Yes! You Can Eat Potatoes & Rice Without Spiking Your Blood Sugar Levels
Medically Reviewed By
Dr Divya Rohra
Written By Komal Daryani
on May 18, 2023
Last Edit Made By Komal Daryani
on Jan 11, 2025
Monitoring the intake of carbohydrates is crucial to manage blood sugar levels. But you don’t have to restrict or refrain from rice & potatoes if you like them, even if you have diabetes.
But, of course, you have to keep several things like portion, the type in which you consume rice & potatoes, the time when you consume, and a lot more.
Are you diabetic & do you want to know how you can consume your favorite rice & potatoes? Let’s continue with a good read.
Tips to Consume Rice When You Are Diabetic:
When you have diabetes, you can still include rice in your diet, but it's essential to be mindful of portion sizes and choose the right type of rice. Here are some tips on how to incorporate rice into a diabetic-friendly meal plan:
- Choose Whole Grain Rice: Opt for whole grain varieties such as brown rice, white rice, black rice, and wild rice. Whole grain rice retains the bran and germ layers that is highly rich in fiber and nutrients. The fiber content in the rice helps slow down the digestion and absorption of carbohydrates, leading to a slower rise in blood sugar levels than refined white rice.
Tip: However, if you wish to consume white rice, get rid of its starch & make steamed rice. Cook the rice well and try to avoid refined rice. You can even opt for the gluten-free options available in the market, which will help you manage weight.
- Practice Portion Control: Pay attention to the portion size of rice you consume. A typical serving size of cooked rice is about 1/3 to 1/2 cup, which contains around 15-20 grams of carbohydrates. However, individual carbohydrate needs may vary, so working with a healthcare professional or registered dietitian who can provide personalized recommendations is essential.
Tip: Apart from portions, try to consume rice during the day & not after 7 pm. The carbs should get enough time for digestion.
- Combine with Protein and Vegetables: When eating rice, balance your meal by including a source of lean protein and non-starchy vegetables. This combination helps slow down the digestion of carbohydrates and provides a more balanced nutrient profile. For example, you can have grilled chicken or fish with a serving of brown rice, steamed broccoli, or mixed vegetable, but make sure that you avoid fried & oily food.
Tip: When you are diabetic basic dietary changes are necessary, but with the right plan and inclusion of all nutrients, you do not have to give up on your favorite foods completely.
- Be Mindful of the Glycemic Index: The glycemic index (GI) measures how quickly carbohydrates in a food raise blood sugar levels. Foods with a high GI cause a rapid spike in blood sugar, while low GI foods have a slower effect. Brown rice generally has a lower GI than white rice, meaning it has a less pronounced impact on blood sugar levels. However, the overall glycemic response can vary based on factors such as cooking time, variety of rice, and individual differences. Adding protein, healthy fats, and fiber-rich vegetables can further help mitigate the impact on blood sugar levels.
Tip: When you have diabetes, you should ensure that the GI level of food you consume is less than or equal to 50.
- Monitor Blood Sugar Levels: Regularly check your blood sugar levels to understand how different foods, including rice, affect your individual response. This information can help you make informed choices and adjust your portion sizes and meal plans accordingly.
Tip: Monitoring blood sugar levels when you have diabetes regularly; you can plan your routine and meals as per your choice; of course, consultation with the clinicians from time to time is essential.
Now, let’s talk about potatoes, a favorite for most of us.
How to Consume Potatoes When You Are Diabetic?
Yes, you heard it right potatoes can be eaten with diabetes. Let’s see how
- Be Mindful of Cooking Methods: Avoid deep-frying potatoes, as it significantly increases their calorie and fat content. Instead, choose healthier cooking methods like boiling, baking, or roasting. These methods require less added fats and can help retain the nutritional value of the potatoes.
- Control Added Fats and Toppings: Limit the amount of added fats and high-calorie toppings you use with potatoes. Avoid heavy butter, creamy sauces, or excessive amounts of cheese. Instead, consider flavoring your potatoes with herbs, spices, lemon juice, or a small amount of olive oil.
Apart from that, yes, you have to keep in check all the points mentioned above for consuming rice & most important, monitoring & checking your blood sugar levels periodically.
If you do not have time to go to the lab for a blood test, you can book a blood sugar test from Redcliffe Labs with doorstep sample collection. Stay tuned to know more tips & ensure your wellness.
Potatoes, Rice & Diabetes!
Is there a connection? You can eat potatoes even with diabetes if you consume wisely & take health checkups periodically. Read this insightful blog to know more.
