When you have type 2 diabetes, your blood sugar levels might rise to dangerous levels over time. This happens because your body can’t make enough insulin. Fortunately, depending on what you eat, your diet may help or potentially make matters worse.

While brown rice appears to be a healthy substitute for white rice, white rice is obviously bad for your blood glucose.

Nataly Komova, a fitness specialist at JustCBD, pointed out that it could potentially cause a blood sugar increase.

She said: “It’s considered one of the healthiest rice due to its high-fibre content. Brown rice is also rich in carbs that account for 40g.

“The high carb quantities in brown rice are easily converted into glucose after digestion which can trigger a rapid increase in blood sugar.

“Try lowering your carb intake by swapping brown rice for cauliflower rice.”

Not just Ms. Komova, but other experts have expressed concern about the impact of this variety of rice on blood sugar.

The American Medical Association says that whole grains are “absolute preferred,” but people shouldn’t eat too many of them.

“Large amounts of even whole grains, including brown rice can still spike blood glucose levels,” warned Dr. Stephen Devries.

Brown rice isn’t all terrible, though, as it’s a fantastic source of fiber, antioxidants, and a number of vitamins.

Additionally, as the doctor mentioned, it is superior to white rice. Even more study points to a potential benefit for post-meal blood sugar.

A study that was published in the journal Nutrition & Diabetes found that brown rice caused 16 persons with type 2 diabetes to have “significant” lower post-meal blood sugar levels than the white kind.

Another study, published in the journal PLOS ONE, examined the grain consumption of 28 persons with type 2 diabetes.

Additionally, the blood glucose levels of these people improved.

The so-called glycaemic index (GI), which measures how rapidly carbs affect your blood sugar levels, is another crucial factor.

The GI grading system indicates whether a food increases blood sugar levels immediately, moderately, or slowly.

The range is 0 to 100, with 55 or less representing slowly digested carbs.

A middle GI food, brown rice that has been boiled receives a score of around 68. White rice, in comparison, has a GI of about 73, making it a high GI food.

Brown rice seems to be better for your blood sugar than its white version.

However, as indicated by the American Medical Association, avoid excessive consumption.

How do you know if you have type 2 diabetes?

Type 2 diabetes’s primary signs and symptoms include:

• Peeing more than usual (especially at night)
• Feeling thirsty all the time
• Feeling very tired
• Unintentional weight loss
• Itching around your penis or vagina, or repeatedly getting thrush
• Cuts or wounds healing slowly
• Blurred vision.

If you have any of these signs or are worried that you may be at a higher risk, the health service says you should see a doctor.

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