Diabetic-Friendly Rice: 5 Healthier Alternatives to White Rice for Better Blood Sugar Control

• Nutritionist Karishmma Chawla highlights that not all rice varieties impact blood sugar similarly, with low-GI options being beneficial for diabetics.
• The Glycaemic Index (GI) measures how quickly food raises blood sugar; white rice has a high GI (70-90), causing rapid spikes.
• Red rice (GI 45-52) is rich in fibre, protein, and antioxidants, supporting insulin function and reducing inflammation.
• Black rice (GI 35-45) is packed with fibre and antioxidants, helping combat oxidative stress and suitable for salads.
• Brown rice (GI ~50), Basmati rice (white GI ~58, brown lower), and Wild rice (GI 35-40) are also recommended for their lower GI and nutritional benefits.

Why It Matters: Opt for low-GI rice variants like red, black, brown, or wild rice to manage blood sugar effectively for diabetics.