Is Red Rice Good For Diabetes? This is one of the biggest questions as you look for healthier, low-glycemic alternatives to traditional white rice. Since choosing the right carb source is key to a healthy success, you must try red rice.
Red rice is gaining popularity not just for its color and nutty flavor, but for its perks. Especially the many health advantages they offer to diabetics over highly processed grains.
Nutritional value of red rice
For a 100 g, cooked red rice, the average nutritional value is:
Nutrient |
Value |
Calories |
110 kcal |
Carbs |
23 grams |
Protein |
2-3 gram |
Fat |
0.5 grams |
GI |
50-55 |
Glycemic index of red, white and brown rice
Compare and see the GI values with their classification for the three rice types:
| Rice type | Typical GI range | Classification |
| Brown rice | 50-55 | Low |
| White rice | 70-80 | high |
| Red rice | 55-65 | medium |
Benefits of red rice for diabetics
If you still don’t know “is red rice good for diabetes?” Then your answer is yes due to:
● Low Glycemic Index
With a (GI 50–55), it can release glucose slowly, hence preventing spikes.
● Fiber
Red rice can slow down the carb absorption in your body. Therefore, it can lead to better blood sugar control.
● Anthocyanins
This is a kind of antioxidant that fights inflammation and oxidative stress which is quite common in diabetes.
● Magnesium
Magnesium in red rice is crucial to improve your insulin sensitivity.
● B-Vitamins
Vitamin B can contribute to a healthy metabolism without spiking your sugar levels.
● Phenolic Compounds
The special organic compounds in red rice can boost the glucose uptake by your body cells.
● Heart Health
By keeping your LDL cholesterol in check, it is a good food item for diabetic cardiovascular risk.
The right way of cooking red rice for diabetes
Is red rice good for diabetes? Yes. But is it easy to make? YES! One cup of red rice requires 2 cups of water to get cooked. Wash the rice properly before cooking them and follow the 5 given steps:
- Rinse red rice twice and soak it in water for an hour.
- Drain and transfer the rice with water to a pan with a lid.
- Once the water boils, close the lid and cook the grains at a medium flame for 30 mins.
- Turn the stove off when you notice that the water is soaked by the red rice.
- Furthermore, you can take a few grains in your fingers to press and check if the rice is soft and cooked.
Other health benefits of red rice
Get through a quick rundown of the other health benefits of red rice:
- Powerful Antioxidants like Anthocyanins (the red pigment).
- The combination of Fiber + phytochemicals can help lower LDL cholesterol and keep your arteries clear.
- High insoluble fiber in this grain adds bulk, preventing constipation. Furthermore, it promotes a healthy gut microbiome.
- It can be a good fat loss choice.
- While helping you with diabetes, it can also prevent issues like anemia.
- Magnesium, phosphorus, and zinc all in this one grain can help you have a healthy bone density.
- Red rice makes sure your liver can flush toxins better and boost the detox.
- Antioxidants packed in this rice form can combat the notorious signs of aging, keeping your skin vibrant.
- Red rice has certain Phenols which are good for inflammation.
- It can help you have a stable Blood Pressure Balance.
The bottom line: is red rice good for diabetes?
Yes, switching to red rice is a good move for people with diabetes. The multiple nutrient powerhouse- the red rice can help you in more than ten ways. In addition, it can also save you from numerous diabetes-related health issues.
Red rice is cooked exactly like white and brown rice. You can swap the basic rice you use with red rice and watch your high blood sugar drop. Moreover, it can help you enjoy the health benefits of rice without spiking your sugar.
