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Is Black Rice Good For Diabetics

How Do I Calculate Carb Intake

Total carbohydrate intake will vary based on height, weight, activity level, and medications. A person should discuss the specific amount of carbs for their individual needs with a doctor or a registered dietitian.

A gram of carbohydrate contains about 4 calories. Calorie intake varies among individuals. A doctor or dietitian can advise the individual on what their calorie intake should be according to their activity level, health goals, height, and weight.

When it comes to rice, one-third of a cup of regular, boiled brown rice contains around 15 g of carbohydrate and a little over 1 g of fiber. White rice contains the same number of carbs, but it provides less fiber and fewer nutrients.

Rice can form part of a healthful diet for people with diabetes as long as the portion size is suitable.

The nutrition labels on food packaging will show how much carbohydrate a particular food contains.

Below are some rice products and the carbs they contain per cup after cooking:

Long-grain white rice:

Foods that contain unprocessed carbs can benefit people with diabetes, but eating large amounts in one sitting may raise blood sugar levels. People should spread their intake throughout the day.

What Is The Best Type Of Rice For Diabetics

Since several types of rice are cultivated and harvested all over the world, there is a bright chance that some crops could prove to be a healthier option for prediabetic and diabetic patients. 

If you enjoy consuming rice, you may be wondering which type of rice is the most suitable and least likely to raise your blood sugar levels. Let us explore some of the most popular varieties of rice to see which has benefits for people with diabetes!

Surprising Benefits And Uses Of Black Rice

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Also called forbidden or purple rice, black rice is a type of rice that belongs to the Oryza sativa L. species .

Black rice gets its signature black-purple color from a pigment called anthocyanin, which has potent antioxidant properties .

In ancient China, its said that black rice was considered so unique and nutritious that it was forbidden for all but royalty .

Today, thanks to its mild, nutty flavor, chewy texture, and many nutritional benefits, black rice can be found in numerous cuisines around the world.

Here are 11 benefits and uses of black rice.


Per 3.5 ounces , black rice contains 9 grams of protein, compared with 7 grams for brown rice .

Its also a good source of iron a mineral thats essential for carrying oxygen throughout your body (

  • Iron: 6% of the Daily Value



Antioxidants are compounds that protect your cells against oxidative stress caused by molecules known as free radicals .

Theyre important, as oxidative stress has been associated with an increased risk of several chronic conditions, including heart disease, Alzheimers, and certain forms of cancer .

Despite being less popular than other rice varieties, research shows that black rice has the highest overall antioxidant capacity and activity .


Rice And The Glycemic Index

Another way to decide whether a food is suitable for a restricted diet is to use the glycemic index . The GI is a scale that measures how quickly the body converts the carbs from a food into glucose and how rapidly this affects blood sugar levels.

The scores are from 0100, with water being the lowest and glucose the highest. The numbers do not refer to any specific quantity but look at how one food compares with another.

Foods that are high on the scale, such as white bread and sugary beverages, convert quickly into glucose and increase the risk of a sugar spike.

Those that are lower on the scale convert slowly into blood glucose, which helps a person maintain steady glucose levels.

  • Low GI foods have a score of 55 or less
  • Medium GI foods have a score of 5669
  • High GI foods have a score of 70 or more

Below are , including rice and some rice products. The scores may vary slightly according to the brand and level of processing.

  • rice crackers: 87

It also contains a variety of vitamins, including B vitamins.

Brown rice can play an important role in a healthful diet.

It is best to choose brown or wild rice because these types have a higher fiber content than white rice, so it takes longer for the body to digest them.

People should check the package to find out exactly how many carbs and other nutrients the rice contains, especially in prepared dishes.

Enriched rice will offer additional nutrients, including vitamins and minerals.

