Comments (7)
I regularly eat rice and make chapati while managing T2D. I was diagnosed with an A1c of 11%, and within six months I brought it down to 5.3%, where it’s stayed stable for about eight months.
I didn’t cut rice out. I shifted how I use it. Most of the time it’s brown rice, or I cut white rice with brown rice, quinoa, or other whole grains. I also make chapati and even pita using atta. The food stayed familiar, just composed differently.
What mattered more than any single ingredient was the overall picture. I eat a whole-food, plant based diet, watch portions, and aim for low-to-medium glycemic load meals with low fat. Diet is only one part though. Activity, sleep, stress, and medication all work together.
I’m curious, what combinations or meal structures have helped rice work better for
That’s impressive progress, congrats on getting your A1c down and keeping it stable. You’ve clearly found what works for you.
I agree it’s about the whole picture. For me, rice works best with portion control, veggies, and protein, plus choosing a grain that digests slower. I’ve been using this brand called Village Rice so I can keep eating freshly cooked white rice with steadier post-meal sugars.
If you’re based in India, you could try this brand. Different structures, same goal: keep food familiar and make it work for the body.
I’m not brand-loyal at all. I care more about structure than labels. Since I eat whole-food, plant based, I’ll almost always choose brown rice over polished white rice, regardless of brand.
One thing that’s helped me is how I prepare it. I usually cook rice a day ahead and let it cool in the fridge, then reheat it later. The increase in resistant starch may be modest, but I’ve found those small edges add up when stacked with portion control and meal composition.
I don’t expect any single tweak to move numbers dramatically on its own. What’s worked for me is layering small, sustainable improvements and letting them compound over time.
Different grains, different prep, same goal, keeping familiar foods while managing glucose.
More vegetables and fiber. I used to have a plate of rice with stir fry on top. Now I have stir fry with more veg and some rice on top. When mixed together, each mouthful is mostly stir fry, with some brown rice stuck to it.
Basmati rice for me is the way to go, I can have a good amount of it and still doesn’t spike my sugar.
Basmati does work better for many people, and that makes sense. Its GI is usually around 55, which is already lower than most regular white rice.
What I found interesting is that the brand Village Rice has reported to have an even lower GI, around 44, which for me translated into flatter post-meal readings. Ultimately, individual response matters, but the GI difference is worth noting.
Yeah that is pretty good, I believe it’s important for people to know there are many options out there