Is Wild Rice Better Than Brown Rice for Diabetics?

For individuals managing diabetes, choosing the right carbohydrate sources can significantly impact blood sugar control, energy levels, and long-term health outcomes. Among whole grains, both wild rice and brown rice have earned reputations as healthier alternatives to refined white rice. But when it comes to diabetes management, does one offer a clear advantage over the other?

Wild rice has a glycemic index (GI) of approximately 45, placing it firmly in the low-GI category, while brown rice typically has a GI ranging from 50 to 68. Wild rice can be a safe and beneficial option for individuals with diabetes due to its low glycemic index and high fiber content, and its slow digestion may help regulate blood sugar levels and improve insulin sensitivity. Both grains provide valuable whole-grain benefits when portioned wisely and paired with balanced meals, but wild rice holds a slight edge in several key areas that matter most for diabetes management.

This comprehensive guide examines the glycemic impact, nutritional profiles, metabolic advantages, and practical strategies for incorporating both wild rice and brown rice into a diabetes-friendly diet. We’ll explore the science behind resistant starch, the role of antioxidants, portion control strategies, and how to maximize the benefits of these nutrient-dense whole grains.

Understanding Glycemic Index and Blood Sugar Impact

What Is Glycemic Index and Why Does It Matter?

The glycemic index is a ranking system that measures how quickly carbohydrate-containing foods raise blood glucose levels after consumption. Foods are ranked on a scale from 0 to 100, with higher values indicating a faster release of glucose into the bloodstream. Low GI carbohydrates produce smaller fluctuations in blood glucose and insulin levels and are one of the secrets to long-term health, reducing the risk of type 2 diabetes and heart disease.

For people with diabetes, understanding GI is particularly important because it helps predict how different foods will affect blood sugar levels. Glycemic index is particularly important for people with diabetes, who are more likely to experience quick, high blood sugar spikes than those without the condition.

Wild Rice: A Low-Glycemic Powerhouse

Research shows that wild rice has a GI of 53.72, and studies conclude that wild rice is a low glycemic index food that can improve insulin resistance in rats induced by high fat diet. Unlike white rice, which causes a rapid spike in blood sugar, wild rice offers a gradual rise due to its fiber, protein, and resistant starch.

The low GI of wild rice translates to several practical benefits for diabetes management. Wild rice causes a slow, steady rise in blood glucose rather than a rapid spike, which helps prevent the dramatic fluctuations that can make diabetes difficult to control. This steady glucose release also supports sustained energy levels throughout the day, reducing the likelihood of energy crashes and subsequent cravings for high-sugar foods.

Brown Rice: A Medium-Glycemic Whole Grain

Brown rice is categorized as a medium glycemic index food, with a GI of 68 ± 4. While this is higher than wild rice, it still represents a significant improvement over white rice. Brown rice has a lower glycemic index which generates a lower postprandial glucose response, with a mean glycemic index of 55 compared to white rice’s 64.

The lower glycemic index in brown rice causes a slower and more gradual increase in blood glucose levels. Brown rice has more fiber, which slows down the digestion and absorption of carbohydrates, leading to a slower increase in blood sugar levels. For many people with diabetes, this moderate GI makes brown rice a practical and accessible whole-grain option.

Comparing Blood Sugar Responses

When comparing the two grains side by side, wild rice consistently demonstrates a more favorable blood sugar response. The GI of wild rice is 57, which is similar to that of oats and brown rice, though more recent studies place wild rice even lower. The difference may seem small, but for individuals managing diabetes, even modest improvements in glycemic control can accumulate into meaningful health benefits over time.

Both grains substantially outperform white rice, which has a high glycemic index in the range of 73 and can cause rapid blood sugar spikes. Consumption of white rice generates a stronger postprandial blood glucose response as measured by the glycemic index than the same amount of brown rice.

Fiber, Resistant Starch, and Metabolic Advantages

The Role of Dietary Fiber

Dietary fiber plays a crucial role in blood sugar management by slowing carbohydrate digestion and absorption. Both wild rice and brown rice are excellent sources of fiber, though wild rice typically contains slightly more. Wild rice contains approximately 3 grams of fiber per cup (cooked), which creates a physical barrier that slows down carbohydrate digestion and absorption, resulting in a more gradual blood sugar response.

