Is Brown Rice Good for People with Diabetes?
Updated: Mar. 03, 2023
You don't need to ban rice from your pantry because of blood sugar concern. Rice isn't off-limits for people with diabetes!
Rice is one of the most commonly eaten foods on earth, an essential ingredient in everything from stuffed cabbage rolls to takeout-inspired grain bowls. This grain is often considered off-limits for those of us with diabetes—but as it turns out, removing rice from our diets completely isn’t necessary to balance blood sugar. You simply need to know the right type of rice to choose.
Is Brown Rice Healthy for People with Diabetes?
Absolutely! Unlike white rice, a refined grain that’s been stripped of its bran and germ and causes blood sugar spikes, brown rice is a whole grain with its healthy nutrients intact. Each serving of brown rice contains more than twice as much blood sugar-stabilizing fiber and three times as much magnesium as white rice. It’s also a good source of niacin, folate, manganese and cancer-fighting antioxidants.
Research shows that people withe type 2 diabetes who regularly eat moderate amounts of brown rice have better blood sugar control after meals. In addition, they also have less overall inflammation—a problem linked to type 2 diabetes—and increased protection against heart disease. Eating more whole grains such as brown rice has been shown to reduce the risk of worsening type 2 diabetes, as well as prevent the development of vascular diseases and unnecessary weight gain.
This is the difference between wild rice and brown rice.
How to Eat Brown Rice if You Have Diabetes
There are plenty of healthy carbs for people with diabetes. But eating any starch, even a high-fiber one like brown rice, is best done alongside healthy plant-based fats and lean protein. The reason? Both nutrients slow down digestion, including the release of glucose into the bloodstream.
For example, you can prepare an Asian-inspired rice bowl that includes three-fours of a cup of warm brown rice, with a few slices of avocado, some grilled chicken, shredded red cabbage and a peanut-based sauce. The ingredients in this dish work together to help dull the overall rise in blood sugar.
If you prefer to stay away from this beneficial whole grain, here’s a list of foods that people with diabetes can enjoy without concern about blood sugar chaos. Did you know people with diabetes can even eat apples? As long as they’re eating it the right way. Also, find out if almond flour is good for people with diabetes.
Healthy Brown Rice Recipes Loaded with Flavor
Brown Rice Chutney SaladA simple rice salad in a cafe inspired thoughts of adding Indian spices and chutney to this dish. To fire things up, mix in a small amount of hot chili oil, tasting carefully as you go. —Brooke Martin, Greenfield, Minnesota
Here's how to cook brown rice the right way.
Meaty Slow-Cooked JambalayaThis recipe makes a big batch of delicious, meaty gumbo. Stash some away in the freezer for days you don't feel like cooking. —Diane Smith, Pine Mountain, Georgia
Asian Turkey Lettuce CupsSuch a cool idea for a light lunch or even an appetizer simply served in small lettuce leaves. When I want to make it easier for my kids to eat, I mix it all up with shredded lettuce and serve in a bowl. —Diana Rios, Lytle, Texas
Black Bean Chicken with RiceThis spicy family favorite calls for just a few basic ingredients, including chicken, black beans and rice, so it’s quick and easy to stir up in your skillet on a weeknight. —Molly Newman, Portland, Oregon
Stir-Fry Rice BowlMy meatless version of Korean bibimbap is tasty, pretty and easy to tweak for different spice levels. —Devon Delaney, Westport, Connecticut
Great Grain BurgersI've experimented with many combinations of ingredients to make a good meatless burger and this is our favorite. These patties cook up golden brown and crispy and make delicious sandwiches. —Pat Whitaker, Alsea, Oregon
Korean Beef and RiceA friend raved about Korean bulgogi, which is beef cooked in soy sauce and ginger, so I tried it. It's delicious! You'll dazzle the table with this tasty version of Korean beef and rice. —Elizabeth King, Duluth, Minnesota