To cook brown rice, follow these instructions:

Add Forbidden Rice Or Black Rice To Your Diet For Its Amazing Benefits Like Weight Loss

Black Rice at Rs 130/kilogram

  • 19 Oct 2020, 08:00 IST

Except for some states, most of India is a rice eater. We all have been used to white rice but considering our lifestyles one can always give healthier alternatives a try. This would include brown rice, red rice and quinoa. But did you know that there is a variety in black as well? Black rice is something many of us may not know about. It is a new fad which many nutritionists have also started recommending. It is also known as forbidden rice with many health benefits. Why “forbidden”? Here is why:

The story behind this name is that in Ancient China, it had become something that only royals could access and was forbidden to the masses. But now it is no longer forbidden but it is definitely cultivated in small amounts. This variety has been there in India for centuries but cultivated mostly in North-Eastern India. It has a number of health benefits and falls under the category of superfoods.

Black rice is loaded with antioxidants which are great for those suffering from diabetes. It also helps heart patients, and these major benefits are just the cherry on the cake. 

How To Cook Black Rice

Okay, listen up people, because this is crucial information. If you want to make full use of black rices health benefits, you need to know how to cook it properly. Since black rice is unrefined and denser than brown rice, the way you cook it is also slightly different. Heres what you need to do:

  • Soak black rice in water overnight. This will reduce the cooking time considerably. If youre short on time, you could just soak it for an hour before cooking.
  • Pour out the water that the rice was soaking in and wash the rice clean.
  • Add two cups of water for every one cup of rice and cook it with a lid covering the top.
  • Cook the rice for half an hour if it had been soaked and a full hour if not.
  • Test the texture of a couple of grains of rice between your fingers and also pop them in your mouth to check if theyre chewy. If they are, continue cooking until they reach your desired texture.
  • Now that you know how to cook black rice, lets take a look at how to effectively select and store it.

    What Kinds Of Rice Are Best For Diabetics

    Sarah Schenker, RD, PhD

    Sarah Schenker, RD, PhD , registered dietitian and nutritionist based in London. She is a member of the British Dietetic Association, The Nutrition Society, the Association for Nutrition and the Guild of Health Writers and has served on both professional and government committees.

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    Rice is one of the worlds most popular foods. Rice is also a starchy foodbad news for diabetics or others trying to keep their blood sugar at a healthy level. The good news is that not all kinds of rice have the same blood sugarblitzing effect.

    One measure of how fast carbohydrate-containing foods raise blood sugar levels is the glycemic index . Different varieties of rice have different GIsfrom as high as 70 or more for short-grain, white sticky rice such as that used in Thai curry or risottoto about 55 for basmati rice.

    There are several reasons that basmati is a particularly good rice choice for diabetics. When cooked, the grain of basmati rice tends to stay intact, keeping it light and fluffy rather than stuck together in clumps. The light-and-fluffy property is an indication that the starch hasnt gelatinized, which means that the starch will be released more slowly into the bloodstream, keeping blood-sugar levels more stablecrucial to managing diabetes.

    How To Select And Store Black Rice


    If you like your black rice to be light, fluffy, and each grain separated, go for a variety that has longer grains. But if you prefer more chewy rice with grains that cling together, short or medium grained black rice will be perfect for you. Make sure you pick up 100% whole grain black rice as the majority of the nutritive value is stored in its bran.


    When stored in an airtight container at room temperature, uncooked black rice can last for up to 3 months.

    As for cooked rice, it can develop bacteria and cause food poisoning pretty quickly. So make sure you consume it within a day of cooking it. However, if you do want to store it for later consumption, make sure you cool it down completely after cooking it and store it in a covered container in the refrigerator, where it can last for 2 days. Do not reheat this rice more than once and when you do, make sure heat it until it is piping hot.

    Still confused about how to start including black rice in your diet? Here are some ideas that you can try out.

    Diabetic Diet Plan And Black Rice

    The use of black rice and other anthocyanin-containing foods are considered to help reduce blood sugar levels in type 2 diabetes.  Anthocyanins have antioxidant abilities that act against free radicals and help diabetics get protection from inflammation and cell damage. Since black rice is also rich in fiber, which is helpful in the slow release of glucose in the blood. This slow-release prevents sudden spikes in blood sugar levels. Although the fiber in black rice is the same as that of brown rice yet it is a whole grain that has its bran and endosperm intact. That is what makes black rice rich in fiber, digested slowly by the body. Not only this, black rice promotes satiety and helps in fighting obesity, which is the most prominent risk factor for diabetes.

