If you have diabetes, it's important to know about the best rice for diabetics. There are many different types of rice, and not all of them are good for people with diabetes. In this article, we will discuss the different types of rice and what is the best one for diabetics. We'll also talk about how to cook rice and how it affects blood sugar levels. So, if you're looking for information on rice for diabetics, you've come to the right place!

Can Diabetics Eat Rice?

Yes, a diabetic can enjoy rice but the type of rice is really important. The best choice for diabetics is brown rice, which has been linked to lower blood sugar levels as well as improved insulin sensitivity in people with diabetes.

However, white rice can be eaten too but only occasionally because it's not good for you if you eat it every day due to its high-glycemic-index (GI) and low fiber content.

Before buying any kind of rice it's important to read the nutrition label to see the number of carbohydrates, sugars, and fiber contained in one serving size (usually ½ cup or 100 grams).

What Rice Doesn't Raise Blood Sugar Levels?

Rice is a good source of carbohydrates, which are turned into glucose in your body and then used for energy. When you eat rice, it gets digested quickly due to its high glycemic index (GI) and causes blood sugar levels to spike. This can be a problem if you have diabetes because too much glucose in your bloodstream at once will make insulin less effective at lowering them back down again.

There are some rice varieties that are great options for diabetics. Brown rice has been linked with lower blood sugar levels as well as improved insulin sensitivity in people with diabetes. Brown rice won't raise your blood sugar as quickly because it contains more fiber than white rice, which slows down digestion and prevents spikes in glucose levels after eating.

The better options for a diabetes diet are;

  • Basmati Rice
  • Wilde Rice
  • Brown Rice

Is Basmati Rice Better for Diabetics?

Basmati rice is a long-grain white rice variety that grows in India and Pakistan. It has been linked with lower blood sugar levels as well as improved insulin sensitivity in people with diabetes because of its lower glycemic index (GI).

Some studies show basmati rice can be up to 40% less likely than other types of white rice to spike glucose levels after eating, according to research published in the American Journal of Clinical Nutrition. What's more, brown basmati rice contains fewer calories per serving compared with most other varieties on average - only about 220 kcal per cup cooked!

What Is The Glycemic Index of Rice?

The glycemic index (GI) rating is a measure of how quickly a food raises blood sugar levels. Foods that have a high GI are not good for people with diabetes because they can cause blood sugar spikes.

The glycemic load (GL) is another important number to look for on the label. This measures how much a food will raise blood sugar levels after eating it. A GL of 20 or more is considered high, so you'll want to avoid foods with high GLs if you have diabetes.

It's recommended to add more low gi foods to your healthy diet.

Cooked 100 g Rice



Short-grain white rice

23.78 g

0 g

Long-grain white rice

28.10 g

0.40 g

Black Rice

34 g

1 g

Red Rice

23 g

1.5 g

Long-grain brown rice

25.85 g

1.6 g

Wild Rice

21.34 g

1.8 g

What Is The Best Rice for Diabetics to Eat?

There are a few different types of rice that are good for diabetics. The best one is brown rice or brown basmati rice, which is high in fiber and has a low glycemic index. This means that it doesn't raise blood sugar levels as much as other types of rice. Brown rice also contains antioxidants and vitamins, which can be beneficial for people with diabetes.

There are also some types of rice that you should avoid if you have diabetes. These include black rice, wild rice, and sticky rice. Black rice is high in fiber and has a low glycemic index, but it's also high in carbohydrates. Wild rice is high in fiber and minerals, but it has a high glycemic index. And sticky rice is high in carbs and calories.

If you are looking for any alternatives instead of rice you can try quinoa or bulgur which is a seed but cooked like a grain. Quinoa and bulgur have a low glycemic index and are high in fiber, protein, and minerals.

RightRice Original Made from Vegetables without Complex Carbohydrates

  • Carbohydrates: 30 g
  • Fiber: 5 g
  • Added Sugar: 0 g

Looking for a healthier alternative to white rice, even rice? RightRice is packed with the power of nutritious vegetables (lentils, chickpeas, and green peas) + rice to deliver a delicious, plant-based protein and fiber powerhouse. More than 2x the protein, 5x the fiber, and almost 40% less net carbs than white rice… it’s easy to see why RightRice is a fan favorite!

