‘Rice does not increase your diabetes’: Kareena Kapoor’s nutritionist reveals 4 traditional Indian rice-eating habits that help regulate blood sugar

Rice is a staple in many Indian households. Some of us cannot imagine lunch without a plate of fresh, piping-hot steamed rice, paired with dal or a curry of our choice. But one common question that bothers people, especially those with diabetes, is: can having rice disrupt your blood sugar levels? Celebrity nutritionist Rujuta Diwekar has the answer. The health expert, who has also worked with Kareena Kapoor, revealed that there are 4 Indian rice-based diets, rooted in tradition, that do not cause diabetes.

4 Indian rice-based diets that regulate blood sugar

As per Rujuta Diwekar, when you eat rice in a traditional Indian diet, it is always eaten in combination with pulses, legumes or sprouts such as dal, rajma (kidney beans), chana (chickpeas), and black-eyed peas. The amino acid profile in the rice gets improved. In fact, if you are having rice with chicken, egg, fish or any meat, the amino acid profile gets even better.

The traditional diet often pairs rice with a type of vegetable. As a result, its fibre profile is enhanced, which in turn does not make your blood sugar spike suddenly but slowly.


Thirdly, we typically eat rice with our hands. As a result, the speed of our eating decreases. Our satiety, aka the satisfaction of eating rice, increases and we eat less food at one time. This again regulates our blood sugar, keeping energy levels sustained throughout the day.

Similar to vegetables, rice, when consumed with salad like cucumber, onion, carrot, beans, cabbage etc, it increases its fibre profile.

In conclusion, Rujuta Diwekar emphasised that ‘rice does not cause diabetes or obesity’. The key to eating rice is through the right combination and collaboration.

White rice or brown rice

Now, the question arises: whether you should have brown rice or white rice. As per Healthline, brown rice has more nutritional value, fibre, minerals and antioxidants. It can support heart health, blood sugar control and weight management.

On the other hand, white rice cooks faster, tastes milder and limits your fibre intake. When eaten in moderation, alongside vegetables and protein, it can easily become a balanced diet.

So, you can have both white and brown rice depending on your health goals, digestion and overall diet pattern.