White rice or Brown rice – Which is good for Diabetes?

Rice – A staple cereal grain  

Rice is a popularly consumed cereal grain. Rice is grown as a grass plant. It is estimated that one-half of the global population, specifically in southern Asia, is fully dependent upon rice as a staple.  

The rice plant can grow up to 4 feet tall. It has a hollow stem. The flower cluster of the rice plant is made up of a few small spikelets which bear the flowers that produce the green.  

The consumption of rice has a very long history. Many ancient cultures had rice cultivation as the major source of food.  

Rice is also a staple food in more than a hundred countries.  

Oriza sativa is the scientific name for rice. Rice is usually categorised based on its shape and the way it has been processed.  

White rice   

The white rice is a milled version of the rice. The milling process would remove the rice husk and bran. After the milling process, the rice is polished. The polish should give the rice a bright and shiny look.  

White rice has served as a staple food in many types of cuisine, including traditional cuisine. For hundreds of years, white rice has been used as a staple because of the benefits that rice has to offer.  

Brown rice   

Brown rice is whole grain rice in which only the inedible outer shell of the grain is removed. Brown rice is rice that has not gone through more processing or milling. It is consumed as a whole grain. The biggest advantage of consuming less processed grain is that we get to consume more nutrients.  

Should we consume white or brown rice?  

White rice is the refined version of whole grain rice. The grains undergo a milling process, and it is polished so that the outer layer of bran is removed. The bran is not edible. After this process, the flavour and the texture of the rice change. White rice can be stored for a bit longer.  

Brown rice, unlike white rice, undergoes a lesser milling process. The entire brand layer is not removed from the brown rice. Brown rice usually takes longer to cook, and it has a different flavour.  

Rice, in any form, is a rich source of carbohydrates. Carbohydrates serve as the main source of energy for our bodies.  

Usually, rice is surrounded by various misconceptions like weight gain and negative health impacts. Unlikely so, rice has a lot of health benefits to offer. It is an essential component of a balanced diet.  

Brown rice is a whole grain containing bran. It has a small advantage over white rice.  

When the white rice is milled and the barn is removed, it loses a lot of nutritional benefits, whereas brown rice is still a whole grain with the barn.  

Brown rice has fibre, antioxidants and various vitamins and minerals in it.  

Brown rice contains flavonoids which would reduce the risk of heart diseases and cancer.  

Brown rice is rich in fibre which plays a vital role in improving digestive health.  

Because of the fibre content, if a person consumes brown rice, they may feel fuller for a longer period of time which would aid in weight loss.  

Brown rice is a fine source of magnesium.  

When people consume brown rice, it is proven to reduce the after-meal blood sugar levels in people. It is pivotal to check the blood sugar level in order to delay Diabetes. Due to its fibre content, it would lower the risk of people developing type II Diabetes.  

White rice has a relatively higher glycemic index than its counterpart. This means that consuming white rice would shoot up the blood glucose levels faster.  

Many people assume that white rice has a lot of empty carbohydrates.  

We need to rethink as white rice is considered an excellent source of folate. Even though the bran is removed in white rice, it is still enriched with nutrients such as vitamin B and Iron.  

Rice for Diabetes

Brown rice is good for people with Diabetes. It is also believed to reduce the risk of Diabetes. If a person is Diabetic, they need to be mindful of their choices.  

In general, people need to consume food that does not elevate blood sugar levels to an unhealthy extent.  

Any variant of rice is rich in carbohydrates. Rice also has a high GI score. The GI indicates how much food can affect blood sugar levels.  

White rice has a higher glycemic index. It is relatively low in fibre, polyphenols, and other micronutrients as the barn is removed.

Whereas in the brown rice, the barn is not removed. This reduces the speed at which the blood sugar level in the body rises.  

Replacing white rice with a healthier version (brown rice) can reduce the chances of a person developing Diabetes.

Basmati rice also has a relatively low glycemic index. Consuming small portions of basmati rice is considerable.

However, rice in any form spikes blood sugar levels in the body. It is recommended to consume no more than a couple of servings per day.

Both white and brown rice have a high glycemic index. This means that either version of the grain would have an impact on the blood sugar level. The only difference is how quickly the particular food can increase it.  

The rice needs to be cooked in a specific way to avoid an unhealthy spike in blood sugar level.

Cooking rice for diabetic people

To cook rice for diabetics, it is better to use a pot.

• First, we need to add the grains of rice into the pot.  
• We need to pour 1.5 cups of water for every cup of rice.  
• We need to boil the water in the pot.
• Cover the pot and let it simmer for half an hour.
• Once the rice is cooked, the excess water containing the starch can be poured.

 By doing so, we are avoiding the additional starch content entering our body. This would also make it a friendly option for people with Diabetes.  

To sum up   

The brown rice version of the grain is more nutritious than the whiter counterpart. It is enriched with fibre, magnesium and various nutrients which are essential for our body.  

The white rice is said to have a longer shelf life.  

Brown rice is good for people with Diabetes. On the whole, including rice would be helpful in maintaining a balanced diet. It is a good source of carbohydrates.  

It is always better to talk to a dietician to get proper advice on the effects of rice which is based on the health condition of an individual.