Rice is a staple food that is eaten all around the world, the different varieties and forms can make it difficult to choose what's best for a diabetes meal plan.
In a study conducted by the International Rice Research Institute (IRRI) and the University of Queensland Researchers analyzed 235 types of rice from around the world. The study found that the GI of rice ranges from a low of 48 to a high of 92, with an average of 64, and that the GI of rice depended on the type of rice consumed.
The following is the list of popular rice varieties and the amount of carbs and glycemic index for each.
Basmati rice has longer grains or kernels than other rice varieties. This is free-flowing rice that is fluffy rather than sticky. Basmati rice is available in both brown and white varieties.
In 1 cup cooked: 44 grams of carbs, 1 g of fiber, glycemic index = 58
Wild rice is known for its nutty flavor and chewy texture. It is native to the area around the Great Lakes, where Native Americans harvest it, so it is also known as Indian Rice. Because of the popularity of wild rice, it's also commercially produced (i.e. not wild anymore) and readily available.
In 1 cup cooked: 35 grams of carbs, 3 g of fiber, glycemic index = 57
White,Sweet, Sticky, or Waxy Rice is a short-grain Asian rice, which, as its name implies, is sticky and gelatinous. It can have a sweeter taste than other rices.
In 1 cup cooked: 37 grams of carbs, 1.7 g of fiber, glycemic index = 86
Black Rice is unique not only for its color, but also because it's high in bran and antioxidants. According to Chinese legend, black rice was only for Emperors because of its high nutrient content, rare color, and highly unusual taste.
In 1 cup cooked: 32 grams of carbs, 2 g of fiber, glycemic index = 78
Brown rice is whole grain rice contains bran and the germ . It has a mild, nutty flavor, and is chewier and more nutritious than white rice.
In 1 cup cooked: 24 grams of carbs, 2 g of fiber, glycemic index =55
A diabetes meal plan can definitely include rice - in fact, it's part of the grain food group, which makes up a large part of a balanced meal plan.
The biggest take home message is PORTION SIZE. Adults only need a cup cooked rice per serve. Just because you choose brown rice doesn’t give you a free ticket to eat as much as you want, after all it’s still a carbohydrate and still provides the body with energy – and if you take in too much energy you will store body fat.
The glycemic index can help guide your choice, but remember that each person responds differently to foods
Eating rice with other foods can help reduce the overall GI of a meal and, when combined with regular exercise, can reduce the chances of getting diabetes.
Mrs Shilpa Mittal
Nutritionist and Diet Consultant
Founder Shilpsnutrilife - Diet and lifestylemakeover