes (like beans and lentils), whole grains, nuts, and seeds. The American Diabetes Association recommends getting at least 14 grams of fiber per 1,000 calories consumed, about 28 grams daily for women and 34 grams for men. [4]

Here’s how to enjoy rice without causing sharp spikes in blood sugar:

The type of rice good for diabetes

Not all rice is created equal—some types are better for blood sugar control than others. If you have diabetes, choosing rice that’s higher in fiber and nutrients can make a big difference. Here are some of the most diabetes-friendly rice options:

Avoid white rice when possible, it’s lower in fiber and has a higher glycemic index, which can lead to faster blood sugar spikes.

How the rice for diabetic patient was cooked

The way you cook rice can significantly impact how it affects your blood sugar levels. Here are some helpful tips to keep in mind:

• Cook rice: Slightly undercooked, firmer rice has a lower glycemic index (GI), which helps reduce blood sugar spikes.
• Avoid fried rice: While flavorful, fried rice is often high in unhealthy fats and calories, which can negatively impact blood sugar control. Opt for healthier methods like steaming, boiling, or mixing rice with non-starchy vegetables.
• Soak before cooking: Soaking rice for a few hours before cooking may slightly lower its glycemic index, making it a more diabetes-friendly option.

How much rice can a diabetic eat?

The amount of rice you eat is just as important as the type. Too much rice, or any carb-heavy food—can spike your blood sugar. The American Diabetes Association recommends using the Diabetes Plate Method: [5]

•  ½ plate: non-starchy vegetables
•  ¼ plate: lean protein
•  ¼ plate: carbohydrates like white rice

This simple method helps keep portions balanced and blood sugar levels in check. And eating white rice did not automatically increase blood sugar, as long as the overall diet was healthy. Diets that include:

• White rice
• Fruits
• Low-carb veggies
• Dairy were not linked to high glycemic loads, which means they didn’t cause big blood sugar spikes.

What alternative grains can I try?

While rice good for diabetes when consumed in the right type and portion, it doesn’t always have to be your go-to grain. Exploring other wholesome alternatives can offer even greater benefits. Many of these grains provide better blood sugar control, higher nutritional value, and longer-lasting satiety. Thanks to their higher fiber content and slower digestion, they’re excellent choices for people with diabetes looking to diversify their diet while keeping blood sugar levels stable.

Here are some diabetes-friendly grains worth trying:

• Rolled or steel-cut oats – rich in soluble fiber, great for heart and blood sugar health [6] [7]
• Barley – packed with beta-glucan fiber, which helps reduce blood sugar spikes [8]
• Bulgur – a quick-cooking whole grain with a low glycemic index [9]
• Quinoa – a complete protein with fiber, iron, and magnesium [10]
• Millet – gluten-free, fiber-rich, and easy to digest [11]
• Buckwheat – high in resistant starch and antioxidants, despite its name, it’s not wheat [12]

These grains can be delicious additions to your meals, and a smart step toward more balanced blood sugar.

Read also: 17+ Best fruits good for diabetes & What to Avoid

Frequently asked questions

Is basmati rice good for diabetics? 

The answer is Yes, basmati rice can be a good choice for people with diabetes, especially when eaten in moderation and as part of a balanced meal.

• Lower Glycemic Index (GI): Compared to many other types of white rice, basmati rice, particularly brown basmati, has a lower GI (typically around 50–58). This means it causes a slower, more gradual rise in blood sugar. [13]
• More Fiber (in brown basmati): Brown basmati rice contains more fiber than white rice, which helps slow down carbohydrate absorption and improve blood sugar control.
• Better Satiety: The structure of basmati rice can help you feel fuller longer, making it easier to manage portion sizes and avoid overeating.

Is jasmine rice good for diabetics?

Jasmine rice, especially the white variety, is not the best choice for people with diabetes due to its high glycemic index (GI). This means it can cause rapid spikes in blood sugar levels after eating.

• High GI: This leads to faster digestion and glucose spikes, which can make blood sugar harder to manage.
• Low in fiber: Less fiber means fewer blood sugar–stabilizing benefits.

Can diabetes eat wild rice?

Wild rice can be a safe and beneficial option for individuals with diabetes due to its low glycemic index and high fiber content. Its slow digestion may help regulate blood sugar levels and improve insulin sensitivity. Additionally, wild rice contains essential nutrients like magnesium and B vitamins, which can support overall health and metabolic function in individuals with diabetes.

Is brown rice good for diabetes?

Brown rice is a diabetes-friendly grain thanks to its high fiber content, which can help improve blood sugar control. It’s also a good source of magnesium, a mineral that may help reduce the risk of developing type 2 diabetes in the first place.

Is red rice good for diabetes?

Red rice gets its distinctive color from anthocyanins, powerful antioxidants also found in berries. Packed with essential vitamins and minerals, red rice supports overall health and well-being. Red rice may be especially beneficial for people with diabetes. Thanks to its low glycemic index (below 60) and high fiber content, red rice can help manage blood sugar levels more effectively, making it a smart and nutritious addition to a diabetes-friendly diet.

At Natural Health, we believe that good nutrition should be both practical and sustainable, especially for those managing diabetes. Is rice good for diabetes? Rice can absolutely be part of a diabetes-friendly diet when you choose high-fiber varieties like brown, basmati, … Cooking methods, such as cooling rice after cooking to increase resistant starch, can also make a real difference in how your body responds to it. By making informed choices and listening to your body’s needs, you don’t have to give up rice. Instead, you can enjoy it in a way that supports stable blood sugar and long-term health.