Quick Answer
Rice pudding can be a suitable option for diabetics in moderation and when prepared with low fat milk, whole grains, and limited added sugars. The carbohydrates in rice pudding can impact blood sugar levels, so portion control is important.
What is Rice Pudding?
Rice pudding is a dish made from rice, milk, and sweeteners like sugar or honey. It originated in Asia and the Middle East and is now popular worldwide. Traditional rice pudding contains white rice, whole milk, eggs, sugar, and spices like cinnamon, vanilla, and nutmeg. Some modern versions use low fat or nondairy milk and artificial sweeteners. The rice is first cooked in water until soft, then milk is added and it is simmered until thick and creamy. Additional flavors like raisins, mangoes, or coconut are sometimes mixed in.
Nutritional Profile of Rice Pudding
| Nutrient | Amount in 1 Cup |
|---|---|
| Calories | 223 |
| Fat | 6g |
| Saturated Fat | 3g |
| Carbohydrates | 36g |
| Fiber | 0g |
| Sugars | 23g |
| Protein | 7g |
As you can see, a 1 cup serving of traditional rice pudding is high in carbohydrates and sugar due to the rice and added sweeteners. It also provides some protein from the milk and eggs. Low fat versions may have less saturated fat.
Rice Pudding Glycemic Index
The glycemic index (GI) measures how quickly foods raise blood sugar levels. High GI foods cause spikes while low GI foods have a more gradual effect. Pure glucose is set at 100 as a reference point.
Rice pudding has a glycemic index of about 55-79, which is considered medium to high. This means it can rapidly increase blood sugar compared to foods like whole grains or legumes. However, this can vary based on ingredients. Using brown rice instead of white rice and less added sugar can lower the GI somewhat.
Carbohydrates in Rice Pudding
The main carbohydrate in rice pudding is, unsurprisingly, rice.
A 1 cup serving contains about:
- 36 grams total carbs
- 1 gram fiber
- 23 grams sugar
- 12 grams starch
The fiber content is negligible, so nearly all the carbohydrates are digested and absorbed. The starch in rice pudding is considered a complex carb while the sugars are simple carbs. The combination of simple and complex carbs is why rice pudding can spike blood sugar levels.
Using brown rice or cooking the rice longer provides more resistant starch that may blunt glucose response. Adding fruit also increases total carbs but provides more fiber and nutrients.
Is Rice Pudding Good For Diabetics?
Rice pudding can be part of a healthy diabetes diet, but portion sizes and ingredients are important. Here are some tips for diabetics wanting to eat rice pudding:
- Stick to 1⁄2 cup serving size or less to limit carbs
- Choose unsweetened varieties and add your own sweetener sparingly
- Try using unsweetened almond or soy milk
- Add cinnamon which can help stabilize blood sugar
- Use brown rice or wild rice instead of white rice
- Substitute some rice with buckwheat or quinoa
- Combine rice pudding with protein like nuts or Greek yogurt
Avoid pre-made rice puddings with added sugars or flavorings. Making your own allows you to control the ingredients. Pair it with lean protein, healthy fats, and fiber from fruits, veggies, or whole grains to help slow digestion.
How Rice Pudding Impacts Blood Sugar
Rice pudding affects blood sugar and insulin due to its carb content, glycemic index, and lack of fiber:
- The simple carbs are digested quickly and enter the bloodstream rapidly, causing a spike in blood glucose.
- The medium-high GI indicates the rice will break down fast and be absorbed as sugar.
- Without fiber to slow digestion, the carbs are processed quickly.
- The resulting blood sugar spike stimulates insulin release.
- Repeated insulin spikes from high GI foods can worsen insulin resistance over time.
Eating rice pudding by itself provides a concentrated dose of sugar. Having it after a meal helps mitigate this effect. The ideal is pairing it with fiber, protein, and fat to help regulate absorption. Testing blood sugar levels 1-2 hours after eating rice pudding allows you to see the impact.
