Brown rice.

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Brown rice is high in magnesium and fiber, both of which help control blood sugar levels. Research suggests that regularly eating whole grains, like brown rice, helps lower blood sugar levels and decreases the risk of type 2 diabetes. Even just replacing white rice with brown has been shown to lower blood sugar levels and decrease type 2 diabetes disease risk.

On the other hand, eating lots of white rice has been linked to an increased risk of diabetes.UFABET  

This may be due to its high glycemic index (GI). The GI measures how quickly a food increases your blood sugar.

Brown rice has a GI of about 50 and white rice has a GI of about 89, meaning that white rice increases blood sugar levels much faster than brown. Still, both are very high in carbs, which will cause your blood sugar levels to rise.

However, you can lower the GI of white rice by cooling it. This forms resistant starch. Which moves through your digestive tract unchanged and works similarly to soluble fiber.

If you can, cook your rice the day before you want to consume it. Then, store it in the refrigerator overnight. Reheat when you are ready to eat it.

White rice that has been boiled, cooled, and reheated has a GI of 53.

You can also combine rice with foods like vinegar or oil. Which can lower the GI. Furthermore, you can try other varieties of rice with lower GIs, such as:

  • basmati
  • red
  • black
  • wild

May reduce heart disease risk

Studies suggest that eating helps reduce several risk factors for heart disease.

An analysis of 45 studies found that people who ate the most whole grains, including brown rice, had a 16–21% lower risk of heart disease than people who ate the fewest whole grains.

Whole grains like brown rice may also lower total and LDL (“bad”) cholesterol. has even been linked to an increase in HDL (“good”) cholesterol. But these findings aren’t consistent across all populations