Cajun Beef & RiceCajun rice from a restaurant or box can have a lot of sodium and fat. Here’s a hearty, healthy way to trim it down. —Raquel Haggard, Edmond, Oklahoma
Warm Rice & Pintos SaladDuring my undergrad years, my roommate taught me how to cook vegetarian dishes like brown rice with pintos. It's so versatile; you can turn it into a wrap or casserole. —Natalie Van Apeldoorn, Vancouver, British Columbia
Hearty Turkey & RiceWe love this tasty dinner. It’s quick to prepare, making it a great (and yummy!) meal when you’re running late. You’ll love the easy cleanup, too! —Joan Hallford, North Richland Hills, Texas
Veggie-Cashew Stir-FryGetting my meat-loving husband and two sons, ages 5 and 7, to eat more veggies had always been a struggle until I whipped up this stir-fry. I was shocked when they cleaned their plates and asked for seconds. —Abbey Hoffman, Ashland, Ohio
Apricot-Rosemary Pork MedallionsI needed to use pork tenderloin from my fridge, but I didn't want to wait for it to roast. I tried this, and it was not only quick but my family loves it. You can play with different preserves to make your favorite flavors. —Mildred Lynn Caruso, Brighton, TN
No-Fry Black Bean ChimichangasMy chimichangas get lovin’ from the oven so they’re a bit healthier. Black beans and corn make it meatless. And it’s a smart way to use leftover rice. —Kimberly Hammond, Kingwood, Texas
Chicken JambalayaThis is a great easy chicken jambalaya recipe. It's great to serve at parties and it reheats well after! —Lynn Desjardins, Atkinson, New Hampshire
Beef & Rice Stuffed Cabbage RollsThis recipe is special to me because it’s an easy one-pot meal that tastes like you spent the whole day in the kitchen. My family loves it. —Lynn Bowen, Geraldine, Alabama
Apple-Balsamic Pork Chops & RiceThanks to tangy balsamic vinegar and sweet apples, this one-pot pork chop lets you have a little something special anytime. —Greg Hageli, Elmhurst, Illinois
Turkey-Thyme Stuffed PeppersChloe, my 3-year-old, is a big fan of these healthy peppers, which have a wonderful thyme flavor. She likes to help mix the ingredients and make meals with me. —Jennifer Kent, Media, Pennsylvania
Ginger Steak Fried RicePerfect for an end-of-the-week meal, this sensational dish comes together quickly with leftover rice. I learned a great tip for the steak recently: Partially freeze it, and it will be easy to cut into thin slices. —Simone Garza, Evansville, Indiana
Black Bean TacosThis black bean taco recipe folds in fresh vegetables and pantry staples for a dinner that’s simple to whip up—but nobody has to know that. You can even make the mixture ahead of time and bam, once you warm up those taco shells, dinner is served.
Arugula & Brown Rice SaladWhen we have company, arugula with brown rice is always on the menu. It’s my go-to pick for the potluck and party circuit, and I'm always sharing the recipe. —Mindy Oswalt, Winnetka, California
Coconut Curry Vegetable SoupI've been a vegetarian since high school, so modifying recipes to fit my meatless requirements is a challenge I enjoy. This soup tastes rich and creamy and is packed with nutrients! —Carissa Sumner, Washington, DC
Healthier-than-Egg RollsFrying anything at home is a little intimidating for me, but I love egg rolls. With this recipe, I've figured out a way to get the best part of the eggroll—without the mess. If you prefer a traditional egg rolls made with wrappers, you can use this as the filling! —Sue Mitchell, Leakey, Texas
Pronto Vegetarian PeppersIn the summer I love to serve these peppers with salad and a roll. At the end of summer, I freeze them for cold months when produce costs are high. For a hot meal on a cold day, I love to serve them with a side of warm pasta tossed in olive oil. —Renee Hollobaugh, Altoona, Pennsylvania
Spanish Rice with Ground BeefFor a fast and flavorful dinner, look no further than this Spanish rice with ground beef—it's the ultimate one-skillet dinner when you only have 20 minutes to cook.
