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Is rice a good choice for people with diabetes? Get the facts here.

Serving size: ⅔ cup of rice (105 g); for the most accurate numbers, weigh rice, since weight varies by type

Carbs: 30 g

Calories: 137

Glycemic index: 68, high (brown)-73, high (white)

Glycemic load: 16, intermediate (brown)-43, high (white)

Rice is a staple for many people. It counts as a starch — specifically, a grain. White rice is a refined grain, meaning it’s been polished of its fibrous hull and vitamin-containing germ to make it cook faster. Brown rice and wild rice are whole grains. The 2015 Dietary Guidelines for Americans and Canada's Food Guide recommend making at least half of your grains whole.

Fortunately, the type of rice you eat matters less than how much of it you eat. As with all starchy foods, measure your portion so you know how many carbohydrates you’re getting. Depending on your meal plan, ⅓ to ⅔ cup of cooked rice is OK as part of a meal (⅓ cup equals 1 carb portion or 15 grams carbs). 

Quick tip: Rather than going “all in” with whole grains, try adding ¼ cup of brown rice to every cup of white rice you cook. This lets you adapt to brown rice’s nuttier flavor gradually and get some of its benefits, too.

Published on August 10, 2016. 

— Compiled by Kerri-Ann Jennings, MS, RD