Can people with diabetes eat brown rice? Diabetes people can eat brown rice revealed - Brown rice is a whole grain that is often considered a healthy food.

Unlike white rice, which contains only the starched endosperm, brown rice retains the nutrient-rich germ and layers of grain bran. The only part removed is the hard outer helmet.

However, while rich in various nutrients than white rice, brown rice is still rich in carbohydrates. As a result, you may be wondering if it is safe for people with diabetes.

Diabetes people can eat brown rice revealed

This article tells you if you can eat brown rice if you have diabetes.

How Brown Rice Affects Diabetes

Brown rice is a healthy addition to a balanced diet, even if you have diabetes.

However, it is important to monitor portion size and to know how this food affects blood sugar levels.
General health benefits

Brown rice has an impressive nutritional profile. It is a good source of fiber, antioxidants and various vitamins and minerals (1Trusted Source, 2).

Specifically, this whole grain is rich in flavonoids, plant compounds with powerful antioxidant effects. Eating foods high in flavonoids is associated with a lower risk of chronic diseases, such as heart disease, cancer, and Alzheimer's disease (1 reliable source, 3 reliable source).

Increasing evidence suggests that high-fiber foods like brown rice are beneficial to digestive health and can reduce the risk of chronic diseases. They can also increase fullness and help you lose weight (4Trusted Source, 5Trusted Source, 6Trusted Source).
nutritional benefits

One cup (202 grams) of long grain cooked brown rice provides (2):

    Calories: 248
    Fat: 2 grams
    Carbs: 52 grams
    Fiber: 3 grams
    Protein: 6 grams
    Manganese: 86% of Daily Value (DV)
    Thiamine (B1): 30% of DV
    Niacin (B3): 32% of DV
    Pantothenic Acid (B5): 15% of DV
    Pyridoxine (B6): 15% of DV
    Copper: 23% of the DV
    Selenium: 21% of DV
    Magnesium: 19% of DV
    Phosphorus: 17% of DV
    Zinc: 13% of the DV

As you can see, brown rice is an excellent source of magnesium. Only 1 cup (202 grams) provides almost all of your daily needs for this mineral, which aids bone development, muscle contractions, nerve functioning, wound healing and even sugar regulation. in the blood (2, 7Trusted Source, 8Trusted Source).

In addition, brown rice is a good source of riboflavin, iron, potassium and folic acid.
Benefits for people with diabetes.

Due to its high fiber content, brown rice has been shown to significantly reduce post-meal blood sugar in overweight people and those with type 2 diabetes (9Trusted Source, 10Trusted Source , 11Trusted Source).

General control of blood sugar is important to prevent or delay the progression of diabetes (12Trusted Source).

In a study of 16 adults with type 2 diabetes, eating 2 servings of brown rice resulted in a significant reduction in blood sugar and hemoglobin A1c after meals (a blood sugar control marker) , compared to the consumption of white rice (13Trusted Source).

Meanwhile, an 8-week study of 28 adults with type 2 diabetes found that those who ate brown rice at least 10 times a week had significant improvements in blood sugar levels and endothelial function, a significant measure of heart health (14Trusted Source).

Brown rice can also help improve blood sugar control by helping with weight loss (11Trusted Source).

In a 6-week study of 40 overweight or obese women, eating 3/4 cup (150 grams) of brown rice per day resulted in significant reductions in weight, waist circumference, and body mass index. (BMI), compared to white rice (15 Trust Source).

Weight loss is important, as an observational study in 867 adults found that those who lost 10% or more of their body weight within 5 years of being diagnosed with type 2 diabetes were twice as likely to achieve remission within this period (16 Reliable Source).
It can protect against type 2 diabetes

In addition to its potential benefits to people with diabetes, brown rice may even reduce your risk of developing type 2 diabetes in the first place.

A study of 197,228 adults linked consuming at least 2 servings of brown rice a week to a significantly lower risk of type 2 diabetes, and swapping only 1/4 cup (50 grams) of rice. white rice with brown coffee was associated with a 16% lower risk of this condition (17 Reliable source).