What Makes Brown Rice Good For Diabetes?? Is It A Healthier Choice??

Dr. Pakhi Sharma, MBBSGeneral Physician, 6+ Years
Published On : 28-Jan-2022Read Time : 3 minutes
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Rice is the world's most consumed and harvested food for over 10,000 years. However, an alternative to white rice, brown rice is considered to be the most suitable healthy dehusked whole-grain food that is recommended for various reasons. Questions like is brown rice good for diabetes? Brown rice glycemic index? How much brown rice to have and when to eat will be highlighted in this article.  

  • Brown Rice: Nutritional Profile
  • Advantages of Brown Rice For Diabetes
  • How To Consume Brown Rice
  • Risks of Overconsumption of Brown Rice
  • Other Health Benefits of Brown Rice
  • Don’t Have Time To Read?
  • FAQs

Brown Rice: Nutritional Profile

A comparatively lower Glycemic Index of 68 makes brown rice good for diabetes, as opposed to white rice, which has a glycemic index of 74 or more. 

100 grams of Brown Rice

Carbohydrates: 77.24 grams

Fiber: 3.52 grams

Fats: 2.02 grams

Thiamin - 0.401 mg - 35% of DV (Daily Value)

Riboflavin - 0.093 mg  - 8% of DV

Niacin - 5.091 mg - 34% of DV

Calcium - 23 mg  - 2% of DV

Potassium - 223 mg - 5 % of DV

Magnesium - 143 mg - 40% of DV

Phosphorus - 333 mg - 48% of DV

Brown rice is rich in antioxidants that prevent diabetes, cardiovascular diseases, obesity, and cancer. It reduces cholesterol and the risk of heart disease. Its fiber content keeps you feeling fuller for longer, aids in digestion, and lowers blood glucose. 

The vitamins in brown rice strengthen the immune system and fight infections. They are necessary for the development of the brain, nerves, and skin.

Minerals in brown rice prevent kidney stones and facilitate proper development and functioning of the heart, brain, bones, and muscles.

Advantages of Brown Rice for Diabetes

  • Brown rice benefits diabetes because of its high fiber content. 
  • It keeps you feeling fuller and reduces post-meal glucose levels. 
  • Brown rice for diabetes patients aids in weight loss.
  • Brown rice lowers blood glucose levels
  • Its fiber content aids in good digestion
  • Brown rice prevents risks of heart diseases
  • It helps fight infections and is a natural diabetic immunity booster.

How to Consume Brown Rice?

  • Boiled brown rice is best.  Increase its nutritional value by pairing it with vegetables. It can be eaten for any meal of the day.
  • You can have brown rice with eggs, avocados and black beans for a healthy diabetic lunch.
  • Brown rice porridge for diabetic breakfast.

Risks of Overconsumption of Brown Rice

  • Brown rice should be consumed in moderation because it contains antinutrients. These antinutrients can hamper the absorption of nutrients thus leading to lung cancer. 
  • Moreover, it is recommended that a diabetic consumes not more than 80 grams of brown rice everyday i.e. one serving. 

Other Health Benefits of Brown Rice

  • It improves heart health by lowering cholesterol levels, reducing excess weight, and controlling obesity.
  • Brown rice improves brain function
  • Brown rice prevents risks of arthritis and osteoporosis.
  • Brown rice is good for weight loss.

Don’t Have Time To Read?

  • Brown rice contains a lower glycemic index (GI) of 68 that makes it a great food for diabetes. 
  • Brown prevents risks of blood sugar spikes, good for bones, great for weight loss and boosts immunity in diabetics. 
  • A diabetic can consume no more than 80 grams of brown rice everyday. This means that you can consume it once everyday for lunch or dinner. 
  • Brown rice prevents risks of developing diabetes and heart diseases. 
  • A non-diabetic can consume 100 grams of brown rice daily. 
  • Excessive consumption of brown rice can lead to bladder and lung cancer. 
  • Use Phable Care App to consult India's leading diabetologists, order medicines, book lab tests, integrate Accu-Chek instant and other devices to get real-time remote care from the comfort of your home. Let's treat diabetes together.

Frequently Asked Questions

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