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Should I Avoid Rice with High Diabetes?

Niharikka Budhwani | Answer |Ask -Follow

Dietician, Lifestyle, Nutrition Expert - Answered on Nov 28, 2024

Niharikka Budhwani is a registered dietician and the co-founder of Health Hatch, a wellness company.
She specialises in lifestyle management and has been guiding individuals of all ages about lifestyle-related health disorders including diabetes and obesity.
She is the author of Defeat Diabetes, a guide for diabetics in India, and Winning Over PCOS.
Niharikka has also contributed to publications like the Indian Breakfast Guide and SugarPedia and has shared case studies in the Indian Diabetes Educator Journal.
During the pandemic, she collaborated with the government of Odisha to design COVID-19 nutrition plans.
She has also volunteered as a dietician at the Standard Chartered Mumbai Marathon and supported the Municipal Corporation of Greater Mumbai’s (MCGM) HALT Diabetes initiative. She has also created healthy, easy-to-make recipes that have been featured in the MCGM’s Your Family Guide To Healthy Eating And Living.
Niharrika holds a bachelor's degree in food nutrition and dietetics, a post-graduate degree in clinical nutrition with a specialisation in diabetes and cardiac care from SVT College, Mumbai, and an MD in alternative medicine and medical systems from the Indian Board of Alternative Medicine.... more

Asked by Anonymous - Nov 28, 2024Hindi

Health

Can high diabetic patients eat rice?

Ans: If you have uncontrolled blood sugar levels, you need to work on managing overall glycemic load of the meal. You can eat rice but here are a few tips to incorporate:

1. Cook rice a day prior. Refrigerate it for 8-12 hours and reheat it microwave the next day. Resistant starch is formed by overnight refrigeration of rice which doesn't allow blood sugar levels to spike.
2. Add a tea spoon of ghee/coconut oil to this rice. This will further slower down absorption of glucose and help you manage post prandial blood sugar levels
3. Eat in a balanced way to lower the overall glycemic load of the meal. Which means along with one serving of rice include 1 serving protein (dal/non veg), vegetable, and salad. This will also help you manage post prandial blood sugar levels.

Along with this, please try to find out the root cause (diet & lifestyle habits) for your uncontrolled blood sugar levels and work on that to see better results.

DISCLAIMER: The answer provided by rediffGURUS is for informational and general awareness purposes only. It is not a substitute for professional medical diagnosis or treatment.

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Greetings Sir can a diabetic patient take sweets made of jaggery? And also he or she can take a little ghee in the rice. I heard ghee comes under good cholesterol Thank you for serving the redfin customers warm regards

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Question by NDDEVARAJ - Dec 27, 2024Hindi

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EATING RICE COULD NOT BE AVOIDED, BUT I WANT TO KNOW HOW TO KEEP SUGAR UNDER CONTROL DESPITE EATING RICE

Ans: Hi Devaraj,

You can definitely eat rice and yet keep your blood glucose levels under control by keeping these 2 things in mind:

1. Eat stale rice: which means cook and cool rice in refrigerator for 8-10 hours before consuming. Most of my clients consume rice the next day after cooking. You can reheat the rice in microwave for a minute before consuming. This process of overnight refrigerating produces Resistant Starch (RS) in rice. Like the name suggests, this starch is resistant to digestion therefore it will not spike your blood glucose levels.

2. Low glycemic load: Along with rice, make sure you have enough proteins and fibre to lower the glycemic load of that meal. If you manage your portions, it will not spike your blood glucose levels.

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My HbA1c is slightly elevated (6.1%), and I'm worried about prediabetes. Should I avoid white rice entirely? What are the everyday swaps I can make, and when is sufficient to include lean protein and healthy fats?

Ans: An HbA1c of 6.1% falls within the prediabetes range, but thoughtful food choices can make a big difference. You don’t have to banish white rice from your plate, but moderation and pairing are key. Limit portion size to ½ cup cooked. Pair it with protein, fiber, and healthy fats to slow glucose absorption. Try alternatives like brown rice or quinoa for better blood sugar control. Simple, sustainable swaps that help stabilize blood sugar may include whole grain bread instead of white bread; oats with nuts and berries instead of sugary cereals; chickpea or lentil pasta instead of white pasta; veggie sticks instead of chips. Include protein at every meal as they slow digestion, help with satiety and weight management and support muscle mass.

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DISCLAIMER: The content of this post by the expert is the personal view of the rediffGURU. Investment in securities market are subject to market risks. Read all the related document carefully before investing. The securities quoted are for illustration only and are not recommendatory. Users are advised to pursue the information provided by the rediffGURU only as a source of information and as a point of reference and to rely on their own judgement when making a decision. RediffGURUS is an intermediary as per India's Information Technology Act.

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