White Rice vs. Brown Rice: Which Is Better for Blood Sugar?

For many Filipinos, no meal feels complete without rice. From breakfast tapsilog to dinner with adobo, rice is the heart of our plates. But if you’ve ever been advised to “cut down on rice” because of diabetes or high blood sugar, you’ve probably asked: is brown rice better than white rice? 

We never want to give up something we love like rice, so let’s break down the difference between brown and white rice. 

Understanding the Difference 

Both white and brown rice come from the same grain. The only difference lies in how much of the grain’s outer layers are removed. 

• Brown rice is a whole grain. It still has the bran and germ layers, which contain fiber, vitamins, and minerals. 

• White rice, on the other hand, has these layers polished away, leaving mostly starch. 

This polishing process gives white rice its soft texture and long shelf life—but also strips away much of its nutrients. 

How It Affects Blood Sugar 

Here’s where it matters for people concerned about diabetes or blood sugar management. 

When you eat carbohydrates, your body breaks them down into glucose, which enters your bloodstream. The glycemic index (GI) measures how quickly this happens. The higher the GI, the faster your blood sugar rises. 

• White rice: High GI (around 70 or above) 

• Brown rice: Medium GI (around 50) 

This means brown rice causes a slower, steadier rise in blood sugar, while white rice can cause sudden spikes. Over time, frequent spikes can make it harder for your body to regulate insulin and increase your risk for Type 2 Diabetes. 

Fiber Makes the Difference 

The fiber in brown rice is its biggest advantage. Fiber slows down digestion and helps you feel full for longer—so you’re less likely to overeat. It also helps regulate cholesterol and improves digestion. 

For reference: 

• 1 cup of brown rice has about 3.5 grams of fiber 

• 1 cup of white rice has less than 1 gram 

That extra fiber can make a big difference, especially for people trying to control their weight or maintain stable blood sugar levels. 

But Let’s Be Honest: White Rice Is Hard to Give Up 

We get it; brown rice has a nutty flavor and chewy texture that takes some getting used to. It also costs more and isn’t as widely available in karinderyas or fast-food chains. 

If switching to brown rice feels too drastic, here are some practical steps you can take: 

1. Try mixing: Start with half white, half brown rice. Gradually increase the brown rice portion as you adjust. 

2. Watch your portions: Keep rice to about ½ cup per meal and load up on vegetables and protein instead. 

3. Choose healthier carbs: Add sweet potatoes, quinoa, or black rice occasionally for variety. 

4. Don’t forget balance: What matters most is your overall meal. Pairing rice with fiber-rich sides (like gulay or mongo) and lean proteins helps control blood sugar spikes. 

The Bottom Line 

Brown rice is better for blood sugar control because of its fiber and lower glycemic index. But you don’t need to eliminate white rice completely. The key is moderation, variety, and balance. 

If you have diabetes or are at risk, making small changes in your rice habits—like switching half of your serving or adding more fiber to your meals—can already make a big difference. 

Talk to a Professional 

Not sure how your body responds to sugar? The best way to start is by getting tested. 

HealthFirst Clinic offers Diabetes Screening Tests and Doctor Consultations to help you understand your blood sugar levels and prevent complications early. 

✅ Schedule your test or consultation through (02) 8860 9740 or visit any of our branches to learn more about managing your blood sugar the smart way. 

Sources: 

• Harvard T.H. Chan School of Public Health. Glycemic Index and Glycemic Load. 

• Philippine Department of Health. Healthy Eating Guidelines for Filipinos. 

• American Diabetes Association. Diabetes and Carbohydrate Counting.