180 Calories, 10g Protein, 5g fiber, 25g Net Carbs per serving. Ready to be seasoned your way, RightRice is gluten-free, non-GMO, vegan, kosher, and has a low glycemic index.

Laxmi Diabetic Friendly Basmati Rice With Lower G.i. Index
674 Reviews
$38.95 Buy on Amazon

Laxmi Diabetic Friendly Basmati Rice with Lower G.I. Index

  • Carbohydrates: 36 g
  • Fiber: 1 g
  • Added Sugar: 0 g

Basmati Rice is a long-grain, light, and nutty rice that is characterized by its delicate flavor. Grown in the Himalayas and Pakistan, this all-natural rice is of the highest quality and will be a delightful addition to any meal. House of Spices Laxmi Basmati Rice has a lower glycemic index, making it diabetic-friendly and perfect for your rice consumption. This product is guaranteed fresh and will add a touch of elegance to any dish without increased risk of high blood sugars while eating rice.

Kusha Brown Basmati Rice

  • Carbohydrates: 35 g
  • Fiber: 1 g
  • Added Sugar: 0 g

Looking for delicious and healthy whole grain rice to add to your meals? Look no further than Kusha Brown Basmati Rice. This fluffy, aromatic rice is perfect in biryani, pulav, and fried rice, and is naturally gluten-free and vegan. Plus, the premium aged rice is packed with flavor and nutrients.

Above all, it's low in carbohydrates and is perfect to add to your diabetes diet. Give it a try today!

Trader Joe's Brown Rice Medley

  • Carbohydrates: 35 g
  • Fiber: 1 g
  • Added Sugar: 0 g

Looking for a healthy and delicious way to enjoy your brown rice? Trader Joe's has you covered with their Brown Rice Medley! This blend of parboiled brown rice, black barley, and daikon radish seeds is perfect for a quick and easy meal. Low in carbohydrates and high in fiber, this medley is also diabetic-friendly. So ditch the takeout and cook up some goodness with Trader Joe's Brown Rice Medley!

Diamond G Gluten-Free Brown Rice Whole Grains

  • Carbohydrates: 36 g
  • Fiber: 1 g
  • Added Sugar: 0 g

Diamond G Gluten-Free Brown Rice is a healthy and delicious way to enjoy a nutritious meal. This rice is gluten-free, non-GMO, and kosher, making them perfect for those with dietary restrictions. They are also very low in carbs and sugar, making them ideal for diabetics or those following a low-carb diet.

Lundberg Family Farms - Organic Brown Short Grain Rice

  • Carbohydrates: 35 g
  • Fiber: 3 g
  • Added Sugar: 1 g

Lundberg Family Farms Organic Brown Rice is a pantry staple that clings together when cooked, has a nutty aroma and flavor, and is perfect for rice bowls and other everyday dishes. This product is Non-GMO, USDA certified organic, gluten-free, 100% whole grain, vegan, and kosher. Lundberg Family Farms strives to make every bite of their grains as healthful as they are delicious.

Tasty Bite Brown Rice with Quinoa and Lentils

  • Carbohydrates: 41 g
  • Fiber: 4 g
  • Added Sugar: 0 g

Looking for a delicious, healthy side dish? Tasty Bite's Brown Rice with quinoa and lentils is perfect for you! This mix of slow-cooked lentils, brown rice, and red quinoa is seasoned for a flavor that will complement any meal. Certified Organic and Non-GMO, vegan, kosher, and gluten-free, this rice is perfect for anyone on the go and compliments your diabetic diet.

Different Varieties of Rice

There are over 40,000 varieties of rice, which means that there are many different types to choose from. Some of the most popular ones include brown rice (also known as whole-grain), white rice, and basmati rice.

1. Brown Rice

Brown rice is healthier than other varieties because it contains more nutrients like fiber, protein, vitamins A, E, and B12, iron, magnesium, zinc, and much more vitamins and minerals. Brow rice is better for diabetics because it has a lower glycemic index than white rice. Brown rice also contains phytonutrients (natural chemicals found in plants) which can be beneficial for people with diabetes by helping to control blood glucose levels and reduce insulin resistance.

