Brown Rice vs Quinoa – Which Is Better for Diabetics? Nutrition Expert Explains

Brown rice or quinoa, which is healthier for people with diabetes? A certified nutritionist breaks it down in simple terms for you.

When it comes to managing diabetes, even small changes in your plate can make a big difference. Brown rice and quinoa are often seen as healthier alternatives to white rice, but which one is better for people with diabetes?

To get a clearer picture, we spoke to Neha Sharma, a Certified Nutritionist and Diabetes Educator based in Mumbai, who helps clients manage lifestyle conditions through food and simple habits.

Brown Rice vs Quinoa – Which Is Better for Diabetics?

“Both brown rice and quinoa are good whole grains, but quinoa generally has the upper hand for diabetics,” she says. “It has a lower glycemic index and offers more protein and fibre per serving, which helps in better blood sugar control.

The Glycemic Index (GI) is a measure of how quickly a food raises your blood sugar. Brown rice has a medium GI, which means it can still cause a moderate spike. Quinoa, on the other hand, has a lower GI, meaning it causes a slower rise in blood sugar, something that’s helpful for those trying to avoid sudden highs and crashes.

Quinoa is also rich in plant-based protein, which not only helps with muscle repair but also keeps you feeling full longer. Brown rice has some fibre too, but not as much protein.

But what about taste and cost?

“Quinoa has a slightly nutty flavour, and it may take a bit of getting used to. It’s also a bit more expensive than brown rice, but if diabetes management is your goal, adding quinoa to your meals 2–3 times a week can help,” Neha suggests.

That said, there’s no need to give up brown rice. Both can be part of a balanced diabetic-friendly diet when consumed in moderation and combined with veggies, protein, and healthy fats.

Quinoa is slightly better from a diabetes management perspective, but variety, portion control, and balance are what truly matter.

Image Courtesy: Freepik