Is Puffed Rice a Good Alternative For Diabetics?- HealthifyMe



Are you dwelling with diabetes? Do you’re feeling restricted in what you’ll be able to eat day by day? Sadly, that is an all too widespread situation for these with diabetes. 

Diabetes is a power situation wherein blood sugar ranges are too excessive. Managing this sickness in on a regular basis life might be tough, because it disrupts the steadiness of blood sugar within the physique. An important factor, nevertheless, is to determine the perfect dietary selections for a diabetic weight loss plan.

Most individuals with diabetes imagine they’ve extreme and long-term illnesses. For many diabetics, one of many main targets is to maintain their blood glucose ranges steady. Weight loss program performs a vital position on this regard, so individuals with diabetes needs to be conscious of what they eat, significantly when snacking. There are wholesome, unhealthy, and snacks in between, so it’s essential to decide on the proper choice. 

Folks are actually questioning if high-carbohydrate snacks like puffed rice are viable for individuals with diabetes. Puffed rice is comparatively nutritious, containing carbohydrates, energy, and vitamins, with little or no fats. Nevertheless, it is important to make sure that it doesn’t have many unhealthy components. 

Learn on to search out out if it’s a appropriate snack for individuals with diabetes.

Puffed Rice and Diabetes: Can Diabetics Eat It?

Folks with diabetes require a particular weight loss plan and have to be conscious of the meals’s glycemic index. One should keep away from meals with a excessive glycemic index, as they’ll trigger spikes in blood sugar ranges. As an alternative, individuals with diabetes ought to go for meals with a low glycemic index, as these won’t trigger a fast enhance in blood sugar.

In keeping with one research, puffed rice, on account of its excessive glycemic index, could cause a sudden enhance in blood sugar ranges. Thus, avoiding it’s your best option. Nonetheless, this doesn’t indicate that individuals with diabetes can by no means eat puffed rice. For a extra diabetes-friendly meal, mix puffed rice with fruits, greens, or fibre-rich sprouts, whereas being conscious of the quantity of puffed rice used. 

Puffed rice might include fewer energy than common rice. Nonetheless, concerning dietary selections, rice is protected and useful for individuals with diabetes. The calorie depend is just one issue to think about. Consuming fewer energy received’t hurt a diabetic’s well being. Nevertheless, puffed rice received’t give them many different benefits.

A research discovered that including extra fibre and proteins to sure meals may help regulate carbohydrate consumption and blood sugar ranges, thus benefiting diabetic well being. For instance, incorporating greens and different meals wealthy in proteins and fibre into puffed rice can enhance its dietary worth, making it a safer and higher choice for individuals with diabetes to eat.

Essential Factors to Bear in mind When Contemplating Puffed Rice

Folks with diabetes should concentrate on the next factors concerning puffed rice.

  • Puffed rice is just not really helpful for these with diabetes, as it’s excessive in carbohydrates and starch and will adversely have an effect on blood sugar ranges.
  • It’s advisable to avoid puffed rice when paired with dishes containing sweeteners or sugar.
  • Should you want to eat puffed rice, attempt to monitor how a lot you embody in your recipe. Doing so will assist be certain that you’re not overeating and won’t negatively have an effect on your well being.
  • For optimum well being, holding your serving dimension between 2 and three cups is really helpful. It won’t drastically increase your blood sugar ranges; it won’t be so low that you’ll quickly develop into hungry once more. However, finally, it won’t be sufficient to fulfill your starvation.
  • When making ready puffed rice, it’s essential to keep in mind that extreme sodium consumption might be harmful for people with diabetes. Due to this fact, ensure that to make use of spices and different substances sparsely.
  • Although chances are you’ll contemplate combining puffed rice with fruit and veggies, it’s endorsed to eat it sparingly. As an alternative, it’s best to choose nutritious choices equivalent to cereals, oats, and different healthful selections.

The HealthifyMe Notice

Puffed rice has a low nutrient content material, little protein and fibre, and a excessive glycemic index. Due to this fact, individuals with diabetes ought to keep away from it. To make a more healthy dish, one can mix it with sprouts, fruits, or greens that present further fibre and protein, which helps scale back the glycemic index. Having fun with it sometimes like that is the easiest way to go.

The Benefits of Consuming Puffed Rice

When you’ve got diabetes, puffed rice might not be probably the most nutritious selection. Nevertheless, there are nonetheless some advantages to consuming puffed rice. These embody:

Helps With Weight Loss

Puffed rice is a perfect meals for weight reduction since it’s low in energy and lightweight in weight. In consequence, it prevents the buildup of extra fats. To maximise the advantages of consuming puffed rice snacks on physique weight administration, carry out bodily actions. Moreover, analysis has proven that weight reduction can enhance blood sugar ranges, lowering the danger of diabetes.