2. White Rice

White rice is the most commonly eaten type of rice. It's high in carbohydrates and low in fiber, so it can cause spikes in blood sugar levels for those with diabetes. Therefore it's recommended to keep white rice consumption to a minimum and replace white rice with a more healthy whole grains option.

3. Wholegrain Basmati Rice

This variety has a nutty flavor and rich fragrance that comes from being aged at least six months before milling (grinding into flour). It's often used as part of Indian dishes such as biryani or pilafs because Basmati rice cooks quickly due to its thin grain size. The grains are long enough that when cooked properly they won't stick together like other varieties might do if overcooked which means less mess on your plate! Brown basmati also contains antioxidants called polyphenols that may help lower cholesterol levels. Whole grain basmati rice is also a better option for diabetics because it has a low glycemic index.

4. Black Rice

Black rice is a whole grain that's high in fiber and has a low glycemic index. It also contains antioxidants, which makes it a healthy choice for people with diabetes.

5. Wild Rice

This type of rice is actually not rice at all, but the seed of aquatic grass. It's high in protein, fiber, and minerals like zinc and magnesium. However, it has a high glycemic index so you'll want to avoid it if you have diabetes.

6. Sticky rice

Sticky rice is made from glutinous (starchy) rice flour and is often used in desserts or dishes that are served as part of the main course. It's very high in carbohydrates and calories, so you'll want to avoid this variety.

7. Arborio Rice (risotto)

Arborio rice is a type of Italian white rice that's often used in dishes like risotto. It has a high glycemic index, so you'll want to avoid it if you have diabetes.

Other Rice Grains

There are other options that can be used instead of rice. They contain more protein than white or brown varieties so they may help keep you full for longer. There's no reason to avoid these grains if you have diabetes as well!

1. Quinoa

This Andean grain is actually a seed, but it's cooked like a grain. Quinoa is gluten-free and has a low glycemic index. It's also high in fiber, protein, and minerals like magnesium and zinc.

2. Bulgur

Bulgur is made from whole wheat kernels that have been boiled, dried, and cracked into small pieces. Bulgur has a low glycemic index and is high in fiber, protein, and minerals like magnesium and zinc.

3. Pearl Barley

Pearl barley is made from whole-grain barley kernels that have been polished off their outer bran layer. They're high in fiber and protein, with a low glycemic index.

4. Amaranth

Amaranth is a gluten-free seed that's often used as a grain. It has a high protein content and a low glycemic index. 

How To Cook Rice?

There are many different ways to cook rice, but the most popular one is by boiling it in water. Here's how you do it:

  • Rinse the rice in cold water until the water runs clear
  • Add the rice to a pot and cover with twice as much water as rice
  • Bring to a boil over high heat, then reduce the heat to medium-low and simmer for 15 minutes
  • Remove from heat and let sit for another five minutes before fluffing with a fork

Cooked white basmati rice will have a slightly sticky texture while brown basmati will be fluffy. If you're looking for something more savory, add some herbs like rosemary or thyme to the cooking water before boiling.

Another way to have cooked rice is by using a rice cooker. Just add the desired amount of rice and water, press the button, and let it do its thing!

A good thing about cooking rice slowly is that it lowers the GI. Instead of a pressure cooker, use a pan and add more water.


If you're looking for rice that is low in carbs and high in nutrients, brown basmati rice may be the best option. Brown basmati has a lower glycemic index than white or wild varieties of rice so it's better for those with diabetes as well.

Wild Rice also has fewer carbohydrates than other types of rice such as Arborio which can make it useful to diabetics who want something more savory than plain white or brown variety. If you need help deciding what type of rice would work best for your meal plan, talk to your dietitian about what the best options are for your diet!


To ensure that we give you correct, accurate, and relevant information, all articles on Diabetic & Me are backed by verified information from academic research papers, well-known organizations, research institutions, and medical associations.

  • Additional information about carbohydrates and fiber in rice

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About the Author

Inez Briand

Inez Briand is the partner of a type 1 diabetic (Ely). She has always been interested in traveling and cooking, and now that she has a partner with diabetes, her interest in cooking even more healthily has skyrocketed. She loves finding new recipes for her partner and family and sharing any food and nutrition-related articles on Diabetic & Me.

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