Brown rice also delivers valuable fiber content. Brown rice is a high-fiber food, which is essential for maintaining healthy digestion and preventing constipation, and fiber can also help to reduce the risk of developing chronic diseases, such as heart disease and type 2 diabetes. The fiber in both grains not only moderates glucose absorption but also promotes satiety, helping with weight management—an important consideration for many people with type 2 diabetes.

Resistant Starch: A Hidden Metabolic Advantage

Resistant starch is a type of carbohydrate that resists digestion in the small intestine and reaches the colon relatively unchanged, where it acts as a dietary fiber. Starch is categorized as rapidly digestible, slowly digestible, or resistant starch (RS), and RS has shown promise in animal studies for antidiabetic effects by improving glucose metabolism.

Wild rice contains higher levels of resistant starch compared to brown rice. The resistant starch content of Chinese wild rice (11.73 g/100 g) is significantly higher than that of rice flour (7.71 g/100 g) and wheat flour (7.79 g/100 g). This elevated resistant starch content contributes to wild rice’s superior glycemic profile and metabolic benefits.

There has been growing interest in the role of resistant starch in glucose metabolism and insulin sensitivity, and numerous studies suggest that RS can lower postprandial glucose levels when it replaces the available carbohydrate in a meal. Research on rice varieties rich in resistant starch has shown promising results. Studies found that postprandial plasma glucose was significantly lower with resistant starch-rich rice than with white rice, and this rice can be ingested as rice grains and significantly reduced postprandial plasma glucose independent of insulin secretion in patients with type 2 diabetes.

Protein Content and Satiety

With about 6.5 grams of protein per cup (cooked), wild rice has nearly twice the protein content of white rice. This higher protein content contributes to increased satiety and helps stabilize blood sugar levels by slowing the overall digestion of the meal. Brown rice also contains protein, though typically in lower amounts than wild rice.

The combination of fiber, resistant starch, and protein in wild rice creates a synergistic effect that supports optimal blood sugar control. Wild rice’s higher protein and fiber content promotes satiety, potentially helping with weight management efforts that are often important in PCOS care, and by helping to stabilize blood sugar and insulin levels, wild rice may indirectly support better hormone balance.

Antioxidants and Anti-Inflammatory Compounds

Beyond macronutrients, wild rice stands out for its exceptional antioxidant content. The antioxidant activity of wild rice was found to be 30 times greater than that of control white rice. Nutritional analysis shows that wild rice is rich in minerals, vitamins, protein, starch, dietary fiber, and various antioxidant phytochemicals, and recent scientific studies have revealed antioxidant and lipid-lowering properties of wild rice, while others have documented cardiovascular benefits.

Wild rice contains anthocyanins, powerful antioxidants that give some varieties their dark color. These compounds have been linked to reduced inflammation and improved cardiovascular health—both critical considerations for people with diabetes, who face elevated risks of heart disease. Black rice is rich in anthocyanins, known for their anti-diabetic and antioxidant effects.

Brown rice also contains beneficial phytochemicals. Brown rice contains phytochemicals such as polyphenols, oryzanol, phytosterols, tocotrienols, tocopherols, and carotenoids as well as vitamins and minerals. Brown rice contains essential vitamins and minerals such as iron, potassium, zinc, and B vitamins and is especially rich in magnesium, providing 21 percent of the recommended daily intake in a single cup.

Evidence from Clinical Studies and Research

Wild Rice and Insulin Resistance

Animal studies have demonstrated wild rice’s potential to improve insulin resistance. Data demonstrate that wild rice has desirable properties for improving high-fat/cholesterol diet-induced insulin resistance in rats, and replacing white rice and processed wheat starch with wild rice appears to be an effective means of preventing insulin resistance in rats fed with a high-fat/cholesterol diet.

Wild rice can improve insulin resistance in rats induced by high fat diet, and replacing 50% of the refined rice and flour with wild rice can improve insulin resistance in rats. While human studies are more limited, these findings suggest promising metabolic benefits that warrant further investigation.

Brown Rice and Type 2 Diabetes Prevention

Large-scale epidemiological studies have consistently shown that brown rice consumption is associated with reduced type 2 diabetes risk. A study on 197,228 adults found that eating at least 2 servings of brown rice per week significantly reduced the risk of developing type 2 diabetes, and simply swapping 1/4 cup (50 grams) of white rice with brown rice can reduce the risk of this disease by 16%.

