How Much Steamed White Rice Can You Eat with Diabetes?

Steamed White Rice is a staple food in many cultures, particularly in Asia, where it is consumed daily as an accompaniment to vegetable, meat or fish dishes. It is obtained by cooking previously refined white rice grains in water, using a process that removes bran and germ. Steamed White Rice has a typically white color and a soft, sticky or fluffy texture depending on the variety, and an average serving of Steamed White Rice weighs on average about 150-200 grams, including the water absorbed during cooking.

Nutrition Value of Steamed White Rice

A 200-gram serving of Steamed White Rice contains about 250 calories, 5 grams of protein, 55 grams of carbohydrates and a negligible amount of minerals such as iron, manganese, thiamine and some B vitamins. Steamed White Rice, being a refined cereal, is low in fiber, which is totally the opposite of its whole grain version; therefore, its primary nutritional role is that of a rapid energy source based on complex carbohydrates.[1]

Calories and GI in Steamed White Rice

A 200-gram serving of Steamed White Rice has an average of about 250 calories, so it is a food that, when consumed in large portions, contributes significantly to the total calorie intake. In addition, due to the refining and cooking method, Steamed White Rice has a Glycemic Index considered High, with an estimated value of around 73; therefore, it can cause a rapid increase in blood sugar levels with harmful spikes for the body, if consumed in excessive portions. For this reason, Steamed White Rice is not a great choice compatible with the diet of a person with diabetes, and therefore it is preferable to move towards alternative meals with a low glycemic index.[1]

Benefits & Risks of Eating Steamed White Rice with Diabetes

As seen above, taking Steamed White Rice can bring some benefits to the body, thanks to some vitamins and minerals present, and is an immediate source of energy. However, the main components present are Refined Starch (which is converted into glucose), and this causes a high glycemic index that can cause harmful glycemic spikes if consumed in large portions. Therefore, it can only be consumed in extreme moderation by people with diabetes, without ever exaggerating with the quantities. Therefore, for a person with diabetes, Steamed White Rice is not to be considered a safe food if not managed very carefully. However, it must be considered that Steamed White Rice supports bones, nerves and muscles, as well as being a valuable ally for the colon and for people with celiac disease.[1]

How Much Steamed White Rice Can I Eat with Diabetes? 

A 200-gram serving of Steamed White Rice can have up to 250 calories on average and some potential benefits for the body, albeit limited. Therefore, if consumed in moderation and in accordance with your diet, it is possible to establish the amount of Steamed White Rice to be taken, always paying the utmost attention not to exceed the quantities, as it is necessary to avoid harmful glycemic peaks. In fact, it is good to keep in mind that Steamed White Rice is not ideal for a person with diabetes. Even a moderate serving of Steamed White Rice may be excessive for some people with diabetes due to the very high glycemic index that can quickly raise blood sugar levels if taken in excessive amounts and without fiber; A good initial compression could be the intake of 50-100 grams, monitoring the impact on blood sugar levels. In this case, in order to always keep your blood sugar levels under control, you can count on a reliable blood glucose monitor like Sinocare comes in handy. With 20+ years in diabetes care, Sinocare offers accurate, affordable meters for every need. Whether you need a simple one like the Safe AQ Smart, or one with advanced features like voice assistance (Safe AQ Voice), there's always a model to fit your lifestyle and budget. Check out which blood glucose meter best fits your needs.

Steamed White Rice Alternatives for Diabetes

As we have seen, Steamed White Rice is not a very recommendable food for a person with diabetes, indeed, in some cases it may not be recommended as it causes an increase in blood sugar levels if consumed in excessive portions. Therefore, it is preferable to move towards alternative cereals with a low glycemic index and rich in fiber, such as Brown Rice, which contains bran and germ, offering much more fiber that slows down glucose absorption. Quinoa, a pseudocereal rich in protein and fiber, can also be a valid alternative. Finally, Barley, Spelt or Buckwheat are excellent grain alternatives, rich in fiber and with a more favorable glycemic index. Each of these foods has its own benefits, and it is preferable to always consume them in extreme moderation and pay attention to portions if you are suffering from diabetes, always preferring the whole grain option and combining it with vegetables and proteins.

How to eat Steamed White Rice with diabetes?

Steamed White Rice has a high glycemic index, so it cannot be consumed lightly by people with diabetes, but it is always necessary to pay attention to the quantities consumed and the frequency, absolutely avoiding consuming it often. There is no way to consume Steamed White Rice in absolute safety due to its high glycemic index, but to mitigate its effect it is possible to combine it correctly. The main precaution is to consume rice with the utmost caution, reducing the quantities to a maximum of 50-100 grams; Then, this should never be eaten alone, but as part of a meal that includes large amounts of fibrous vegetables, as fiber slows absorption, or with a protein source such as meat, fish, tofu or legumes, which reduce the overall glycemic peak of the meal.

Final Thoughts

Steamed White Rice is a food that is not very compatible with the diet of a person with diabetes, especially because of its very high glycemic index of 73 and low fiber content. As with all foods, it can be consumed with careful quantities, never overdoing it, especially since its refined starches are quickly converted into glucose, and this can cause blood sugar levels to rise rapidly. Furthermore, although rice is a source of energy, it is not a primary source of fiber and micronutrients, so it is not very advisable; however, if consumed in extreme moderation and within a balanced meal with proteins and vegetables, it is a food that can still be taken occasionally. Finally, Brown Rice or other cereals should be preferred over Steamed White Rice.

References

[1]Cervoni, B. (2024, May 5). White Rice Nutrition Facts and Health Benefits. Verywellfit. https://www.verywellfit.com/rice-nutrition-facts-calories-and-health-benefits-4119792