Sunday 08/February/2026 – 05:05 AM
can forSimple changes in rice can help prevent High sugar level In the blood, diabetics do not need to give up rice completely. Experts advise switching to types of rice with a low glycemic index, cooling the rice and then reheating it to increase its content of resistant starch, and controlling the amount of food while eating it with foods rich in protein and fiber. These simple changes help reduce the rise in blood sugar levels after meals, while allowing diabetics to enjoy eating rice.
Three simple changes to rice can help prevent high blood sugar
According to what was published in the Times Now newspaper, If you have diabetes, love rice, and want to avoid spikes in blood sugar, there is an easy way to achieve maintenance of blood sugar levels, which is the most important element in diabetes management. Although recent studies, including those published in the National Institutes of Health, indicate that eating white rice may raise blood sugar levels significantly, especially when eaten frequently or in large quantities, some patients require a change in eating habits.
How does black rice compare to white rice for diabetics?
Black rice is characterized by its low glycemic index compared to white rice, which means that it releases glucose slowly into the bloodstream. It is rich in fiber and contains antioxidants, which improve insulin sensitivity and reduce inflammation. This makes black rice a better choice for diabetics, compared to high-starch white rice, which may cause a rapid rise in blood sugar levels.
Change the type of rice
Not all types of rice affect the blood sugar level in the same way. Well-polished white rice has a high glycemic index, which means that it raises the blood sugar level quickly, so replacing it with other types with a low glycemic index may slow down the absorption of glucose. Among the best options are:
- Brown rice
- Partially parboiled rice
- Red or black rice
- Basmati rice, only in moderation
These varieties contain a higher percentage of fiber and a healthy grain structure, which slows down the digestion process and leads to stable blood sugar levels. Fiber also improves insulin sensitivity and makes you feel full for a longer period, which reduces the desire to overeat. Brown rice is also characterized by a lower glycemic index.
Cool the rice and then reheat it
One of the lesser-known tricks that is the best way to eat rice for diabetics is to change the way you prepare it, and this can change how the body processes it. When cooked rice is cooled and then reheated, part of its starch turns into resistant starch, which is a type of carbohydrate that resists digestion in the small intestine.