After multivariate adjustment for age and other lifestyle and dietary risk factors, higher intake of white rice was associated with a higher risk of type 2 diabetes, and these data support the recommendation that most carbohydrate intake should come from whole grains rather than refined grains to facilitate the prevention of type 2 diabetes.

Whole Grains and Diabetes Risk Reduction

Meta-analyses of prospective cohort studies have consistently demonstrated the protective effects of whole grain consumption against type 2 diabetes. The pooled relative risk for the highest versus the lowest whole grain intake category indicated a 21% decrease in type 2 diabetes risk, and each additional 50 grams whole grain consumption per day was associated with a 23% reduced risk of type 2 diabetes.

Higher consumption of total whole grains and several commonly eaten whole grain foods, including whole grain breakfast cereal, oatmeal, dark bread, brown rice, added bran, and wheat germ, was significantly associated with a lower risk of type 2 diabetes. For brown rice specifically, comparing consumption of two or more servings a week with less than one serving a month, the pooled hazard ratio was 0.88.

The summary from prospective cohort studies indicated that a 50 g/day intake of whole grain ingredients would protect against type 2 diabetes with a 25% reduction in the relative risks. These findings provide robust evidence supporting the inclusion of whole grains like wild rice and brown rice in diabetes prevention and management strategies.

Portion Control and Carbohydrate Awareness

Understanding Carbohydrate Content

Despite their favorable glycemic profiles, both wild rice and brown rice are carbohydrate-rich foods that require portion awareness. A typical half-cup serving of cooked wild rice or brown rice contains approximately 17-23 grams of carbohydrates. A standard serving of cooked wild rice is about 1/2 cup, which contains roughly 15 grams of carbohydrates, and monitoring this helps maintain balanced blood sugar levels.

While the quality of carbohydrates matters significantly—whole grains with fiber and resistant starch behave very differently than refined carbohydrates—total carbohydrate intake still influences blood sugar levels. Managing your total carb intake is an important part of controlling your blood sugar, and you should pay attention to the amount of brown rice you eat in a meal.

Glycemic Load: Considering Quantity and Quality

Glycemic load (GL) takes into account both the glycemic index (quality) and the amount of carbohydrates (quantity) in a serving. A glycemic load of 14 puts wild rice in the medium GL category (10-19), which means that while wild rice is a better choice than other rice varieties, portion control remains important for optimal blood sugar management.

This concept is important because even low-GI foods can cause significant blood sugar elevations if consumed in large quantities. The combination of choosing lower-GI options like wild rice and practicing appropriate portion control creates the optimal strategy for blood sugar management.

Recommended Serving Sizes

For most people with diabetes, a serving of about 1/2 to 1 cup of cooked rice per meal is appropriate, though individual needs vary based on factors like activity level, medication regimen, and overall carbohydrate targets. For example, if your goal is 30 grams of carbs per meal, you should limit your serving of brown rice to 1/2 cup (100 grams), which contains 26 carbs.

Using measuring cups or a food scale can help ensure accuracy, especially when first learning appropriate portions. When planning meals, using a food scale or measuring cups ensures accuracy, and keeping track of servings in a food diary can also be beneficial for those needing to monitor their intake closely.

Practical Strategies for Incorporating Rice into a Diabetes-Friendly Diet

Meal Composition and Food Pairing

How you combine rice with other foods significantly impacts its effect on blood sugar. When combined with other low-GI ingredients—like vegetables, lean protein, and healthy fats—it can help maintain stable glucose levels and reduce insulin demand. This strategy, known as food pairing or meal composition, leverages the synergistic effects of different macronutrients.

Pairing rice with protein and healthy fats can slow down glucose absorption, keeping blood sugar levels stable. Practical examples include:

Serving wild rice or brown rice with grilled chicken, fish, or tofu
Adding non-starchy vegetables like broccoli, spinach, bell peppers, or cauliflower
Including healthy fats from avocado, nuts, seeds, or olive oil
Incorporating legumes like beans or lentils for additional fiber and protein

Pairing wild rice with non-starchy vegetables like spinach, bell peppers, and broccoli adds volume and nutrients without increasing carbohydrate load, making meals more satisfying and nutritious.

Cooking Methods That Enhance Benefits

The way you prepare rice can influence its glycemic impact. One particularly effective technique is the “cook, cool, and reheat” method. Try the parboil and cool method: Cook rice, then refrigerate for at least 12 hours before reheating—this process increases resistant starch content, which further lowers glycemic impact.

