Brown rice has gained popularity over the last few years. It is considered a healthy alternative for white rice for people who want to kickstart their weight loss journey and also enjoy rice as a part of their diet. But is brown rice suitable for people with diabetes? In this blog, we will explore the benefits of brown rice and learn how they can be included in your diabetes diet.
Unlike white rice, which undergoes heavy processing, brown rice retains its outer bran layer and germ. This makes it a more nutritious option, providing essential nutrients such as B vitamins, minerals (including magnesium and phosphorus), and antioxidants. One cup (195 grams) of cooked, long-grain brown rice contains the following nutrients-
| Nutrient | Quantity |
| Calories | 215 kcal |
| Carbohydrates | 45.8 g |
| Protein | 5 g |
| Fat | 1.6 g |
| Thiamine (B1) | 0.4 mg |
| Niacin (B3) | 5.3 mg |
| Pantothenic Acid (B5) | 1.2 mg |
| Vitamin B6 | 0.4 mg |
| Folate (B9) | 8 mcg |
| Magnesium | 83 mg |
| Phosphorus | 162 mg |
| Potassium | 83 mg |
| Zinc | 162 mg |
| Manganese | 84 mg |
| Selenium | 15.7 mcg |
| Copper | 0.2 mg |
| Iron | 0.8 mg |
| Sodium | 10 mg |
| Selenium | 11 mcg |
| Choline | 18.2 mg |
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The benefits of brown rice can be availed only when it is consumed in the right portion size. If you exceed the recommended portion size, it can lead to a spike in your sugar levels. We have listed some of these benefits below-
Brown rice has a glycemic index of 68, which is less as compared to the glycemic index of white rice, i.e., 71. It is also rich in fibre and other essential minerals, making it suitable for people with diabetes. You should keep the portion size in check. If brown rice is eaten in excessive quantities, it can lead to a spike in your blood sugar levels.
Brown rice is a good source of manganese that can help you lose your body weight and maintain your ideal BMI. Brown rice also gives you a feeling of fullness and helps you gain control over your appetite. A lot of people who are on their weight loss journey substitute white rice with brown rice.
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Brown rice has been proven to reduce the amount of bad cholesterol in your body. People with diabetes have an increased risk of heart disease, so including brown rice in the diet may offer protective cardiovascular benefits.
The magnesium in brown rice may contribute to the regulation of blood pressure. High blood pressure is a common comorbidity in individuals with diabetes, and including magnesium-rich foods in the diet can have a positive impact.
People with diabetes can include brown rice in their diet in a variety of ways, keeping in mind portion control and overall dietary balance. Use brown rice as a base for various dishes, such as stir-fries, pilafs, casseroles, or salads. This can add diversity to your meals and make them more enjoyable.
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Before making significant changes to your diet, it’s advisable to consult with a healthcare professional or a registered dietitian. They can provide personalised guidance based on your individual health needs.
Keep track of your blood sugar levels when introducing brown rice into your diet. This will help you understand how your body responds, and you can adjust your portions or pairings accordingly. It is vital to regularly maintain blood sugar levels to prevent long-term serious health problems, such as heart disease, kidney disease, and vision issues. For those who are non-diabetic fasting sugar levels can help diagnose conditions if you’re experiencing any serious symptoms.
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Disclaimer: The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion, or advice for a qualified medical opinion. Always consult a specialist or your own doctor for more information. BeatoApp does not claim responsibility for this information.
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