Brown rice may be beneficial for diabetic patients rather than white rice. However, multiple researches have been conducted, and the results are not entirely consistent about diabetes treatment, if a diabetic patient consumes brown rice in moderation and pairs it with other low-GI foods, brown rice can help maintain stable blood sugar levels. Even if brown rice helps maintain sugar levels, it still can lead to blood sugar spikes and crashes if consumed in excess. Therefore, it’s crucial to manage portion sizes carefully. For more insights on how beneficial is brown rice for diabetic patients read further.

What is the glycemic index/load of brown rice?

Brown rice is estimated to have a GI of around 50-55, making it a low-GI food. Brown rice is a whole grain that contains fibre and some nutrients that slow down the absorption of glucose into the bloodstream, which naturally gives a sustained increase in blood sugar compared to white rice. Cooking methods, rice variety, and individual digestive responses may change the glycemic response of brown rice. The glycemic load (GL) of brown rice is based on serving size and also cooking. On average, one cup of cooked brown rice-about 100 grams-in has a glycemic load of around 36.5, which is high.

Which nutrients in brown rice may help in diabetes management?

Brown rice has certain nutrients that can help in diabetes care, why and how, read in this segment:

Fibre: It contains dietary fibre, which can help regulate blood sugar by slowing the absorption of sugar into the bloodstream. High fibre consumption has been link with better digestive health as well as increased satiety.

Magnesium: Found in brown rice it plays an important role in insulin sensitivity and glucose control in the bloodstream. This mineral ensures a lower risk of Type 2 diabetes if one takes it in adequate amounts.

B Vitamins: It contains B vitamins, such as B1 (thiamine), B3 (niacin), and B6 (pyridoxine). B Vitamins play a significant role in energy metabolism, thus helping overall metabolic health.

Antioxidants: Brown rice contains antioxidants in the form of phenolic compounds and flavonoids that help reduce oxidative stress in the body. This has been advantageous since oxidative stress is a factor associated with diabetes and complications related to the condition.

The addition of brown rice to a balanced diet contributes the essential nutrients in support of better blood glucose control and health in persons with diabetes, as always with portion control and overall patterns of intake.

Is there any evidence that says brown rice is good for diabetes?

A 2021 study stated that replacing white rice with brown rice does not impact glycemic control, as measured by HbA1c and FBG levels, in patients with pre-diabetes and Type 2 diabetes. Brown rice, though, can serve as a substitute for white rice for higher-weight and high-cholesterol patients. From a study, the short-term glycemic control benefits of a brown-rice diet may not be seen. Therefore, further trials with greater numbers and longer follow-up periods are needed to establish the implications of a brown-rice diet on the glycemic control of diabetes with greater evidence.

Another 2018 study indicate that replacing white rice with brown rice can reduce the risk of Type 2 diabetes. Japan research has found diabetic patients consuming glutinous brown rice experienced significant reductions in postprandial blood glucose and a marked improvement in long-term control. Reasons for regulating the amount of blood sugar would be due to its high fibre and bioactive properties that can help in slowing glucose absorption and low glycemic index. Further, germinated brown rice is even more beneficial as it enhances digestibility along with improved insulin sensitivity. Overall, the addition of brown rice to the diet could easily be a simple strategy to manage diabetes effectively.

Another 2022 study showed that the risk of T2D is as high as with an increase in the amount of white rice consumed daily. It is highly noticeable among women and South Asians. However, the researcher found a great risk in consumers of more than 300g of white rice a day. Likewise, consuming 50g of brown rice reduces the risk of T2D by 13%. Although the studies support swapping white rice for brown rice, other trials showed mixed results, mainly improving cholesterol and blood pressure. These differences might be due to how the studies were done and their short length. Overall, switching to brown rice may be an easy method of lowering the risk of T2D.

Are there any drawbacks to eating brown rice for diabetes?

Yes, there are some potential drawbacks to consider when it comes to eating brown rice for diabetes:

Higher Carbohydrate Content: Because brown rice contains a higher concentration of carbohydrates, it increases blood sugar. Being very mindful and controlled of portions is important in taking care of one’s blood sugar.

Arsenic: Brown rice generally contains higher concentrations of inorganic arsenic than white rice. High levels of inorganic arsenic have long-term health risks in regard to potential impacts on insulin sensitivity.

Digestive Issues: Although fibre content in brown rice is advantageous, excessive intake of fibre in a day can cause digestive issues for some diabetics.

Caloric Density: Brown rice is still dense in terms of calorie. If it’s somebody who manages diabetes and weight, then calorie count is a factor, as well.

Individual Variability: Everyone’s body responds differently to carbohydrates. Hence, individuals with diabetes must monitor their blood sugar levels and see how brown rice fits into their overall diet.