Diabetes diet guide: 8 health benefits of brown rice

Most of us reach for white rice out of habit — it cooks faster, looks neat and feels familiar. But if you're living with type 2 diabetes, switching to brown rice might just do your health a big favour, according to a study in the International Journal of Advances in Medicine. “Even small changes in diet can have a measurable impact. Brown rice has more fibre, which helps control blood sugar and improves heart health over time," said Dr Dharma Rao Vanamali, one of the study authors from Visakhapatnam, India.

Here are 8 ways brown rice helps if you have diabetes:

1. Whole over polished: White rice is essentially polished down, stripped of its nutrients and fibre. Brown rice, on the other hand, retains its outer layer — the bran — which is packed with fibre. That extra fibre slows down sugar absorption, keeping your blood glucose more stable after meals.

2. Lower your blood sugar: The study showed that people who swapped to brown rice saw bigger drops in their fasting and post-meal blood sugar. That means fewer spikes, less fatigue, and better overall control. It’s a small swap with a noticeable impact on your everyday energy levels.

3. Support your heart health: Brown rice doesn’t just help your blood sugar — it’s also good for your heart. It helped reduce levels of bad cholesterol (LDL) and triglycerides in the study, while boosting the good cholesterol (HDL). That’s a major win for your long-term cardiovascular health.

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4. Feel full for longer: Thanks to its higher fibre content, brown rice keeps you feeling fuller for longer. That can help reduce unnecessary snacking or overeating — a common challenge for people trying to manage their weight along with their diabetes.

5. Stabilise your HbA1c: HbA1c is that important three-month average of your blood sugar. In the study, participants who ate brown rice showed better improvements in their HbA1c levels than those who stuck with white rice — meaning more consistent sugar control over time.

6. Stick with the plan: The researchers followed up with participants regularly, and most were able to stick with the brown rice switch without much trouble. That’s important — because any diet change needs to be realistic and doable, not just “healthy on paper”.

7.Reduce internal inflammation: Brown rice is rich in antioxidants and natural plant compounds that help reduce inflammation — a key factor behind insulin resistance and diabetes complications. It’s not a miracle cure, but it’s definitely a smart addition to your plate.

8. Cook it the right way: Brown rice takes a little longer to cook — about 35-40 minutes — but soaking it for 30 minutes beforehand can help. Cook it in extra water, then drain to reduce excess starch and get a fluffier, lighter texture.

FAQs on the health benefits of brown rice

Q: Why is brown rice better than white rice for people with diabetes?
A: Brown rice contains more fibre which helps control blood sugar and improve heart health, making it a better choice for people with diabetes.

Q: How does brown rice help in reducing blood sugar levels?
A: The fibre in brown rice slows down sugar absorption, resulting in more stable blood glucose levels after meals.

Q: Can switching to brown rice improve heart health?
A: Yes, brown rice can help reduce bad cholesterol (LDL) and triglycerides, while boosting good cholesterol (HDL), benefiting long-term cardiovascular health.

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Q: Is brown rice more filling than white rice?
A: Yes, brown rice's higher fibre content keeps you feeling fuller for longer, which can help reduce unnecessary snacking and overeating.

Q: How can brown rice help in stabilising HbA1c levels?
A: Participants in the study who ate brown rice showed better improvements in their HbA1c levels, indicating more consistent sugar control over time.

Q: Is it easy to switch to brown rice?
A: Most participants were able to stick with the brown rice switch without much trouble, making it a realistic and doable diet change.

Q: Does brown rice help reduce inflammation?
A: Yes, brown rice is rich in antioxidants and natural plant compounds that help reduce inflammation, a key factor behind insulin resistance and diabetes complications.

Q: How should brown rice be cooked to improve its texture?
A: Brown rice takes about 35-40 minutes to cook, but soaking it for 30 minutes beforehand and cooking it in extra water, then draining, can help achieve a fluffier, lighter texture.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for a specific health diagnosis.