Brown Rice or White Rice: Glucose Control
One cup of cooked Jasmine rice, depending on the brand, has ~45g of carbohydrates with 1g of fiber. Since the fiber has been removed, the GI tract can quickly break down the white rice and raise blood glucose levels 60 to 90minutes after eating.
One cup of cooked brown rice, depending on the brand, also has close to ~45g of carbohydrates, including 4g of fiber. This is the reason why brown rice can be a little bit better at slowing down the absorption of blood glucose levels.
If you are looking to cut the carbohydrate grams down further, oatmeal could be a good choice. 1 cup of cooked oatmeal (rolled oats and not instant oats) has 27g of carbohydrates with 4g of fiber.
A simple way to keep blood glucose levels stable is to have 1 cup of rice per meal (1 cup = 1 small fist). Everyone has different needs, but this may be a good starting point.
If you'd like to learn more, the CDC and ADA use the Diabetic Plate Method as a general guideline to enjoy your meal with 50% veggies, 25% protein, and 25% carbohydrates. If you have type 2 diabetes, we recommend that you talk to your healthcare provider to determine the appropriate number of carbohydrates specifically for you. Enjoy!
Sources: https://fdc.nal.usda.gov/