Carrot Brown Rice PilafThis versatile, colorful dish complements a variety of meats or other vegetarian entrees. To give this dish a crunchy texture and additional flavor and protein, stir in 2 cups of bean sprouts just before serving. —Paulette Cross, Lowville, New York
Fiery Stuffed PoblanosI love Southwest-inspired cuisine, but the dishes are often unhealthy. As a dietitian, I try to come up with nutritious twists on recipes, which is how my stuffed peppers dish was born. —Amber Massey, Argyle, Texas
Shrimp & Broccoli Brown Rice PaellaYears ago my husband and I were vacationing in France and came across an open market where a man from Spain was making paella in a skillet; we've been hooked ever since. I love to whip this up for a large group, but if the gathering is small, I know I can easily freeze leftovers for another time. —Joni Hilton, Rocklin, California
Caribbean Shrimp & Rice BowlI had a similar rice bowl on vacation and re-created this lighter version at home. It takes me back to the islands every time I make it. Try grilling the shrimp for more beachy flavor. —Lauren Katz, Ashburn, Virginia
Corn, Rice & Bean BurritosNo one will miss the meat when you dish up these satisfying burritos bursting with a fresh-tasting filling. They’re fast to fix and won’t put a dent in your wallet. —Sharon W. Bickett, Chester, South Carolina
Lemon Chicken & Rice SoupYears ago, I fell hard for a lemony Greek soup at Panera Bread. It was just a special back then, but I re-created it at home so we could eat it whenever a craving hit! —Kristin Cherry, Bothell, Washington
Black Beans with Bell Peppers & RiceMy meat and potatoes husband goes for this cheesy, hearty black beans and rice recipe, and the kids gobble it up. For extra kick, add a splash of hot sauce. —Stephanie Lambert, Moseley, Virgina
Guilt-Free Chicken ChiliThis chili is a keeper. Make it on Sunday and you get lunch for the rest of the week, too. —Amy Chalmers, Poughkeepsie, New York
Hearty Beans and RiceFilling and fast, this dish has become a favorite in my family. It could be served as a side or a main dish. —Barbara Musgrove, Fort Atkinson, Wisconsin
Brown Rice and VegetablesThis filling rice dish, full of big chunks of butternut squash and sweet potatoes, is a standout combination of sweet and savory flavors. —Taste of Home Test Kitchen
Chili-Rubbed Steak with Black Bean SaladBusy weeknights don't stop my husband from firing up the grill. This meal-in-one comes together fast. Try it with chimichurri and cotija cheese. —Naylet LaRochelle, Miami, Florida
Quick Shrimp CreoleMy mother made shrimp Creole when I was growing up, so I’ve carried on the family tradition. For extra kick, pass the Louisiana hot sauce. —Gina Norton, Wonder Lake, IL
Simple Asparagus SoupMy family and friends love this soup. It's elegant and unusual, but the hardest part of making it is occasional stirring. —Kathryn Labat, Raceland, Louisiana
Garlic Shrimp & Rice SaladFor this easy-to-make main dish salad, you can prepare the rice mixture and chop the vegetables ahead of time. Cook the shrimp at the last minute, then assemble it all together for a light yet satisfying meal. —Diane Nemitz, Ludington, Michigan
Thai Salmon Brown Rice BowlsThis speedy salmon recipe couldn't be any easier. The store-bought sesame ginger dressing saves time and adds extra flavor to this healthy dish. — Naylet LaRochelle, Miami, Florida
Mushroom and Brown Rice Hash with Poached EggsI made my mother's famous roast beef hash healthier by using cremini mushrooms instead of beef, and brown rice instead of potatoes. It's ideal for a light main dish. —Lily Julow, Lawrenceville, Georgia
Spicy Sausage and Rice SkilletThe spicy sausage in this quick skillet dish gives it a kick, and the sliced apples are a pleasant, tart surprise. —Jamie Jones, Madison, Georgia
Turkey Salsa Bowls with Tortilla WedgesDelicious and nutritious, this dish was a favorite of the kids who participated in the junior chef classes I taught at my church. The recipe encouraged creativity and healthy eating as students designed their own salsa bowls using whole grains, vegetables and lean protein. —Jean Gottfried, Upper Sandusky, Ohio
Seasoned Brown Rice PilafFor those of us who are white rice lovers at heart, this recipe makes brown rice taste great! Everyone takes seconds; it is that good. It is so easy to prepare. To convert for vegetarians, just substitute veggie broth for the beef broth. Any leftovers are delicious the next day. —Amy Berry, Poland, Maine
Originally Published: April 19, 2022
