Is Brown Rice Good for People with Diabetes?

Rice is one of the most commonly eaten foods on earth, an essential ingredient in everything from stuffed cabbage rolls to takeout-inspired grain bowls. This grain is often considered off-limits for those of us with diabetes—but as it turns out, removing rice from our diets completely isn’t necessary to balance blood sugar. You simply need to know the right type of rice to choose.

Is Brown Rice Healthy for People with Diabetes?

Absolutely! Unlike white rice, a refined grain that’s been stripped of its bran and germ and causes blood sugar spikes, brown rice is a whole grain with its healthy nutrients intact. Each serving of brown rice contains more than twice as much blood sugar-stabilizing fiber and three times as much magnesium as white rice. It’s also a good source of niacin, folate, manganese and cancer-fighting antioxidants.

Research shows that people withe type 2 diabetes who regularly eat moderate amounts of brown rice have better blood sugar control after meals. In addition, they also have less overall inflammation—a problem linked to type 2 diabetes—and increased protection against heart disease. Eating more whole grains such as brown rice has been shown to reduce the risk of worsening type 2 diabetes, as well as prevent the development of vascular diseases and unnecessary weight gain.

This is the difference between wild rice and brown rice.

How to Eat Brown Rice if You Have Diabetes

There are plenty of healthy carbs for people with diabetes. But eating any starch, even a high-fiber one like brown rice, is best done alongside healthy plant-based fats and lean protein. The reason? Both nutrients slow down digestion, including the release of glucose into the bloodstream.

For example, you can prepare an Asian-inspired rice bowl that includes three-fours of a cup of warm brown rice, with a few slices of avocado, some grilled chicken, shredded red cabbage and a peanut-based sauce. The ingredients in this dish work together to help dull the overall rise in blood sugar.

If you prefer to stay away from this beneficial whole grain, here’s a list of foods that people with diabetes can enjoy without concern about blood sugar chaos. Did you know people with diabetes can even eat apples? As long as they’re eating it the right way. Also, find out if almond flour is good for people with diabetes.

Healthy Brown Rice Recipes Loaded with Flavor

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Southwest Vegetarian Bake This veggie-packed casserole hits the spot on chilly nights. It's a healthy canned vegetable recipe that's perfect anytime I have a taste for Mexican food with all the fixings. —Patricia Gale, Monticello, Illinois Go to Recipe

Brown Rice Chutney SaladA simple rice salad in a cafe inspired thoughts of adding Indian spices and chutney to this dish. To fire things up, mix in a small amount of hot chili oil, tasting carefully as you go. —Brooke Martin, Greenfield, Minnesota

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Here's how to cook brown rice the right way.

Brown Rice MulligatawnyMy friends tell me this is one of the best soups they’ve ever had. One even said it’s “perfect.” No one guesses that it’s healthy!—Sarah Ott, Blanchardville, Wisconsin.

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Meaty Slow-Cooked JambalayaThis recipe makes a big batch of delicious, meaty gumbo. Stash some away in the freezer for days you don't feel like cooking. —Diane Smith, Pine Mountain, Georgia

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Asian Turkey Lettuce CupsSuch a cool idea for a light lunch or even an appetizer simply served in small lettuce leaves. When I want to make it easier for my kids to eat, I mix it all up with shredded lettuce and serve in a bowl. —Diana Rios, Lytle, Texas

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Black Bean Chicken with RiceThis spicy family favorite calls for just a few basic ingredients, including chicken, black beans and rice, so it’s quick and easy to stir up in your skillet on a weeknight. —Molly Newman, Portland, Oregon

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Stir-Fry Rice BowlMy meatless version of Korean bibimbap is tasty, pretty and easy to tweak for different spice levels. —Devon Delaney, Westport, Connecticut

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Great Grain BurgersI've experimented with many combinations of ingredients to make a good meatless burger and this is our favorite. These patties cook up golden brown and crispy and make delicious sandwiches. —Pat Whitaker, Alsea, Oregon

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Korean Beef and RiceA friend raved about Korean bulgogi, which is beef cooked in soy sauce and ginger, so I tried it. It's delicious! You'll dazzle the table with this tasty version of Korean beef and rice. —Elizabeth King, Duluth, Minnesota