Blood Stress Management

Persons are extra prone to expertise excessive or low blood strain as they age. Puffed rice is a perfect meals selection to assist normalise and keep blood strain ranges, whatever the state of affairs. It’s essential for these newly recognized with diabetes, as practically half of all individuals with diabetes have hypertension. Sustaining wholesome blood strain is an important a part of efficient diabetes therapy.

Improves Digestion

Puffed rice, the desi-snacking selection in India, has highly effective digestive stimulant properties that support within the breakdown of meal particles within the abdomen and gut. In consequence, it stimulates the discharge of digestive juices to spice up the absorption of important vitamins by means of the intestines. It additionally helps to eradicate belly fuel, making it a useful therapy for gastrointestinal points equivalent to belly distension, bloating, indigestion, diarrhoea, flatulence, peptic ulcer, and gaseous cramps.

Diabetic-Pleasant Recipes to Attempt

Nutritious Bhel, Wholesome Coronary heart and Diabetic-Pleasant Bhel

Serving size- 2

Preparation time – 10 minutes

Cooking time – 10 minutes


  • Puffed rice: ½ cup
  • Oil: ¼ tsp
  • Cumin seed: ¼ tsp
  • Turmeric powder: ⅛ tsp
  • Black salt: ¼ tsp
  • Chilli powder: ⅛ tsp
  • Pomegranate: ¼ cup
  • Orange section: ¼ cup
  • Chopped tomatoes: ¼ cup
  • Boiled blended sprouts: ¼ cup
  • Chopped apples: ¼ cup
  • Chopped coriander: ⅛ cup
  • Lemon juice: 2 tsp
  • Salt to style


  • Warmth the oil in a big nonstick pan and add the cumin seeds.
  • When the seeds begin to crackle, add the asafoetida, turmeric powder, and puffed rice, combine properly, and prepare dinner for 1 minute on medium warmth.
  • Cook dinner for 30 seconds after including the black salt and chilli powder.
  • Enable it to chill fully.
  • In a big mixing basin, mix the masala puffed rice and the remaining substances.
  • Serve the nourishing bhel.

Combined Sprout Bhel

Serving size- 2

Preparation time – 25 minutes


  • Boiled blended sprout: ⅔ cup
  • Puffed rice: ⅔ cup
  • Roasted masala chana: ⅛ cup
  • Roasted peanut: ⅛ cup
  • Chaat masala: ⅔ tsp
  • Garam masala: ⅓ tsp
  • Chilli powder: ⅔ tsp
  • Black salt: ⅓ tsp
  • Chopped onion: ⅛ cup
  • Chopped tomatoes: ⅛ cup
  • Chopped recent coconut: 1 tbsp
  • Chopped cucumber: ⅛ cup
  • Chopped inexperienced chillies: ⅔ tsp
  • Chopped coriander: ⅛ cup
  • Lemon juice: 1 tsp
  • Salt to style
  • Sev to garnish


  • To arrange blended sprouts bhel, add all substances to a big mixing dish and completely combine.
  • Serve the blended sprouts bhel instantly garnished with sev.


Puffed rice is just not wholesome for diabetics, given its low dietary content material and excessive glycemic index. As well as, it may simply disrupt an individual’s blood glucose and insulin ranges. To assist monitor and management these ranges, individuals with diabetes can use HealthifyPro CGM (steady glucose monitor). This instrument supplies real-time details about blood glucose ranges and permits customers to trace adjustments all through the day. 

HealthifyPro helps individuals regulate and management their blood glucose ranges by utilizing cutting-edge AI and training instruments. As well as, one may use the info from the CGM to make higher selections about consuming and train habits. In the end, this enables customers to have extra management over their well being targets.

The Supporting Reference 

1. Singhania, Pooja & Ray, Kasturi. (2012). Relative glycemic and insulinemic impression of rice and rice merchandise. Diet & Meals Science. 42. 231-240. 10.1108/00346651211248584.


2. Ni Y, Zheng A, Hu Y, Rong N, Zhang Q, Lengthy W, Yang S, Nan S, Zhang L, Zhou Okay, Wu T, Fu Z. Compound dietary fibre and high-grade protein weight loss plan improves glycemic management and ameliorates diabetes and its comorbidities by means of remodelling the intestine microbiota in mice. Entrance Nutr. 2022 Jul 22;9:959703. doi: 10.3389/fnut.2022.959703. PMID: 35958251; PMCID: PMC9363113.

3. Wilding JP. The significance of weight administration in kind 2 diabetes mellitus. Int J Clin Pract. 2014 Jun;68(6):682-91. doi: 10.1111/ijcp.12384. Epub 2014 Feb 18. PMID: 24548654; PMCID: PMC4238418.

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