When rice is cooled after cooking, some of the digestible starch converts to resistant starch through a process called retrogradation. This resistant starch is more difficult to digest, resulting in a lower glycemic response. Reheating the rice doesn’t reverse this process, so you can enjoy the benefits while still eating warm rice.

Other cooking tips include:

Rinsing rice before cooking to remove excess surface starch
Avoiding overcooking, which can increase digestibility and raise GI
Using broth instead of water for added flavor without extra carbohydrates
Cooking rice al dente (slightly firm) rather than very soft

Meal Ideas and Recipe Applications

Both wild rice and brown rice are versatile ingredients that can be incorporated into numerous diabetes-friendly meals:

Grain bowls: Build balanced bowls with a base of wild rice or brown rice, topped with roasted vegetables, lean protein, and a tahini or vinaigrette dressing
Salads: Use cooled rice in salads with leafy greens, herbs, nuts, and a light dressing
Soups and stews: Add cooked rice to vegetable-based soups for texture and substance
Stuffed vegetables: Use rice as a filling for bell peppers, tomatoes, or squash along with vegetables and herbs
Stir-fries: Combine rice with plenty of non-starchy vegetables and a protein source
Pilafs: Cook rice with aromatic vegetables, herbs, and spices for a flavorful side dish

Wild rice can be prepared in various healthy ways that do not compromise its beneficial properties—boiling and steaming are effective cooking methods that retain nutrients without adding unwanted fats or sugars, and incorporating wild rice into salads with a mix of non-starchy vegetables, herbs, and a light vinaigrette dressing is recommended.

Monitoring Individual Response

Individual responses to foods can vary significantly, even among people with the same type of diabetes. Factors like insulin sensitivity, medication regimen, activity level, stress, and sleep all influence how your body responds to carbohydrates. Each person’s response to food can vary, and a Continuous Glucose Monitor (CGM) can show how different types of rice affect your blood sugar levels immediately, helping you make personalised dietary choices.

Self-monitoring blood glucose before and after meals can help you understand your personal response to different portion sizes and meal combinations. This information empowers you to make informed decisions and fine-tune your approach to achieve optimal blood sugar control.

Comparing Nutritional Profiles: Wild Rice vs. Brown Rice

Macronutrient Comparison

When comparing the two grains on a per-cup (cooked) basis, several differences emerge:

Wild Rice (1 cup cooked):

Calories: ~165
Carbohydrates: ~35g
Protein: ~6.5g
Fiber: ~3g
Fat: ~0.6g

Brown Rice (1 cup cooked):

Calories: ~215
Carbohydrates: ~44g
Protein: ~5g
Fiber: ~3.5g
Fat: ~1.7g

Wild rice is lower in calories and carbohydrates while providing more protein per serving. Wild rice is less energy-dense than other rice varieties, providing fewer calories per cup, and its higher protein and fiber content also promotes satiety.

Micronutrient Profiles

Both grains offer valuable vitamins and minerals, though their profiles differ slightly. Wild rice contains essential nutrients like magnesium and B vitamins, which can support overall health and metabolic function in individuals with diabetes.

Brown rice is particularly rich in certain minerals. Brown rice does contain more magnesium, an important mineral for insulin function and glucose metabolism. Magnesium plays a crucial role in insulin action and glucose metabolism, and many people with diabetes have suboptimal magnesium status.

Both grains provide B vitamins, which support energy metabolism, and selenium, an important antioxidant mineral. The complementary nutrient profiles suggest that incorporating both types of rice into your diet can provide diverse nutritional benefits. Ideally, incorporating both types in your diet can provide complementary benefits.

Addressing Common Concerns and Misconceptions

Can People with Diabetes Eat Rice at All?

A common misconception is that people with diabetes must avoid rice entirely. While it’s true that refined white rice can cause problematic blood sugar spikes, whole grain options like wild rice and brown rice can be part of a healthy diabetes management plan when consumed in appropriate portions and combined with other nutritious foods.

People living with diabetes can eat wild rice—it is a nutritious whole grain that is low in fat and high in fiber, which can help regulate blood sugar levels, though portion control is still important, as wild rice does contain carbohydrates. The same principle applies to brown rice.

Is Wild Rice Actually Rice?

