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

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.

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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.

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