is red rice good for diabetes
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Red Rice For Diabetes: Benefits And Recommendations

We're all aware that regular white rice, brown rice, and even black rice are popular due to their nutritional benefits. However, have you ever heard of red rice? Can diabetics eat red rice? It isn’t a recent discovery; however, what is adding to the recognition of this rice is the excess health benefit of red rice. Also know how to get freedom from diabetes?

Is Red Rice Good For Diabetes?

It is a type of rice that is red because it has anthocyanin. It has high nutritional value and research states that it is good for people with diabetes. Rice has many minerals and vitamins which help our body to grow well and keeps our body healthy. This rice helps to reduce blood sugar levels and its gI score is less than 60, this makes this rice a great food item to include in your deit for diabetes. Also know about jaggery vs brown sugar

Nutritional value of Red Rice

Half cup of red rice serving (98g) has a total calories of 109, and the following nutrients:

Total carbohydrates                                               23 g                    
Total Fat Saturated fat Polyunsaturated fat  Monounsaturated fat 0.8 g 0.2 g 0.3 g 0.3 g
Cholesterol                                                       0 g                    
Sodium                                                           1 mg                    
Potassium                                                         77 mg                  
Dietary Fiber                                                     1.8 g                  
Protein                                                           2.3 g                  
Calcium                                                           0.8 %                  
Iron                                                             2.9 %                  
Vitamin A                                                         0 %                    
Vitamin C                                                         0 %                    

Glycemic Index of Red rice

Red rice for diabetes has been gaining popularity among people because of its low glycemic index value which is below 55. As a result, red rice is digested more slowly and glycogen is released more gradually into the bloodstream.

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Red rice benefits for diabetes

Today the health problem among individuals is a major concern, Is red rice good for diabetic person? So for that, a proper diet is very important. So, red rice is a great idea to add to your diet. Rice has so many health benefits and it prevents many diseases and keeps you healthy. So here we have listed down some red rice nutritional benefits.

  • The rice is good for people who want a stable weight and it helps you with weight loss.
  • This rice has antioxidants, which help to remove the impurities from your body. The antioxidant also prevents premature ageing.
  • Cholesterol nowadays is a major concern for individuals. Eating this rice helps you to lower your cholesterol level.
  • This rice keeps your heart healthy and many experts also suggest that you eat red rice.
  • This rice has both soluble and insoluble fibre in it. So it is easy to digest. So those who are suffering from digestive issues can eat this rice.
  • It helps to build your metabolism. The presence of sufficient amounts of calcium helps to strengthen your bone health. It is recommended for older people for good bone health.
  • This mineral present in the rice helps to improve your breathing and keeps your lungs healthy.
  • The rice has a low GI score. This helps to reduce blood sugar levels and is good for people with diabetes.

Benefits of Red Rice For People with Diabetes

  • Food that has a low GI score is a great food for people with diabetes. This helps to manage your glucose level and helps diabetes people.  
  • This rice helps to control the secretion of hormones in your body. The secretion of the hormone as per requirement helps to lower and manage the blood sugar level.
  • The rice helps to keep your heart healthy and helps it to function properly.
  • The mineral and the fibre in the rice help to control your weight. The rice reduces your craving and this avoids you from eating any junk food and managing to check your glucose level.

Also read about is brown rice good for diabetics.

How It Reduces Blood Sugar Level

The rice has a low glycaemic index score. A low gi score helps to lower and manage blood sugar levels. The rice helps to manage the insulin level in your body. Insulin secretion is very much essential for diabetes. It also has so many natural ingredients which check and manage your blood sugar level.  Also know about is jaggery better than sugar?

Different Ways To Consume Red Rice For People With Diabetes

Red rice benefits for diabetes as well as for any healthy individuals are abundant. A perfect alternative to white or brown rice, red rice, also commonly called sugar free rice, is filled with essential nutrients. The nutty taste of the red rice compliments both vegetable as well as meat curries. The key point to keep in mind while cooking red rice is that you should follow a slow cooking method to retain maximum nutrients. When an individual is suffering from diabetes, it's advised to cook rice in a pan rather than a cooker. Also, the cooking ought to be done at a slower rate with a sufficient amount of water. The slow cooking of rice keeps the moisture and healthy nutrients in it. Fast cooking sometimes makes your food uncooked. 

The correct way of cooking red rice: One cup of rice requires 3 cups of water. Wash the rice properly before cooking. Follow the four given steps and prepare a bowl of a tasteful recipe to be served on the platter. 

  • Rinse red rice thrice and soak it in water for an hour.
  • Drain soaked rice and transfer it to a pan with a lid. 
  • Once the water boils, close the lid and cook the grains at a moderate flame for a half-hour.
  • Switch off the gas once you notice that the entire water has been soaked by the red rice. Take a few grains in your fingers to press and check if the rice is soft. Allow the rice to cool. 

Red rice recipes are very popular since they are very nutrient-dense and healthy for our bodies. Here are two recipes that will satisfy your palate guilt-free.

Red Rice Pulao:


  • Red rice (1 cup)
  • Ghee/Olive Oil – 2 tbsp
  • Red, green and yellow finely chopped bell pepper (1 cup)
  • Roughly chopped mushrooms (5-6 no.)
  • Onion ( 2 No. medium size)
  • Cumin seeds (1/4th tsp.)
  • Cinnamon (1 inch approx.)
  • Bay leaf (1 No.)
  • Salt as per taste
  • Black pepper (1/4th tsp)
  • For garnishing: Black sesame seeds (1 tsp).