Tips For Diabetics To Enjoy Rice Pudding
Here are some ways people with diabetes can incorporate rice pudding into their diet:
- Eat a small portion as a side to a balanced meal with protein and vegetables.
- Choose recipes with 6 grams of sugar or less per serving.
- Avoid adding extra sugar or honey as a topping.
- Opt for spices like cinnamon or vanilla over sugary toppings.
- Make it with milk alternatives like unsweetened almond or soy milk.
- Add berries or citrus fruits for extra flavor and fiber.
- Read nutrition labels and look for low sugar varieties.
- Stick to just 1-2 times per week and in moderation.
Testing your blood sugar levels before and after eating can help you determine appropriate portion sizes. Some diabetics find 1⁄4 or 1⁄2 cup is a comfortable amount when paired with protein and fiber. Be sure to account for rice pudding carbohydrates in your meal plan.
Sample Rice Pudding Meal Plan
Here is a sample low carb meal plan incorporating 1⁄2 cup rice pudding for a balanced approach:
Breakfast:
– 2 eggs scrambled with 1 cup spinach and 1 oz feta cheese
– 1 cup blueberries
– 1 tbsp almonds
Lunch:
– 3 oz grilled chicken breast
– 1 cup roasted cauliflower and broccoli
– 2 tbsp hummus
– 1 tbsp balsamic vinegar
Dinner:
– 3 oz salmon baked in foil
– 1 cup kale sauteed in 1 tsp olive oil with garlic
– 1/2 cup wild rice
– 1⁄2 cup rice pudding made with unsweetened almond milk and cinnamon
This provides a good mix of protein, healthy fats, fiber, and complex carbs to help regulate blood sugar response. The rice pudding rounds it out as a sweet treat.
Healthier Rice Pudding Recipe
This recipe makes 4 servings of healthier rice pudding tailored for a diabetes-friendly diet:
Ingredients
- 1 cup brown rice
- 3 cups unsweetened almond milk
- 1 tsp cinnamon
- 1 egg
- 1 tsp vanilla extract
- 1 tbsp honey
- Pinch of salt
- 1⁄4 cup raisins or chopped apples
Instructions
- Cook brown rice according to package directions.
- In a saucepan, heat almond milk and cinnamon until steaming but not boiling.
- Stir in cooked rice, egg, vanilla, honey, and salt until combined.
- Fold in raisins or apples.
- Simmer over low heat, stirring frequently until thickened, about 10 minutes.
- Divide into 4 servings and top with extra cinnamon if desired.
This provides about 26 grams carbs and 2 grams fiber per serving. The brown rice, eggs, almond milk, and fruit make it nutritious and satisfying.
Precautions for Diabetics with Rice Pudding
Here are some precautions those with diabetes should take with rice pudding:
- Avoid eating large portions that spike blood sugar.
- Be mindful of carb counts and how it fits into your daily meal plan.
- Pair it with protein, fat, and fiber to help regulate absorption.
- Do not add extra sugar or sugary toppings.
- Monitor your blood sugar before and after eating to identify any spikes.
- Account for the carbs if taking insulin to prevent low blood sugar.
- Skip rice pudding if blood sugar is not well controlled.
It’s best to enjoy rice pudding occasionally as a treat in moderation. Those with diabetes also need to be cautious about weight gain. Regularly consuming large, sugary portions can hinder blood sugar management.
Conclusion
Rice pudding can fit into a healthy diet for diabetics when consumed in moderation. Small portions of about 1⁄2 cup are recommended, ideally as part of a balanced meal. Controlling ingredients by opting for unsweetened milk, whole grains, and less added sugars also helps mitigate the impact on blood sugar. People with diabetes should be mindful of carbohydrates and how rice pudding affects their individual blood sugar levels. Monitoring portions and pairing it with protein, fats, and fiber can allow diabetics to enjoy this sweet treat. With some precautions and careful preparation, rice pudding can be suitable for many people with diabetes.
