Best Brown Rice: 6 Top Choices for Diabetics

Brown rice is a staple in many diets, especially for those looking to manage their blood sugar levels, like individuals with diabetes. With its lower glycemic index and higher fiber content compared to white rice, brown rice is often recommended as a healthier alternative for diabetics. However, with so many varieties available, it can be challenging to choose the best option. Here are six top choices for diabetics when it comes to brown rice.

1. Basmati Brown Rice

Basmati brown rice is a long-grain variety known for its fragrant aroma and fluffy texture when cooked. It has a moderate glycemic index, meaning it won’t cause blood sugar levels to spike rapidly. Basmati brown rice is also rich in fiber, which helps regulate blood sugar levels and promotes digestive health.

2. Jasmine Brown Rice

Jasmine brown rice is another aromatic variety that is slightly stickier than basmati rice when cooked. It has a similar glycemic index to basmati rice and is a good choice for diabetics looking to manage their blood sugar levels. Jasmine brown rice has a delicate flavor and pairs well with a variety of dishes.

3. Brown Basmati Rice

Brown basmati rice is a whole grain rice that retains its bran layer, germ, and endosperm, making it a nutritious choice for diabetics. It has a nutty flavor and slightly chewy texture, making it a satisfying option for meals. Brown basmati rice is also high in fiber and protein, which can help stabilize blood sugar levels.

4. Short-Grain Brown Rice

Short-grain brown rice has a higher starch content compared to long-grain varieties, giving it a stickier texture when cooked. It has a slightly higher glycemic index than basmati or jasmine rice but is still a better option than white rice for diabetics. Short-grain brown rice is often used in sushi and risotto recipes.

5. Brown Wild Rice

Brown wild rice is not technically a variety of rice but rather a type of grass seed. It has a chewy texture and nutty flavor, making it a delicious addition to salads, soups, and pilafs. Brown wild rice has a lower glycemic index than many other types of rice, making it a suitable choice for diabetics.

6. Organic Brown Rice

Opting for organic brown rice ensures that you are getting a product that is free from synthetic pesticides and fertilizers. Organic brown rice is not only better for your health but also for the environment. Look for certified organic brown rice to ensure that it meets organic standards.


When it comes to choosing the best brown rice for diabetics, it’s essential to consider factors such as glycemic index, fiber content, and personal preference. Basmati, jasmine, brown basmati, short-grain, brown wild rice, and organic brown rice are all excellent options for managing blood sugar levels and promoting overall health. Incorporating these varieties of brown rice into your diet can help support your diabetes management plan and provide delicious and nutritious meals for years to come.

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