Rethinking White Rice: A Balanced Approach to Blood Sugar and Diabetes

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According to traditional Chinese medicine, eating white rice offers three key benefits for stabilizing blood sugar.

Dietary management is essential for maintaining healthy blood sugar levels. Many believe that eating white rice causes blood sugar spikes. However, when eaten in moderation and as part of a balanced diet, rice can help stabilize blood sugar and may even play a role in reversing diabetes. Additionally, many natural methods can aid in maintaining stable blood sugar levels.

Benefits of Eating White Rice

A systematic review published in BMJ Open indicated that eating white rice was associated with an increased risk of Type 2 diabetes. However, my years of clinical practice have demonstrated that rice consumption can offer significant benefits for people with diabetes.

According to traditional Chinese medicine (TCM), eating white rice offers three key benefits for stabilizing blood sugar:

1. Boosting Energy and Vitality

Rice contains protein, fat, and carbohydrates, vital energy sources for the human body. After eating, carbohydrates—including starches, sugars, and fiber—are broken down into glucose, which enters the bloodstream and raises blood sugar levels. This increase triggers the pancreas to secrete insulin, enabling the body to manage blood sugar effectively. Eating rice provides energy to cells, strengthens muscles, enhances vitality, and supports tissue repair.

In Asian cultures, some patients avoid eating rice entirely in an effort to reduce carbohydrate intake or lose weight. However, this can be an overcorrection, often leading to hunger and fatigue. As a result, they may turn to snacks or desserts, which can, in turn, cause blood sugar spikes. Therefore, it is important to include rice in your diet in reasonable amounts, as eating too little may not provide lasting fullness.

2. Promoting Wound Healing

If rice is a staple food in a region, long-term avoidance of eating it may deprive cells of vital nutrients, potentially resulting in two significant consequences:

Weakened immunity: A lack of adequate nutrition can compromise the immune system, increasing the risk of infections and susceptibility to illness.
Cell necrosis (cell death): Nutritional deficiencies may lead to gradual cell necrosis, particularly in wounds or injured tissue. As necrotic cells break down, they can damage surrounding healthy tissue, causing the affected area to expand. In severe cases, this could result in the need for amputation.

Therefore, following a balanced diet and stable blood sugar levels is crucial. This helps maintain a strong immune system and promotes proper wound healing.

Case Study: A diabetic patient who rarely ate rice sustained a calf injury that failed to heal, and the skin continued to deteriorate. This was attributed to insufficient blood sugar levels in her body, leading to hypoglycemia.

A cup of cooked white rice contains approximately 0.08 grams of sugar. Eating only a small amount of rice results in very limited sugar intake. Since sugar is the primary energy source for cells, maintaining adequate sugar levels is essential for cellular function and overall body performance.

3. Supporting Digestive Health

The ancient medical text “Mr. Feng’s Secret Records in a Brocade Bag (Feng Shi Jin Nang Mi Lu)” describes white rice as a food that strengthens the organs, muscles, and bones. It emphasizes that people with diabetes or weak digestive systems should include white rice in their diet. Similarly, the “Yellow Emperor’s Classic of Internal Medicine (Huangdi Neijing)” highlights grains as the foundational food for maintaining and nurturing health.

Eating rice in moderation, combined with regular exercise, can help stabilize blood sugar levels. White rice also offers the added benefit of replenishing qi (energy) in the spleen and lungs while providing energy to the gut. It enhances intestinal peristalsis, which helps promote smoother bowel movements.

Numerous studies indicate that physical activity and exercise should be recommended for people with diabetes to help manage blood sugar levels and improve overall well-being. These recommendations should be tailored to the specific needs of each individual. Additionally, all adults are encouraged to reduce prolonged sitting by incorporating frequent movement into their daily routines.

The Healthy Eating Plate

The Healthy Eating Plate, developed by the Harvard T.H. Chan School of Public Health, divides food into four portions: two of vegetables and fruits, one of protein, and one of whole grains or starchy foods. This balanced distribution helps diabetic patients control meal portions and maintain stable blood sugar levels.

For example, the vegetable and fruit portions can include options like broccoli, carrots, cabbage, or a selection of fruits. The protein portion may feature foods like meat or scrambled eggs. The whole grains and starchy foods portion can include items such as white rice, sweet potatoes, or millet.

For vegetarians, vegetables can be stir-fried with mushrooms—for instance, peas stir-fried with king oyster mushrooms make a delicious option. The protein portion may include dishes like braised tofu, while the starchy foods portion may feature options such as rice, sweet potatoes, or yam.

Generally, it is better to eat half a bowl of white rice rather than just a tiny portion. Many diabetic patients avoid white rice due to concerns about high blood sugar, opting instead for brown rice or germinated rice. However, for those with weaker digestion or poor spleen and stomach function, these alternatives may cause indigestion and an upset stomach.

Start Your Meals with Protein

Studies have found that eating protein, fat, and fiber before carbohydrates can improve post-meal blood sugar levels. The recommended eating sequence is to start with protein-rich foods, such as meat, eggs, or legumes, followed by vegetables, and finish with rice. This sequence gives the body time to prepare for insulin secretion, helping to stabilize blood sugar levels.

Eating slowly and chewing thoroughly is also advisable—around 20 to 30 times per bite. Chewing slowly allows the brain to register feelings of fullness, which prevents overeating and rushing through meals. In addition to promoting stable blood sugar levels, this practice improves digestion and nutrient absorption and aids in weight management.

Enjoy Fruits in Moderation

Fruits contain natural fructose, so diabetic patients are advised to limit their intake to one serving per day—about the size of a woman’s fist. For fruit juice, the portion should be limited to 6.76 fluid ounces.

Simple Method to Self-Check for Diabetes

If you notice a sweet smell in your urine, it could indicate excessive glucose—a potential symptom of diabetes. If this is accompanied by frequent urination, excessive thirst, unexplained weight loss, or fatigue, it is crucial to seek medical attention promptly for further evaluation.

Can Diabetic Patients Eat Porridge?

Diabetic patients can consume rice porridge in moderation as part of a healthy lifestyle that includes regular exercise. As mentioned, some diabetic patients avoid all starches entirely, only to find that their blood sugar levels remain persistently high. However, after following their doctor’s advice to reintroduce rice into their diet and adopt a balanced lifestyle, their blood sugar levels often stabilize.

Once blood sugar levels are under control, shifting your perspective from being a patient to living as a normal, healthy individual is important.

Views expressed in this article are the opinions of the author and do not necessarily reflect the views of The Epoch Times. Epoch Health welcomes professional discussion and friendly debate. To submit an opinion piece, please follow these guidelines and submit through our form here.