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How Can I Manage My Sugar Despite Eating Rice?

Niharikka Budhwani | Answer |Ask -Follow

Dietician, Lifestyle, Nutrition Expert - Answered on Feb 03, 2025

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

Question by NDDEVARAJ on Dec 27, 2024Hindi

Health

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.

Hope this is helpful :)

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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Asked by Anonymous - Nov 28, 2024Hindi

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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.

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Asked by Anonymous - Dec 03, 2024Hindi

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Sir, in spite of medicine, lifestyle changes I m unable to get control over sugar levels. Please advise

Ans: Please provide more details on your health issues so I can advise specific things.

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Asked by Anonymous - Dec 03, 2025Hindi

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I was recently diagnosed with borderline diabetes, and my doctor said I need to control my diet. But honestly, it's very hard in our Indian households where every meal has rice, roti, and something sweet after lunch. I don't want to completely give up traditional food. How can I manage my sugar levels and still eat our normal home food without feeling like I'm on a strict diet all the time?

Ans: Indian meals are deeply cultural and comforting, and it’s not realistic (or enjoyable) to cut them out completely. The good news is you can manage borderline diabetes without giving up traditional food by making smart adjustments in portion, timing, and combinations. It’s less about restriction and more about balance. Choose whole grains like multigrain atta, jowar, bajra, ragi, or brown rice and mix with protein & fiber like rice/roti with dal, sabzi, and salad. Replace gulab jamun/halwa with fruit-based desserts (baked apple, fruit chaat, dates in moderation). Replace gulab jamun/halwa with fruit-based desserts (baked apple, fruit chaat, dates in moderation). Eat smaller meals more often, stay hydrated and exercise regularly.

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