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Beans and Rice DinnerOn cold or rainy days, this comforting beans and rice dish really fills the tummy. Sometimes I use pinto beans instead of kidney beans or white rice instead of brown. Add rolls and a green salad, and dinner is served! —Lorraine Caland, Shuniah, Ontario

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Orange Beef Lettuce WrapsThis is a lighter version of a restaurant favorite. I also recommend trying these wraps with ground chicken or turkey.—Robin Haas, Cranston, Rhode Island

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Confetti Kielbasa SkilletHere's one of my husband's favorite dishes. When it's in season, substitute fresh corn for frozen. Add a dash of cayenne pepper if you like a little heat. —Sheila Gomez, Shawnee, Kansas

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Cajun Beef & RiceCajun rice from a restaurant or box can have a lot of sodium and fat. Here’s a hearty, healthy way to trim it down. —Raquel Haggard, Edmond, Oklahoma

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Warm Rice & Pintos SaladDuring my undergrad years, my roommate taught me how to cook vegetarian dishes like brown rice with pintos. It's so versatile; you can turn it into a wrap or casserole. —Natalie Van Apeldoorn, Vancouver, British Columbia

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Weeknight Chicken Chop SueyIf you'd like a little extra crunch with this colorful chop suey, serve with chow mein noddles. —George Utley, South Hill, Virginia

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Hearty Turkey & RiceWe love this tasty dinner. It’s quick to prepare, making it a great (and yummy!) meal when you’re running late. You’ll love the easy cleanup, too! —Joan Hallford, North Richland Hills, Texas

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Veggie-Cashew Stir-FryGetting my meat-loving husband and two sons, ages 5 and 7, to eat more veggies had always been a struggle until I whipped up this stir-fry. I was shocked when they cleaned their plates and asked for seconds. —Abbey Hoffman, Ashland, Ohio

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Apricot-Rosemary Pork MedallionsI needed to use pork tenderloin from my fridge, but I didn't want to wait for it to roast. I tried this, and it was not only quick but my family loves it. You can play with different preserves to make your favorite flavors. —Mildred Lynn Caruso, Brighton, TN

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Chipotle Shredded BeefThis beef is delicious whether you serve it all rolled up in a tortilla, with corn salsa in a burrito, in a bun or over rice or mashed potatoes. So many options! —Darcy Williams, Omaha, Nebraska

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No-Fry Black Bean ChimichangasMy chimichangas get lovin’ from the oven so they’re a bit healthier. Black beans and corn make it meatless. And it’s a smart way to use leftover rice. —Kimberly Hammond, Kingwood, Texas

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Chicken JambalayaThis is a great easy chicken jambalaya recipe. It's great to serve at parties and it reheats well after! —Lynn Desjardins, Atkinson, New Hampshire

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Beef & Rice Stuffed Cabbage RollsThis recipe is special to me because it’s an easy one-pot meal that tastes like you spent the whole day in the kitchen. My family loves it. —Lynn Bowen, Geraldine, Alabama

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Apple-Balsamic Pork Chops & RiceThanks to tangy balsamic vinegar and sweet apples, this one-pot pork chop lets you have a little something special anytime. —Greg Hageli, Elmhurst, Illinois

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Turkey-Thyme Stuffed PeppersChloe, my 3-year-old, is a big fan of these healthy peppers, which have a wonderful thyme flavor. She likes to help mix the ingredients and make meals with me. —Jennifer Kent, Media, Pennsylvania

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Ginger Steak Fried RicePerfect for an end-of-the-week meal, this sensational dish comes together quickly with leftover rice. I learned a great tip for the steak recently: Partially freeze it, and it will be easy to cut into thin slices. —Simone Garza, Evansville, Indiana

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Black Bean and Corn TacosWe eat meatless meals a few times a week, so I replaced the beef with nutty brown rice to bulk up these tacos. Sometimes I also like to swap in quinoa for the rice. —Kristin Rimkus, Snohomish, Washington