    Brown & White Rice Nutrition Facts

    The nutritional status of rice varies depending on the type of rice were talking about. If youre cooking up a big pot of white rice then the nutritional quality is going to be less.

    White rice is a more processed product. The refining process removes the bran, the husk, and the germ, leaving you with a refined grain that contains significantly less micronutrients . 

    In fact, after processing the grain, white rice contains almost zero vitamins, and low levels of minerals. Whereas brown rice, being a whole grain, provides niacin, folate and choline, and the minerals calcium, magnesium, phosphorus, potassium and selenium.

    White rice also has a low fiber content of about 0.6 grams per half cup. Whereas, a half-cup serving of unprocessed, whole grain brown rice does have the benefit of around 1.8 grams of dietary fiber.

    However, even though brown rice may be healthier in terms of the nutritional value, for people with type 2 diabetes and prediabetes, there is still one major disadvantage of all types of rice the high carbs!

    If you check out the nutrition facts above, youll notice that a half cup serving of brown rice will yield 22.4 grams of carbs. By subtracting the fiber, this still equates to a pretty hefty net carb intake of 21 grams per half cup, which is not a very big serving people often consume way more at one sitting!

    The nutrient that has the greatest impact on blood sugar and A1c is carbohydrates.

    Why Black Rice Can Be A Part Of A Diabetic Diet Plan

    Let me tell you why I decided to cook black rice in place of regular white rice for the person who was suffering from diabetes.

    Great source of nutrition 

    Black rice is a wonderful source of nutrition as 100 grams of black rice contains 9 grams of protein while brown rice has 7 grams.

    45 grams of uncooked black rice provides;

    • 160 Calories
    • 1 gram Fiber

    What You Should Know About The Forbidden Rice

    Also known as the forbiddenrice or purple rice, black rice is chock-full of antioxidants andphytonutrients with anti-inflammatory, anti-cancer, and cholesterol-loweringproperties.

    Centuries ago, this superfood was only available to Chineseroyalty. Its deep black color, which turns purple during cooking, is due to anthocyanins,a class of antioxidants.

    This rice variety has a nutty flavor and can add flavor to any dish. It belongs to the species Oryza sativa and has been used as both food and medicine in traditional Chinese medicine for hundreds of years.

    Like white rice, it comes in several varieties, including Thai jasmine black rice, Indonesian black rice, and others.

    According to a research article published in The Plant Cell, all varietiesof black rice originates from Japanese rice. Their unusual color and high anthocyanin content are due to a geneticmutation.

    As it turns out, the forbidden rice contains more antioxidants than other grains, reports a study featured in the Journal of Agricultural and Food Chemistry.

    After comparing several different grains, researchers concluded that black and red rice varieties are the highest in cyanidin 3-glucoside, an anthocyanin pigment.

    In clinical trials, this compound has been shown tosuppress tumor growth and stop cancer cells from spreading. Animal studies suggest that it may reduce insulinresistance and protect against oxidative stress.

    Germinated Thai Black Rice Extract Protects Experimental Diabetic Rats From Oxidative Stress And Other Diabetes

    Black Rice

    Germinated Thai Black Rice Extract Protects Experimental Diabetic Rats from Oxidative Stress and Other Diabetes-Related Consequences Chaiyavat Chaiyasut ,1 Bhagavathi Sundaram Sivamaruthi ,1 Noppawat Pengkumsri ,1 Waranya Keapai ,2 Periyanaina Kesika ,1 Manee Saelee ,1 Parichart Tojing ,2 Sasithorn Sirilun ,1 Khontaros Chaiyasut ,3,4 Sartjin Peerajan ,4 and Narissara Lailerd 2,* 1Department of Pharmaceutical Sciences, Faculty of Pharmacy, Chiang Mai University, Chiang Mai 50200, Thailand; ; or ; _p ; or ; _eenam ; 1Department of Pharmaceutical Sciences, Faculty of Pharmacy, Chiang Mai University, Chiang Mai 50200, Thailand; ; or ; _p ; or ; _eenam ; Find articles by Bhagavathi Sundaram Sivamaruthi 1Department of Pharmaceutical Sciences, Faculty of Pharmacy, Chiang Mai University, Chiang Mai 50200, Thailand; ; or ; _p ; or ; _eenam ; 2Department of Physiology, Faculty of Medicine, Chiang Mai University, Chiang Mai 50200, Thailand; _aynaraw ; _trahcirap 1Department of Pharmaceutical Sciences, Faculty of Pharmacy, Chiang Mai University, Chiang Mai 50200, Thailand; ; or ; moc.liamtohContinue reading >>

