The ‘Rice vs Roti’ Debate: Which is Worse for Diabetes?
- Ryan Fernando
- Apr 4
- 5 min read
Updated: 3 days ago
Managing diabetes isn't just about taking medication’s about understanding how your everyday food choices affect your blood sugar. And if you live in India or follow a similar diet, chances are rice and roti are regulars on your plate. These two staples are a big part of our cultural identity, but when it comes to managing blood sugar, not all carbs are created equal.
As a nutritionist working closely with people managing diabetes, I am often asked: "Should I stop eating rice? Is roti better for me?" The answer isn't always black or white. In this article, I want to break down the facts and help you understand the science behind these foods. We'll look at how rice and roti affect blood sugar, what nutrition research says, and how you can make practical, sustainable choices without giving up your favorite meals.
Understanding the Glycemic Index (GI) and Glycemic Load (GL)
One of the most important factors in determining how a food affects blood sugar levels is the glycemic index (GI). The GI measures how quickly a carbohydrate-containing food raises blood sugar levels on a scale from 0 to 100. Foods with a high GI cause a rapid spike in blood sugar, while low-GI foods result in a gradual increase.
White Rice: GI ranges from 70-90 (high GI)
Brown Rice: GI ranges from 50-65 (moderate GI)
Whole Wheat Roti: GI ranges from 50-60 (moderate GI)
The glycemic load (GL) is another important metric, as it accounts for portion size. Even though white rice has a high GI, if consumed in smaller quantities with fiber and protein-rich foods, the overall glycemic impact may be lower.
Nutritional Comparison of Rice and Roti
1. Carbohydrate and Fiber Content
White Rice (100g cooked): 28g carbs, 0.4g fiber
Brown Rice (100g cooked): 23g carbs, 1.8g fiber
Whole Wheat Roti (1 medium, ~40g): 18g carbs, 3g fiber
Roti, being a whole-grain product, has significantly more fiber than white rice. Fiber slows digestion, preventing rapid blood sugar spikes. Brown rice is better than white rice but still contains less fiber than roti.
2. Protein Content
White Rice: 2.7g protein per 100g
Brown Rice: 2.6g protein per 100g
Whole Wheat Roti: 3.8g protein per roti
The higher protein content in roti further helps in slowing down the blood sugar response, making it a preferable option for diabetics.
3. Micronutrient Profile
Rice: Good source of magnesium, selenium, and B vitamins (especially brown rice)
Roti: Rich in iron, magnesium, phosphorus, and zinc
Both foods provide essential vitamins and minerals, but whole wheat roti generally offers more micronutrients, particularly iron and zinc. A comprehensive blood test panel, including fasting glucose, HbA1c, insulin, lipid profile, and inflammation markers, can help identify how your body is handling carbohydrates. This data gives us the foundation to tailor the right dietary strategy for you.
Research-Based Evidence on Diabetes and These Foods
Several studies have examined how rice and wheat-based foods affect blood sugar levels:
A study published in the British Medical Journal (BMJ, 2012) found that frequent consumption of white rice was associated with an increased risk of type 2 diabetes, particularly in Asian populations.
A research paper in the National Library of Medicine concluded that replacing refined grains like white rice with whole grains like wheat reduced post-meal blood sugar spikes and increased β-cell function independent of gut hormone responses in adults with prediabetes.
These studies suggest that whole wheat roti is a better option than white rice for diabetes management. However, brown rice, due to its fiber content, can still be a good alternative to white rice.
Resistant Starch in Cooked and Cooled Rice
Emerging evidence highlights that cooling cooked rice and then reheating it may increase the resistant starch content, a type of carbohydrate that resists digestion and helps improve insulin sensitivity.
A study showed that resistant starch can blunt the glycemic response by slowing glucose absorption. However, not all cooled rice is beneficial. Ideally, rice should be:
Cooked and cooled for 12–24 hours (stored hygienically in the refrigerator)
Reheated properly before consumption to ensure food safety
Used within 24–30 hours of cooling
Avoid using rice that has been stored for more than 2 days, as this can increase the risk of bacterial contamination (like Bacillus cereus). Among rice varieties, brown rice or parboiled rice tends to retain more resistant starch after cooling compared to polished white rice, making it a better choice.
Practical Considerations: Taste, Culture, and Sustainability
1. Portion Control Matters
Even though whole wheat roti is a better choice, excessive consumption of any carbohydrate-rich food can lead to blood sugar spikes. Portion control is key.
2. Pairing with Proteins and Fiber
Both rice and roti can be part of a diabetic-friendly diet when paired with proteins (dal, paneer, chicken, fish) and fiber-rich vegetables. Adding healthy fats like ghee or olive oil can further slow down glucose absorption.
3. Lifestyle and Cultural Preferences
In South India, rice is the staple, while North Indians consume more roti. A sudden switch from rice to roti may not be sustainable. Instead, diabetics can opt for brown rice, millet, or a mix of whole grains to improve glycemic control while keeping cultural preferences in mind.
Verdict: Which Is Worse for Diabetes?
White rice is the least favorable option due to its high GI and low fiber content.
Brown rice is better than white rice, but still needs portion control.
Whole wheat roti is a better option due to its fiber, protein, and nutrient profile.
Best Approach: Balanced Diet Over One-Size-Fits-All
Instead of eliminating rice or roti completely, individuals with diabetes should focus on balanced meals, portion control, and whole grains. A combination of whole wheat roti, brown rice, millet, and fiber-rich vegetables can help in better blood sugar management without compromising on cultural food habits.
The key to diabetes management is not just about rice vs roti but about overall diet quality, lifestyle, and mindful eating habits. Making informed choices based on scientific evidence and personal preferences ensures long-term adherence to a healthy diet and better blood sugar control.
Looking for a personalized diabetes diet plan that works for your culture and lifestyle?
Book a one-on-one consultation to get a customized diabetes diet plan tailored to your food preferences and health goals. Click here to take charge of your health.
FAQ's
1. Is Roti Better Than Rice for Diabetes?
Answer: Whole wheat roti has a lower glycemic index (GI) and more fiber than white rice, making it a better choice for diabetes. However, brown rice or cooled/reheated rice (higher in resistant starch) can also be part of a balanced diabetic diet when eaten in controlled portions.
2. Can Diabetics Eat White Rice Safely?
Answer: White rice has a high GI, which can spike blood sugar. Diabetics should limit it and opt for brown rice, parboiled rice, or cooled/reheated rice (which increases resistant starch). Pairing rice with protein (dal, curd) and fiber (vegetables) helps slow glucose absorption.
3. How Many Rotis Can a Diabetic Eat in a Day?
Answer: Portion control is key. Typically, 1-2 medium-sized whole wheat rotis per meal (with vegetables, dal, or lean protein) is safe for diabetics. Always monitor blood sugar levels and adjust based on individual tolerance.
4. Which Rice is Best for Diabetics in India?
Answer: Brown rice, red rice, or parboiled rice are better than white rice due to their lower GI and higher fiber. Millets like foxtail millet (kangni) or barnyard millet (jhangora) are also excellent low-GI alternatives.
5. Does Cooling Rice Reduce Its Sugar Impact?
Answer: Yes! Cooling cooked rice for 12-24 hours increases resistant starch, which slows digestion and reduces blood sugar spikes. Reheat before eating for safety. Brown rice retains more resistant starch than white rice after cooling.
