Is Black Rice Good For Diabetics

How Does Black Rice Work For Diabetics?

Black rice, also named as forbidden rice or emperor’s rice, has recently gained popularity due to its numerous health benefits. But is black rice good for diabetics? One particular group that can greatly benefit from incorporating black rice into their diet is diabetics. This unique variety of rice positively impacts blood sugar levels, and helps people with diabetes by becoming an ideal food for consumption.

About Black Rice

is black rice good for diabetics

 Black rice gets its dark purple color from anthocyanin, a powerful antioxidant with numerous health benefits. Antioxidants play a crucial role in reducing inflammation and oxidative stress in the body, which are significant contributors to the development of diabetes. By incorporating black rice into their diet, people with diabetes can consume more antioxidants, thus protecting their cells from damage caused by unstable molecules called free radicals.

Factors Regarding Black Rice 

  • One of the key factors determining a food’s effect on blood sugar levels is its glycemic index (GI). The GI ranks carbohydrates based on how effectively and quickly they raise blood glucose levels. Low GI foods benefit people with diabetes as they help maintain steady blood sugar levels, preventing spikes and crashes.
  • Black rice has a low glycemic index, signifying it is digested and absorbed more slowly than refined grains or even other types of rice, like white rice. Slow digestion allows for a more gradual release of glucose into the blood, preventing sudden increases in blood sugar levels. 
  • Furthermore, black rice is rich in dietary fiber, particularly insoluble fiber. Fiber is surely a vital nutrient as it effectively slows down the absorption of sugar, preventing sudden spikes in blood glucose levels. The high fiber content in black rice also promotes feelings of fullness, aiding in weight management and avoiding overeating.


  • Studies have shown that consuming black rice can improve insulin resistance, a condition commonly seen in diabetes. Insulin resistance occurs when your cells are not responding effectively to insulin, resulting in high blood sugar levels. The anthocyanins found in black rice will increase insulin sensitivity, thus making the body use insulin more efficiently and regulate blood glucose levels effectively.
  • Besides its positive effects on blood sugar control, black rice offers other health benefits that are particularly important for people with diabetes. Its high antioxidant content helps reduce inflammation, mainly in people with diabetes. 
  • So, you may be clear with the question, is black rise good diabetics?


Is Black Rice Better Than Brown Rice For Diabetics?

Black and brown rice have different nutritional profiles, but both can suit people with diabetes. Black rice is often considered a healthier option due to its higher levels of antioxidants, vitamins, and minerals than traditional white or brown rice. 

What Is The Disadvantage Of Black Rice?

Black rice may be harder to find and more expensive than brown or white rice. Black rice contains more calories than brown rice, which may not be an issue if portion sizes are taken into consideration. It is crucial to be aware of serving size and overall calorie consumption.