Despite its name, wild rice is not technically rice. Wild rice is not rice at all—although it is the seed of an aquatic grass like rice, it’s not directly related to it. Wild rice isn’t actually rice—it’s the seed of aquatic grasses native to North America.

This botanical distinction is more than academic—it contributes to wild rice’s unique nutritional profile and different effects on blood sugar compared to true rice varieties. However, from a culinary and nutritional perspective, wild rice functions similarly to whole grain rice and can be used interchangeably in most recipes.

What About Arsenic in Rice?

Rice can absorb arsenic from soil and water, and this is a legitimate concern for regular rice consumers. Brown rice typically contains more arsenic than white rice because arsenic accumulates in the outer bran layer that’s removed during white rice processing.

To minimize arsenic exposure:

Rinse rice thoroughly before cooking
Cook rice in excess water and drain after cooking (though this may reduce some nutrients)
Vary your grain choices to include quinoa, barley, farro, and other whole grains
Choose rice from regions with lower arsenic levels when possible
Consider wild rice, which typically contains less arsenic than cultivated rice varieties

The health benefits of whole grain rice consumption generally outweigh the risks when consumed as part of a varied diet, but taking steps to reduce arsenic exposure is prudent, especially for people who eat rice frequently.

Beyond Rice: Other Low-Glycemic Grain Alternatives

While wild rice and brown rice are excellent choices, dietary variety provides nutritional benefits and prevents meal fatigue. Wild rice is an excellent option, but variety is important for both nutritional diversity and meal enjoyment—consider other low-GI alternatives like quinoa, which has a GI of around 53 and is rich in complete protein.

Other diabetes-friendly grain alternatives include:

Quinoa: A complete protein with a GI around 53
Barley: Very high in soluble fiber, with a low GI
Bulgur: Quick-cooking whole wheat with a moderate GI
Farro: Ancient wheat grain with a nutty flavor and good fiber content
Steel-cut oats: Lower GI than rolled oats, excellent for breakfast
Buckwheat: Despite its name, not a wheat—gluten-free with a GI around 45-50

Rotating among these options ensures a diverse intake of nutrients and phytochemicals while keeping meals interesting and enjoyable.

The Bigger Picture: Whole Dietary Patterns

While choosing between wild rice and brown rice is important, it’s essential to remember that no single food determines health outcomes. Diabetes management depends on overall dietary patterns, physical activity, stress management, sleep quality, and medication adherence when prescribed.

The most effective dietary approach for diabetes emphasizes:

Whole, minimally processed foods: Vegetables, fruits, whole grains, legumes, nuts, seeds, and lean proteins
Adequate fiber intake: From a variety of plant-based sources
Healthy fats: From sources like olive oil, avocados, nuts, and fatty fish
Limited added sugars and refined carbohydrates: Minimizing foods that cause rapid blood sugar spikes
Appropriate portion sizes: Matching energy intake to needs and goals
Regular meal timing: Helping to stabilize blood sugar throughout the day

Within this framework, both wild rice and brown rice can play valuable roles as nutrient-dense carbohydrate sources that support stable blood sugar and provide essential nutrients.

Frequently Asked Questions

Is wild rice definitively better than brown rice for diabetics?

Wild rice has a lower glycemic index and more fiber and protein, which makes it a better choice for people managing blood sugar. However, both are solid whole-grain choices that significantly outperform white rice. Wild rice has a slight advantage in glycemic impact, resistant starch content, and antioxidant density, but brown rice remains an excellent, more affordable, and widely available option that provides substantial benefits when eaten in moderation.

How much wild rice or brown rice can I safely eat per meal?

Most people with diabetes can safely consume about 1/2 to 1 cup of cooked rice per meal, depending on individual carbohydrate targets, activity level, and medication regimen. This amount typically provides 15-30 grams of carbohydrates. The key is to pair rice with protein, healthy fats, and non-starchy vegetables to moderate the overall glycemic impact of the meal and monitor your individual blood sugar response.

Can eating wild rice or brown rice help prevent type 2 diabetes?

Yes, substantial evidence supports this. Eating whole grains is associated with a decreased risk of type 2 diabetes. Large prospective studies have shown that regular consumption of whole grains, including brown rice and wild rice, is associated with significantly reduced type 2 diabetes risk compared to diets high in refined grains. The protective effect appears to be dose-dependent, with greater benefits seen at higher intake levels, up to about two servings per day.

