Basmati rice, particularly wholegrain Basmati rice can and should be a regular addition to the diets of people who suffer from Type 2 diabetes.
Basmati rice is a naturally low to medium energy food but as with all carbohydrate foods, it’s the portion size that is important: an average serving of boiled rice is 150-180g providing 207-248 calories; a small serving (100g) provides approximately 138 calories. By contrast a typical takeaway portion of fried rice is 300g providing 558 calories, so it’s important not to assume all rice types are the same.
Wholegrain Basmati rice has the lowest GI (glycaemic index) of all rice types, which means once digested it releases its energy slowly keeping blood sugar levels more stable, which is a crucial part of diabetes management. On the other hand, sticky and risotto type rices have much higher GIs, so less suitable in a diabetic diet. The varying GIs of rice depends on the type of carbohydrate present in the grains. Basmati rice has the greatest amount of a type known as amylose which does not gelatinize during cooking and results in fluffy, separate grains. Whereas grains with more amylopectin burst on cooking resulting in sticky rice that can be eaten with chopsticks. The more intact the structure of a grain of rice the lower the GI because once consumed the particle size maintains intact for longer, slowing the digestive process. The higher quality brands of rice like Tilda have the technology to reject broken grains from their products, further guaranteeing the low GI of the rice. Steaming rice helps to better maintain the structure of the grain compared with boiled rice so generally steamed rice has a lower GI than boiled.
Wholegrain Basmati rice is also a source of fibre which is important for gut health and improves bowel function. High fibre intakes have also been associated with a lower risk of bowel cancer, reduced risk of type 2 diabetes complications, increased satiety and weight management. A high intake of wholegrain foods has been associated with lower risk of heart disease and stroke.
Both wholegrain and white Basmati rice contains a type of carbohydrate known as resistant starch. This has a prebiotic effect in the bowel, which means it can help to increase the number of ‘friendly’ bacteria. This in turn, protects the bowel and keeps it healthy and boosts the body’s immunity. Resistant starch also increases satiety, helping to keep you feeling fuller for longer, so including Basmati rice in a meal can help regulate appetite and prevent cravings for sugary drinks and snacks between meals.
Finally, both wholegrain and white Basmati rice has a superior nutrient content compared with other rice types. They contain higher amounts of B vitamins and minerals such as copper and magnesium. The higher magnesium content found in Basmati can help with blood sugar control. These properties combined together with the antioxidant and anti-carcinogenic properties of numerous compounds found in rice, especially those found in the bran and germ (minerals, trace elements, vitamins, polyphenols), means rice can make a valuable contribution to the diets of people with Type 2 diabetes.
Reproduced with the kind permission of Dr Sarah Schenker.
For more information please refer to diabetes.org.uk or diabetes.co.uk
FAQs
Wholegrain Basmati rice has the lowest GI (glycaemic index) of all rice types, which means once digested it releases its energy slowly keeping blood sugar levels more stable, which is a crucial part of diabetes management.
Is basmati rice good or bad for diabetics? ›
If you have diabetes, small portions of basmati rice can be a part of your healthy diet. In addition to a lower glycemic index, basmati rice can also contain a significant amount of fiber – just be sure to check the nutrition label.
What is the best rice to lower blood sugar? ›
What types of rice are most diabetes-friendly?
- basmati rice.
- brown rice.
- wild rice.
Glycemic Index. Basmati rice's glycemic index is usually lower than other white rice types. But still, it might make your blood sugar level change a lot. This could happen especially to those with diabetes.
Which basmati rice has the lowest glycemic index? ›
Brown basmati rice has a lower GI because it contains the bran and germ layers of the rice grain, which are rich in fiber, vitamins, and minerals. These components slow down the digestion and absorption of carbohydrates in the rice, resulting in a more gradual and steady release of glucose into the bloodstream.
Which is better rice for diabetics jasmine or basmati? ›
Nutrition-wise, both jasmine and basmati contain just trace amounts of fat and will give you a little protein boost, but basmati has a lower glycemic index (around 57-67 to jasmine's 68-80 range), meaning it raises blood sugar more slowly and creates a better effect of fullness.
Is sweet potato good for diabetics? ›
Sweet potatoes are known to be high in fiber and have a low glycemic index, which results in a less immediate impact on blood glucose levels. This can help people with diabetes keep their blood sugar levels in check. Sweet potatoes can be: Baked or microwaved.
What rice doesn't turn to sugar? ›
White rice varieties like Jasmine and Arborio have a high GI, meaning they are digested and release glucose into the blood quickly. Brown rice and wild rice have a lower GI which means they release glucose into the blood more gradually.
Is oatmeal good for diabetics? ›
Oatmeal can be a good option for people with diabetes. Oatmeal has a low glycemic index (GI) score, and the soluble fiber and beneficial compounds in oats may help people control markers of diabetes.
How much rice can a diabetic eat per day? ›
“For a person with diabetes, 40-45 per cent of the total kilocalories of the day should be met by carbohydrates,” says Dr Sonia Gandhi, Head, Department of Clinical Nutrition and Dietetics, Fortis Mohali. So how much of rice can a diabetic have? “A diabetic person is allowed to have at least 30 gms of rice (raw).
Refined grains like white basmati rice are associated with a higher risk of type 2 diabetes, obesity, and metabolic syndrome. Thus, they're best eaten in moderation.
Why do Asians eat so much rice? ›
Rice is a symbol of life and fertility in Chinese culture, present in various cultural practices, festivals, and ceremonies. Rice's versatility, ease of cultivation, and adaptability to diverse climates have made it a staple in Asian cuisine, forming the backbone of countless dishes.
Is basmati rice a bad carb? ›
Basmati rice is also a good source of complex carbohydrates. Complex carbohydrates are a healthy energy source, providing a steady release of energy over time preventing blood sugar spikes to a great extent. It can help you avoid the energy crash and cravings that come with eating refined carbohydrates.
Does basmati rice spike blood sugar? ›
A low GI score implies that when consumed, basmati rice will gradually increase your blood sugar levels, instead of causing a sudden spike. This makes it a better option for diabetics when compared to white rice (GI score 72), which can de-stabilise your blood sugar levels when consumed.
Does vinegar lower the glycemic index of rice? ›
“The European Journal of Clinical Nutrition found that combining Vinegar with Rice REDUCES the effect of glycemic index. Glycemic index of white rice alone is 100, but when they combined it with vinegar to make a sushi- this level dropped down to 59.
What brand of basmati rice is the best? ›
Top Indian Brands of Basmati Rice
- Kohinoor. In India, Kohinoor Basmati rice brand is highly esteemed, known for its long-grain fragrant varieties aged for at least one year before they reach the market. ...
- India Gate. ...
- Tilda Tilda Basmati rice.
Basmati rice is typically high in carbs and micronutrients like thiamine, folate, and selenium.
What white rice can diabetics eat? ›
White Rice Type
For instance, parboiled white rice has a lower glycemic index than regular white rice, and aromatic white long grain varieties contain 8 grams less of carbohydrates than short grain white rice.
What is the healthiest rice to eat everyday? ›
For example, whole grains are better for our health when compared to simple carbs – which is why brown rice or black rice are regarded as the healthiest options. You should certainly be looking into eating whole grain rice.
Which tastes better, jasmine or basmati rice? ›
Basmati vs Jasmine Rice
Both jasmine and basmati rice have a more pronounced aroma and taste than standard white rice. Choose jasmine rice when you want a fluffy, creamy dish. Try basmati in a pilaf, salad, or grain bowl where you want the texture of the individual rice grains to shine through.
