Is it safe for diabetics to eat white rice?
Quick Answer
In moderation, yes.
White rice has a high glycemic index, which can cause blood sugar levels to rise. However, if eaten in moderation and balanced with other foods, it can be part of a diabetic diet.
What Is It?
White rice is a refined, high-carb food that’s had its hull, bran, and germ removed.
Why It Can Be Risky
Eating white rice can pose risks for diabetics due to its high glycemic index.
- Rapid increase in blood sugar levels: White rice can cause a rapid spike in blood sugar levels due to its high glycemic index.
- Increased risk of type 2 diabetes: Regular consumption of white rice can increase the risk of type 2 diabetes.
Safe Method?
Diabetics can safely consume white rice by balancing it with proteins, fiber, and healthy fats to slow down the absorption of sugars and by controlling portion sizes.
Safe Alternatives
- Brown rice: It is a whole grain that has a lower glycemic index than white rice.
- Quinoa: It is a high-protein, low-glycemic index grain that can be a good alternative to white rice.
- Cauliflower rice: It is a low-carb, low-calorie alternative to white rice.