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Arugula & Brown Rice SaladWhen we have company, arugula with brown rice is always on the menu. It’s my go-to pick for the potluck and party circuit, and I'm always sharing the recipe. —Mindy Oswalt, Winnetka, California

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Coconut Curry Vegetable SoupI've been a vegetarian since high school, so modifying recipes to fit my meatless requirements is a challenge I enjoy. This soup tastes rich and creamy and is packed with nutrients! —Carissa Sumner, Washington, DC

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Healthier-than-Egg RollsFrying anything at home is a little intimidating for me, but I love egg rolls. With this recipe, I've figured out a way to get the best part of the eggroll—without the mess. If you prefer a traditional egg rolls made with wrappers, you can use this as the filling! —Sue Mitchell, Leakey, Texas

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Lentil LoafThis lentil loaf is so flavorful, you won't miss the meat. And it's packed with fiber and nutrients. —Tracy Fleming, Phoenix, Arizona

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Asian Chicken Rice BowlThis super flavorful, nutrient-packed dish makes use of supermarket conveniences like coleslaw mix and rotisserie chicken. This recipe is easily doubled or tripled for large families. —Christianna Gozzi, Asteria, New York

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Pronto Vegetarian PeppersIn the summer I love to serve these peppers with salad and a roll. At the end of summer, I freeze them for cold months when produce costs are high. For a hot meal on a cold day, I love to serve them with a side of warm pasta tossed in olive oil. —Renee Hollobaugh, Altoona, Pennsylvania

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Mom's Spanish RiceMy mom is famous for her Spanish rice recipe, the ultimate comfort food. When I want a taste of home, I whip up this dish. Punch up the flavor with a little lime and extra chili powder. —Joan Hallford, North Richland Hills, Texas

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Garlic Shrimp and RiceMy son's favorite food is shrimp, so I'm always looking for quick and simple ways to make it. In this recipe, sometimes I use garlic salt instead of minced garlic cloves and salt. —Julie Trani, Chesapeake, Virginia

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Carrot Brown Rice PilafThis versatile, colorful dish complements a variety of meats or other vegetarian entrees. To give this dish a crunchy texture and additional flavor and protein, stir in 2 cups of bean sprouts just before serving. —Paulette Cross, Lowville, New York

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Spicy Chicken and RiceAs a working mom with two kids, I have little time to prepare something hearty during the week. This recipe is easily tossed together in the morning and fabulous to come home to at night. Both of my picky eaters love it! —Jessica Costello, Westminster, Massachusetts

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Fiery Stuffed PoblanosI love Southwest-inspired cuisine, but the dishes are often unhealthy. As a dietitian, I try to come up with nutritious twists on recipes, which is how my stuffed peppers dish was born. —Amber Massey, Argyle, Texas

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Easy Southwestern Veggie WrapsI developed this recipe when corn was in the farmer's market and big, red, juicy tomatoes were in my garden. To make this wrap light and healthy, I use fat-free sour cream, whole grain tortillas and brown rice. Although it's vegetarian by nature, change it up with a large chicken breast, diced small. —Cindy Beberman, Orland Park, Illinois

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Shrimp & Broccoli Brown Rice PaellaYears ago my husband and I were vacationing in France and came across an open market where a man from Spain was making paella in a skillet; we've been hooked ever since. I love to whip this up for a large group, but if the gathering is small, I know I can easily freeze leftovers for another time. —Joni Hilton, Rocklin, California

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Texas TacosI created this recipe by combining a bunch of taco ingredients that my kids like. Once it’s ready, I often keep the beef mixture warm in a slow cooker so the kids can quickly fill taco shells after an afternoon of rigorous soccer practice. —Susan Scully, Mason, Ohio

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Caribbean Shrimp & Rice BowlI had a similar rice bowl on vacation and re-created this lighter version at home. It takes me back to the islands every time I make it. Try grilling the shrimp for more beachy flavor. —Lauren Katz, Ashburn, Virginia

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Corn, Rice & Bean BurritosNo one will miss the meat when you dish up these satisfying burritos bursting with a fresh-tasting filling. They’re fast to fix and won’t put a dent in your wallet. —Sharon W. Bickett, Chester, South Carolina

