Oatmeal and brown rice are both excellent alternatives to white rice and other refined carbohydrates. For those needing to manage blood sugar, these two foods are particularly important because they are high in fiber, which helps slow down the absorption of sugar into the bloodstream.
Oatmeal and brown rice are not entirely the same. Each has its own strengths. The impact on blood sugar also depends on how it's cooked, the amount consumed, and the accompaniments, according to the American website Eating Well .
Both oats and brown rice are good for blood sugar control in people with diabetes.
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If we only consider the ability to control blood sugar, oatmeal is usually slightly better. However, if we consider ease of maintenance and suitability for long-term daily meals, brown rice has the advantage.
Oats are particularly rich in soluble fiber beta-glucan, which slows down digestion. This allows glucose from food to enter the bloodstream more slowly, resulting in a gradual increase in blood sugar after meals.
Meanwhile, compared to white rice, brown rice undergoes less refining and retains the bran and germ around the grain. Therefore, brown rice has more fiber and generally causes blood sugar to rise more slowly than white rice.
Eating a lot of brown rice can still raise blood sugar levels.
One very important point is the portion size. This is something many people easily misunderstand. Brown rice is better than white rice, but eating too much can still raise blood sugar levels. A large cup of brown rice still contains a significant amount of starch. Meanwhile, oatmeal is usually eaten in smaller portions.
Therefore, in addition to choosing the right type, those managing their blood sugar also need to pay attention to how much they eat. In fact, eating a small amount of brown rice along with vegetables and protein is much better than eating a whole bowl of cooked brown rice.
The cooking method also makes a difference. Whole oats, either rolled or crushed, are generally better than instant oats with added sugar, milk powder, or sweeteners. Meanwhile, brown rice that is overcooked or cooked into a porridge may raise blood sugar levels faster than medium-cooked brown rice.
In daily meals, oatmeal is often more suitable for breakfast. Oatmeal can be eaten with plain yogurt, eggs, plain soy milk, or a few nuts to help you feel full longer. Brown rice should be eaten for lunch and dinner because it is closer to the rice-eating habits of many people. This is a very practical advantage.
If you had to choose one food that's better at controlling blood sugar than the other, it would be oatmeal. But this doesn't mean brown rice is inferior or shouldn't be consumed. Brown rice is still a better choice than white rice and is essential for a diabetic diet, according to Eating Well .