Diabetes Diet: 5 Healthier Rice Alternatives to White Rice for Diabetics

• Nutritionist Karishma Chawla highlights that not all rice varieties impact blood sugar similarly; low Glycemic Index (GI) options are better for diabetics.
• White rice has a high GI (70-90), causing rapid blood sugar spikes, making it unsuitable for diabetic patients.
• Red Rice (GI 45-52) is rich in fiber, protein, and antioxidants, aiding blood sugar control and reducing inflammation.
• Black Rice (GI 35-45), or Forbidden Rice, is packed with fiber and antioxidants, beneficial for fighting oxidative stress.
• Brown Rice (GI around 50) and Wild Rice (GI 35-40) are excellent choices due to their slow digestion, fiber content, and ability to stabilize blood sugar.

Why It Matters: Diabetics should opt for low GI rice varieties like red, black, brown, Basmati, or wild rice over white rice.