1. You need to rinse the red rice a couple of times and then soak them for an hour. Transfer the soaked red rice into a pan and add three parts of water for 1 cup of red rice. Allow the rice to cook completely. 

2. Now take another pan, and heat the ghee/olive oil in it. Add the cumin seeds, allow them to splatter, and then add other spices. Roast these spices for a minute, till it leaves the aroma. 

3. Now add the onions and saute them for a few minutes. Add the chopped bell pepper and mushroom, don’t saute it for long, and let the veggies stay crunchy. Add black pepper powder and salt. 

4. Now add the cooked red rice to the pan, and mix well with the vegetables.

5. Garnish with black sesame seeds, and your delicious red rice pulao is ready to be served. 

Red Rice Kheer:


  • Red rice (1/2 cup)
  • Organic Jaggery (1/4th cup)
  • Coconut milk / full cream milk (3 cups)
  • Rose water/ Kesar soaked in water (3 tbsp)
  • Cinnamon powder (1/4th tsp)
  • Cardamom powder (1/4th tsp)
  • Raisins (1/4th cup)
  • Ground Pistachio (2 tbsp)


1. In a large saucepan, add coconut milk/full cream milk along with red rice. Bring it to boil and then leave it on simmer till you see the milk has been reduced to half. You will notice even the rice would have become soft by now.

2. Add rose water/ Kesar soaked in water, cinnamon powder, and cardamom powder. Allow the mixture to further thicken.

3. Add the jaggery and stir the mixture continuously till the jaggery completely mixes.

4. Continue to stir the mixture on a simmer, till you notice the milk has condensed completely.

5. Garnish with raisins, and ground pistachio and serve hot.

Other health benefits of Red rice

Red rice has been identified to be packed with a lot of health benefits of red rice, and a lot of people are making a conscious choice of including it in their daily diet. Diabetic people are often asked to avoid white rice because it can elevate blood sugar levels. This led the experts to enhance their knowledge of the nutritional value of other varieties of rice, and it turned out that other varieties like red rice, and brown rice diabetes-friendly. 

Undoubtedly red rice is good for diabetes, but apart from this, red rice in general has several other health benefits too. Let’s take a look at these.

  • Red rice regulates asthma- A lot of people are unaware that red rice aids in pulmonary function regulation. Regular intake of red rice can promote oxygen circulation in the body because it contains large amounts of magnesium. This in turn prevents asthma.
  • Red rice aids digestion: Red rice is a fantastic source of both soluble and insoluble fibre that helps with digestion and the elimination of toxins from the body. Studies have shown that red rice acts like a natural laxative.
  • Red rice is good for bones: Since red rice is rich in calcium, regular consumption of red rice helps in improving bone health. In some cases, it even prevents the onset of bone-related disorders like arthritis and osteoporosis.

Prevents heart diseases: Red rice is cholesterol free, and hence it is good for controlling the bad cholesterol levels in your body. Combine red rice with other items like anjeer, and flax seeds in your daily diet to further improve your heart’s health. Read why sugar free is good for health.


Red rice has an ample amount of health benefits and now it is used mostly by an individual with diabetes. This rice has many health benefits as it keeps your heart healthy, helps to manage your weight and helps in your weight loss, reduces the blood sugar level, keeps your lungs healthy, helps asthma patients, and is good for people with diabetes. So before adding red rice into your diet, it is advisable to consult your doctor, so he/she can advise you on the amount which is good for your body.


1. What are the Risks of overconsumption of red rice for diabetics?

If you consume more red rice than gas, stomach pain and bloating problems may arise.

2. How much Red Rice can a Diabetic eat?

If you are a diabetic person then you should moderately eat rice. Though the GI score is low in red rice, one diabetic person should eat 50 to 60 gm of red rice in his/her meal.  

3. What is the Best time to consume Red Rice for diabetics?

Red rice is light; so many people think of having it for their dinner. So eating red rice at night is not a great idea. So diabetics should eat red rice during the daytime.

4. Is red rice good for diabetes?

Yes, red rice is good for diabetes. As reduces the blood sugar level, keeps your lungs healthy, helps asthma patients, it keeps your heart healthy, helps to manage your weight and helps in your weight loss.

5. Which is better, brown rice or red rice for diabetics?

You may already be aware that brown and red rice is healthier than white rice. Red or brown? Which one to choose? It's not a trick question because both are said to be beneficial for diabetics. In reality, brown rice and red rice have quite comparable nutritional profiles. Both red and brown rice contain cereal germ and a layer of bran. When red and brown rice is consumed, the likelihood of becoming obese is decreased and excessive cholesterol can be avoided. What is the key distinction between red rice and brown rice, then? That is the antioxidant content of red rice. Red rice has an advantage due to the inclusion of selenium, zinc, and iron. It can be regarded as the rice variety that is the most nutrient-dense. When comparing red rice and brown rice, red rice comes out on top.

6. Is brown rice good for diabetes?

Yes, brown rice definitely makes a better choice over processed white rice which is devoid of bran and germ and raises blood sugar levels. Brown rice is a whole grain that retains all of its beneficial components. It has twice the blood-stabilizing fibre that is found in white rice. Brown rice is rich in nutrients like magnesium, and folate and is abundant in antioxidants. With a GI of a little over 60, brown rice regulates blood sugar levels, making it a good choice for diabetic people. 




This website's content is provided only for educational reasons and is not meant to be a replacement for professional medical advice. Due to individual differences, the reader should contact their physician to decide whether the material is applicable to their case.