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  • Writer's pictureRamesh Hirani

Discover the Perfect Rice Choices for Diabetics

Unveiling the Finest Rice Varieties to Support Your Health Journey.

For individuals battling diabetes, the perils of consuming high glycemic index (GI) foods are well-known.

Lately, rice has taken the blame for its high carbohydrate content and soaring GI. With a scale ranging from 0 to 100, the GI rates foods based on their sugar absorption rate. Foods scoring below 50 are recommended for individuals with high blood sugar, while those ranking between 51 and 100 are best avoided.

Dear rice lovers! You need not lose hope in your daily rice intake. Several rice varieties prove to be safe and beneficial for various reasons.

Let's explore the top contenders: 1. The Marvellous Brown Rice

Renowned as a healthy food, brown rice reigns supreme over its white counterpart. Unlike white rice, which lacks the germ and bran, brown rice retains these nutrient-rich components. Packed with fibre, vitamins, and minerals, brown rice offers a wealth of benefits for individuals with diabetes.

Health Benefits of Brown Rice:

  • Excellent source of fibre, vitamins, and minerals

  • Rich in flavonoids, combating the harmful effects of free radicals

  • Promotes digestive health and reduces hunger pangs, aiding in weight loss

  • Shown to lower post-prandial blood sugar and protect against type 2 diabetes development, thanks to its fibre and magnesium content

2. The Majestic Red Rice (Navara Rice) Blessed with a unique flavonoid and powerful antioxidant called anthocyanin, red rice, also known as Navara Rice, boasts an array of health benefits. Its vibrant red colour originates from anthocyanin, similar to berries, grapes, and currants. Let's delve into its advantages:

Health Benefits of Red Rice:

  • Low Glycemic Index: Red rice has a low GI rating, preventing blood sugar spikes, making it suitable for diabetics.

  • Heart-Healthy: Abundant in magnesium and antioxidants, red rice regulates blood pressure and reduces heart health risks.

  • Weight Control: The high fibre content keeps you feeling full, curbing unhealthy snacking and aiding weight management. Additionally, it slows down blood sugar absorption and promotes a healthy digestive tract.

  • Reduced Inflammation: Red rice's array of vitamins and minerals, including iron, calcium, and selenium, help alleviate inflammation, preventing disorders like insulin resistance.

3. The Enigmatic Black Rice

In ancient China, black rice was a prized delicacy reserved exclusively for royalty. Thankfully, today, we can all relish its numerous benefits. Similar to red rice, black rice owes its colour to anthocyanin, an extraordinary antioxidant.

Health Benefits of Black Rice:

  • Abundant in Antioxidants: Black rice is teeming with 23 different antioxidants, including flavonoids and carotenoids, protecting cells against oxidative damage caused by free radicals.

  • Anti-Cancer Properties: By combating oxidative stress, black rice is associated with a reduced risk of chronic disorders such as heart damage, Alzheimer's, and certain cancers.

  • Heart-Healthy: Its flavonoid content is linked to decreased heart disease risk, while also improving cholesterol and triglyceride levels.

  • Improves Eye Health: Vision problems are common among long-term diabetics. Black rice contains carotenoids known to enhance eye health by filtering harmful blue light and reducing macular degeneration.

  • Gluten-Free: For individuals with celiac disease, black rice is a safe option as it is completely gluten-free, allowing for worry-free consumption without the usual consequences of gluten allergies.

4. The Traditional Hand-Pounded Rice Hand-pounded rice refers to the meticulous process of pounding rice in a mortar and pestle or a stone grinder, preserving the husk while leaving the nutritious bran intact. Unlike machine pounding, which destroys vital nutrients due to heat, hand-pounded rice retains its health benefits.

Health Benefits of Hand-Pounded Rice:

  • Rich in complex carbohydrates, hand-pounded rice keeps you feeling full for extended periods.

  • Boasts an array of nutrients, including iron, calcium, vitamins B, K, and E, manganese, magnesium, selenium, and various amino acids.

  • High fibre content improves digestion, while magnesium and selenium enhance blood circulation, normalise colon function, and reduce cancer risks.

  • Hand-pounded rice has a low Glycemic Index, making it a safe choice for diabetics.


If you're a rice enthusiast dealing with diabetes, take heart! There are exceptional rice varieties available to support your health goals.

Whether you opt for nutrient-rich brown rice, vibrant red rice, mysterious black rice, or traditional hand-pounded rice, you can relish delicious meals without compromising your well-being.

Embrace these rice treasures indulge in their wholesome goodness and savour the traditional flavours. Be Super Happy, Be Super Healthy



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