Should I choose wild rice or brown rice if I’m trying to lose weight?

Wild rice may have a slight advantage for weight management due to its lower calorie density and higher protein content, which can enhance satiety. However, both grains can support weight loss when consumed in appropriate portions as part of a calorie-controlled diet. The fiber in both varieties helps promote fullness and may reduce overall calorie intake. Choose whichever you prefer and will eat consistently, as adherence to your eating plan matters more than minor nutritional differences.

Is it better to eat rice cold or reheated for blood sugar control?

Cooling cooked rice and then reheating it can increase its resistant starch content, which lowers its glycemic impact. This “cook, cool, and reheat” method is a simple strategy to enhance the blood sugar benefits of both wild rice and brown rice. The rice should be refrigerated for at least 12 hours to maximize resistant starch formation. You can eat it cold (as in a salad) or reheat it—the resistant starch remains stable through reheating.

Can I mix wild rice and brown rice together?

Absolutely! Mixing wild rice and brown rice combines the benefits of both grains and creates an appealing texture and flavor profile. Many commercial rice blends combine these grains. This approach provides nutritional diversity and can make meals more interesting. Cook them according to package directions, noting that wild rice typically requires longer cooking time than brown rice, so you may need to stagger the cooking or use a blend specifically formulated to cook together.

Are instant or quick-cooking versions of brown rice or wild rice as healthy?

Instant or quick-cooking versions are typically pre-cooked and then dried, which can slightly alter their nutritional profile and glycemic impact. They generally retain most of their fiber and nutrients but may have a marginally higher GI due to the processing. They’re still far superior to white rice and can be convenient options when time is limited. Check labels to ensure no added ingredients like salt or flavorings that might not align with your health goals.

Conclusion: Making the Best Choice for Your Diabetes Management

When comparing wild rice and brown rice for diabetes management, wild rice emerges with a slight advantage due to its lower glycemic index, higher resistant starch content, superior protein levels, and exceptional antioxidant profile. Wild rice has a GI value of around 45, making it a suitable choice for individuals looking to manage their blood sugar levels, and it can be a safe and beneficial option for individuals with diabetes due to its low glycemic index and high fiber content, with its slow digestion helping to regulate blood sugar levels and improve insulin sensitivity.

However, brown rice remains an excellent whole-grain choice that provides substantial health benefits, is more widely available, and is typically more affordable than wild rice. A diet rich in fiber-filled whole grains—including brown rice—is linked with a number of health perks, including reduced risk of heart disease and type 2 diabetes, and weight management.

The most important factors for successful diabetes management are:

Choosing whole grains over refined grains: Both wild rice and brown rice are vastly superior to white rice
Practicing portion control: Even healthy carbohydrates affect blood sugar when consumed in large quantities
Balancing meals thoughtfully: Combining rice with protein, healthy fats, and non-starchy vegetables
Monitoring individual response: Using blood glucose monitoring to understand how different foods and portions affect your personal blood sugar
Maintaining dietary variety: Rotating among different whole grains to maximize nutritional diversity

The totality of the available evidence supports present dietary recommendations promoting wholegrain foods for the prevention and treatment of type 2 diabetes. Whether you choose wild rice, brown rice, or alternate between both, you’re making a health-conscious decision that supports stable blood sugar, provides essential nutrients, and contributes to long-term wellness.

For personalized guidance on incorporating these whole grains into your specific diabetes management plan, consult with a registered dietitian or certified diabetes educator who can help tailor recommendations to your individual needs, preferences, and health goals.

Additional Resources

For more information on diabetes nutrition and whole grain consumption, consider exploring these authoritative resources:

American Diabetes Association (diabetes.org) – Comprehensive diabetes nutrition guidelines and meal planning resources
Academy of Nutrition and Dietetics (eatright.org) – Evidence-based nutrition information and tools to find registered dietitians
Whole Grains Council (wholegrainscouncil.org) – Information on whole grain identification, nutrition, and recipes
Harvard T.H. Chan School of Public Health – The Nutrition Source provides science-based guidance on healthy eating patterns
Centers for Disease Control and Prevention (cdc.gov/diabetes) – Diabetes prevention and management resources

By making informed choices about carbohydrate sources, practicing mindful portion control, and building balanced meals, you can enjoy the nutritional benefits and culinary versatility of both wild rice and brown rice while effectively managing your blood sugar and supporting your overall health.

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