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5 Diabetes-Friendly Rice Options That Have Lower GI Than White Rice

Know 5 diabetes-friendly rice options with a lower glycaemic index than white rice to help manage blood sugar levels and support healthier daily meals.

Written by Muskan Gupta | Published : December 13, 2025 6:52 PM IST

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Brown Rice

Brown rice is a complete whole grain, which does not lose the bran layer and the germ. These are fibre-rich, vitamin-rich and mineral-rich layers. The fibre content decreases the speed of digestion and does not allow the blood sugar level to rise abruptly. Brown rice contains a lower GI compared to the white one, and it leaves you satisfied longer. It is also healthy for digestion and the heart. Brown rice can be eaten in regulated quantities by the diabetics, together with vegetables and protein.

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Basmati Rice

Not every basmati is unhealthy for diabetes. Unpolished or olden-day basmati rice has a lower GI than ordinary white rice. It is characterised by long grains and relatively more amylose that facilitates slow digestion. In the event of proper cooking and consuming in small quantities, basmati rice leads to an increment in blood sugar slowly. It is even more diabetes-friendly when it is paired with lentils, curd or vegetables. Also Read - 5 Best Daily Foods For Diabetes Patients

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Red Rice

The natural antioxidants in red rice give it its colour. It also contains high levels of fibre as well as nutrients; hence, it is healthier for individuals with diabetes. This rice is lower than white rice and contributes to a higher blood sugar level. It is also effective in weight management and also enhances digestion. Red rice is also nutty in taste and is somewhat chewy in texture, and this makes the rice very filling even when taken in small portions.

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Black Rice

Forbidden rice, or black rice, contains numerous antioxidants, fibre, and plant compounds that are good overall. It has a high level of fibre that retards the rate of glucose being taken into the blood. Black rice is not as high GI, which is one of the reasons why it will prevent sudden sugar spikes. It also has a positive health impact on the heart and inflammation. It is unhealthy but a little costly to consume now and then as an alternative to health. Also Read - 10 High-Glycemic Index Foods That Can Instantly Cause Blood Sugar Spike—Diabetes Patients Must Avoid These At All Costs

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Parboiled Rice

Parboiled rice is boiled in part with the husk, after which milling takes place. The process aids in the transfer of nutrients from the outer grain to the inner grain, and therefore this makes it more nutritious than ordinary white rice. Parboiled rice is less glycaemic and leads to less rapid release of sugar into the blood. It is part of South Indian cuisine and is actually healthier in case the diabetics regulate their portion size.