Do I have to stop rice?
No. Rice can stay in the diet. What matters most is the portion, and what you eat with it. A smaller helping of rice with plenty of dal, vegetables and curd raises sugar much less than a large plate of rice alone.
How common grains compare
| Grain | Points to know |
|---|---|
| White rice | Raises sugar quickly; keep portions small and pair with protein and vegetables |
| Brown or hand-pounded rice | More fibre; a modest improvement over white rice |
| Whole-wheat roti | Better than maida; still count the number of rotis |
| Millets: ragi, jowar, bajra, foxtail | More fibre and minerals; still carbohydrates, so portions still count |
| Oats, broken wheat (dalia) | Good choices when not cooked with sugar |
Ways to soften the sugar rise
- Eat vegetables and protein first, and grains last
- Add dal, sprouts or curd to the meal
- Choose whole grains over polished or refined ones
- Avoid having rice and roti together at the same meal
- Take a short walk after eating
Are millets a cure for diabetes?
No. Millets are a healthy choice, but eating large amounts still raises blood sugar. Treat them as a better grain, not a free food.
A useful check
If you monitor your sugar, test two hours after a usual meal, then try a smaller portion or a different grain and compare. Your own readings are the best guide.
This guide is general information and is not a substitute for a consultation. If you have kidney disease, are pregnant or take insulin, ask your doctor or dietitian before changing your diet.