    Total Antioxidant Capacity Determination

    An 2,2â²-azino-bis-3-ethylbenzthiazoline-6-sulphonic acid assay was performed to determine the total antioxidant capacity . Briefly, ABTSâ¢+ working solution was mixed with 100 μL of serum sample or Trolox , and incubated at RT for 3 min. The absorbance was measured at 734 nm. The results are expressed as mM Trolox equivalents antioxidant capacity of serum .

    Black Rice / Forbidden Rice Nutrition Facts

    Nutritional Value Per 1 Cup Of Black Rice
    Iron 6%

    As you can see, black rice is low in calories, which makes it great for people who want to lose weight without giving up rice. It is also a rich source of flavonoid phytonutrients that are essential for protecting us from a number of diseases and maintaining the healthy functioning of our brain.

    Black rice also contains lots of fiber that is good for maintaining our digestive health. It is also a great source of plant-based protein and provides minerals like iron and copper. But what makes black rice so unique is its high level of anthocyanin content, which lends it its powerful antioxidant property that helps to reduce chronic inflammation.

    If youre still not convinced about the nutritional superiority of black rice over all the other types of rice, just take a look the comparison below.

    • Polished white rice 6.8g protein, 1.2g iron, 0.6g fiber.
    • Brown rice 7.9g protein, 2.2g iron, and 2.8g fiber.
    • Red rice 7.0g protein, 5.5g iron, and 2.0g fiber.
    • Black rice 8.5g protein, 3.5g iron, 4.9g fiber.

    Black rice beats all other rice types when it comes to protein and fiber and only loses out to red rice in terms of its iron content.

    Now that its evident that black rice houses a ton of nutrients, lets turn our attention to all the health benefits it has to offer.

    May Protect Against Type 2 Diabetes

    In addition to its potential benefits for individuals with diabetes, brown rice may even reduce your risk of developing type 2 diabetes in the first place.

    A study in 197,228 adults linked eating at least 2 servings of brown rice per week to a significantly reduced risk of type 2 diabetes. Furthermore, swapping just 1/4 cup of white rice with brown was associated with a 16% lower risk of this condition .

    While the mechanism isnt entirely understood, its thought that the higher fiber content of brown rice is at least partially responsible for this protective effect (

    Easy Black Rice Recipe


  • Add water to a saucepan and cook over medium-high heat until it reaches a boil.
  • Add the rice, salt, and pepper.
  • Reduce the temperature, cover with a lid, and cook for about one hour. Enjoy!
  • Another way to cook black rice is to boil it in water for about 20 minutes. As a rule of thumb, use twocups of water for one cup of rice. Once its ready, add it to your favoritesalads or mix it with either veggies or fruits.

    Beware that black rice takeslonger to cook than white rice. If youre short on time, make a large batch andplan your meals for the week ahead.

    How Carbohydrates Affect People With Diabetes

    When rice is consumed, this can lead to elevated glucose levels after a meal:

    • In an individual without diabetes, their insulin will help the blood sugar levels from increasing too much.
    • If an individual has diabetes, depending on the type, the body either doesnt make insulin or the body is resistant to it.

    Therefore, if you have diabetes, it is important to watch the carbohydrates intake:

    • For people with type 1 diabetes, the pancreas doesnt produce insulin, so it is important to count the carbs in your meal.
    • For people with type 2 diabetes, the body is resistant to insulin and may not produce enough to properly offset the blood sugar increase, so it is advised they eat carbohydrates throughout the day instead of a lot at one time.

    Rice is known to have a considerable amount of carbohydrates, a high glycemic index, and high glycemic load. Studies have shown that consuming high amounts of white rice increases the risk of diabetes by 11%.

    Another study concluded that individuals who opted for brown rice and whole grains instead of white rice may have a lower risk of type 2 diabetes.