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Ginger Salmon with Brown RiceOh what fun it is to prepare a heavenly salmon with only five ingredients. My dressing serves as a glaze and a flavor-booster for the rice. —Naylet LaRochelle, Miami, Florida

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Lemon Chicken & Rice SoupYears ago, I fell hard for a lemony Greek soup at Panera Bread. It was just a special back then, but I re-created it at home so we could eat it whenever a craving hit! —Kristin Cherry, Bothell, Washington

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Black Beans with Bell Peppers & RiceMy meat and potatoes husband goes for this cheesy, hearty black beans and rice recipe, and the kids gobble it up. For extra kick, add a splash of hot sauce. —Stephanie Lambert, Moseley, Virgina

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Mango Rice PuddingMangoes are my son's favorite fruit, so I was ecstatic to incorporate them into a healthy dessert. You can also use ripe bananas instead of mango, almond extract instead of vanilla or regular milk in place of soy. —Melissa McCabe, Victor, New York

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Guilt-Free Chicken ChiliThis chili is a keeper. Make it on Sunday and you get lunch for the rest of the week, too. —Amy Chalmers, Poughkeepsie, New York

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Hearty Beans and RiceFilling and fast, this dish has become a favorite in my family. It could be served as a side or a main dish. —Barbara Musgrove, Fort Atkinson, Wisconsin

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Brown Rice and VegetablesThis filling rice dish, full of big chunks of butternut squash and sweet potatoes, is a standout combination of sweet and savory flavors. —Taste of Home Test Kitchen

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Chili-Rubbed Steak with Black Bean SaladBusy weeknights don't stop my husband from firing up the grill. This meal-in-one comes together fast. Try it with chimichurri and cotija cheese. —Naylet LaRochelle, Miami, Florida

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Quick Shrimp CreoleMy mother made shrimp Creole when I was growing up, so I’ve carried on the family tradition. For extra kick, pass the Louisiana hot sauce. —Gina Norton, Wonder Lake, IL

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Sassy Salsa Meat LoavesHere's a twist on classic meat loaf. You can make these loaves ahead, and they’ll last for a few days. Make meat loaf sandwiches with the leftovers, buns and a little Monterey Jack cheese. —Tasha Tully, Owings Mills, Maryland

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Simple Asparagus SoupMy family and friends love this soup. It's elegant and unusual, but the hardest part of making it is occasional stirring. —Kathryn Labat, Raceland, Louisiana

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Garlic Shrimp & Rice SaladFor this easy-to-make main dish salad, you can prepare the rice mixture and chop the vegetables ahead of time. Cook the shrimp at the last minute, then assemble it all together for a light yet satisfying meal. —Diane Nemitz, Ludington, Michigan

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Thai Salmon Brown Rice BowlsThis speedy salmon recipe couldn't be any easier. The store-bought sesame ginger dressing saves time and adds extra flavor to this healthy dish. — Naylet LaRochelle, Miami, Florida

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Mushroom and Brown Rice Hash with Poached EggsI made my mother's famous roast beef hash healthier by using cremini mushrooms instead of beef and brown rice instead of potatoes. It's ideal for a light main dish. —Lily Julow, Lawrenceville, Georgia

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Spicy Sausage and Rice SkilletThe spicy sausage in this quick skillet dish gives it a kick, and the sliced apples are a pleasant, tart surprise. —Jamie Jones, Madison, Georgia

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Turkey Salsa Bowls with Tortilla WedgesDelicious and nutritious, this dish was a favorite of the kids who participated in the junior chef classes I taught at my church. The recipe encouraged creativity and healthy eating as students designed their own salsa bowls using whole grains, vegetables and lean protein. —Jean Gottfried, Upper Sandusky, Ohio

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Seasoned Brown Rice PilafFor those of us who are white rice lovers at heart, this recipe makes brown rice taste great! Everyone takes seconds; it is that good. It is so easy to prepare. To convert for vegetarians, just substitute veggie broth for the beef broth. Any leftovers are delicious the next day. —Amy Berry, Poland, Maine

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