    Multiple Varieties Of Rice

    Wondered how many rice varieties exist on the planet? To your great surprise, there are currently 40,000 rice varieties grown in different agricultural zones of the world.

    India is among the largest producer and suppliers of rice grains in the world. People here are so attached to eating rice that they probably cant think of finding an alternative to it.

  • White rice
  • Black rice
  • Wild rice
  • Lets have a closer view of these varieties of rice. What attributes make them favorable for diabetes, outranking the white rice.

    Add Beans And Veggies To Brown Rice For Better Sugar Readings

    Heres the deal. Because brown rice still scores on the high end of the Glycemic Index, its best to serve it with foods that 1) are naturally high in fiber and 2) have little effect on your blood sugar. Those two qualifiers describe beans and veggies. Beans are the king of fiber-rich foods, and veggies are your free for all when it comes to blood sugar control. Well, except when it comes to potatoes. Those starchy guys are no bueno if you like being stable. Heres an example making a typical steak dinner diabetic friendly.

    Know The Glycemic Index Levels Of 5 Types Of Rice For Diabetes

    Buy Organic Wild Black Rice Online Of high quality in ...

    JAKARTA The glycemic index is an indicator to choose the food consumed, especially for someone with diabetes. But in addition to diabetics, someone who is on a diet aimed at losing weight also uses a measure of the glycemic index level in addition to carbohydrates.

    The glycemic load is a value that shows how much carbohydrates in a portion of food can increase blood glucose levels. This means, someone with diabetes mellitus needs to know the glycemic index of each food consumed in order to control blood sugar.

    Rice or rice as a source of carbohydrates, of course, has a glycemic index level. For reference for your daily intake, here are the glycemic index levels of 5 types of rice.

    Black rice is the same variety as brown rice, but has a higher fiber content and contains phytonutrients, vitamin E, protein, phytochemicals, and iron.

    Reported by the Michelin Guide, Friday, July 2, the glycemic index of black rice is 42.3. The fiber content is three times higher than white rice.

    More specifically, every 45 grams of uncooked black rice contains 160 calories, 4 grams of protein, 34 grams of carbohydrates, 1 gram of fiber, and meets 6 percent of daily mineral needs.

    Basmati rice is longer than ordinary white rice which is archaeologically found in Udaipur, India. The term ‘basmati’ comes from the Indian language which means ‘full of aroma’. In some places it is considered as flavored rice of superior quality.

    What Is Forbidden Rice

    Forbidden rice is nothing more than black rice, and to be completely honest with you, I never even knew black rice was a thing. When it came to rice I was only familiar with a fewwhite, aborio, jasmine, wild and brown to be specific.

    What separates black rice from the pack? Well, like brown rice, black rice is unpolished, meaning that the hull of the grain is still intact. Black rice provides a whopping 3 grams of fiber per half scoop.

    Even better than the high fiber content, only black rice contains anthocyanins, the same antioxidant compounds that make blueberries and blackberries such valuable additions to our diets. These compounds are what turn the rice a deep purple as it cooks.

    Black Rice Vs Brown Rice

    While its true that both brown rice and black rice are much healthier than their white counterpart, there are still some major differences between the two that you need to know.

    • One-third cup of raw brown rice contains 226 calories while the same quantity of black rice contains 200 calories.
    • When it comes to carbs, fiber, protein and fat, black rice is healthier than brown rice. This is because it has less carbs and more fiber and protein. In fact, it also beats red rice, purple rice, and polished white rice when it comes to these nutrients.
    • Though both black and brown rice contain equal amounts of zinc and phosphorus, black rice wins when it comes to the iron content. It does so by meeting 6% of the daily value of iron and opposed to brown rices 5%.
    • Black rice contains pigments called anthocyanins that give it its dark coloring. These are powerful antioxidants that fight against cancer and heart disease.

    Though the difference in the nutrient and mineral content of brown rice and black rice may seem insignificant, they make a world of difference in the long run. For instance, consuming that extra 26 calories a day from brown rice can lead to a 2.7-pound weight gain in a years time!

    Well, black rice sure does sound too good to be true when it comes to its nutritive value. Which begs the question, are there any side effects that you need to worry about? The answer will surprise you.


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