Is Puffed Rice a Good Choice For Diabetics?


Are you living with diabetes? Do you feel limited in what you can eat daily? Unfortunately, this is an all too common issue for those with diabetes. 

Diabetes is a chronic condition in which blood sugar levels are too high. Managing this illness in everyday life can be tricky, as it disrupts the balance of blood sugar in the body. The most important thing, however, is to figure out the best dietary choices for a diabetic diet.

Most people with diabetes believe they have severe and long-term diseases. For most diabetics, one of the primary goals is to keep their blood glucose levels stable. Diet plays an essential role in this regard, so people with diabetes should be mindful of what they eat, particularly when snacking. There are healthy, unhealthy, and snacks in between, so it is crucial to choose the correct option. 

People are now wondering if high-carbohydrate snacks like puffed rice are viable for people with diabetes. Puffed rice is relatively nutritious, containing carbohydrates, calories, and nutrients, with very little fat. However, it is vital to ensure that it does not have many unhealthy additives. 

Read on to find out if it is a suitable snack for people with diabetes.

Puffed Rice and Diabetes: Can Diabetics Eat It?

People with diabetes require a special diet and must be mindful of the food’s glycemic index. One must avoid foods with a high glycemic index, as they can cause spikes in blood sugar levels. Instead, people with diabetes should opt for foods with a low glycemic index, as these will not cause a rapid increase in blood sugar.

According to one study, puffed rice, due to its high glycemic index, can cause a sudden increase in blood sugar levels. Thus, avoiding it is the best choice. Nevertheless, this does not imply that people with diabetes can never eat puffed rice. For a more diabetes-friendly meal, combine puffed rice with fruits, vegetables, or fibre-rich sprouts, while being mindful of the amount of puffed rice used. 

Puffed rice may contain fewer calories than regular rice. Still, regarding dietary choices, rice is safe and beneficial for people with diabetes. The calorie count is only one factor to consider. Eating fewer calories won’t harm a diabetic’s health. However, puffed rice won’t give them many other advantages.

A study found that adding more fibre and proteins to certain foods can help regulate carbohydrate intake and blood sugar levels, thus benefiting diabetic health. For example, incorporating vegetables and other foods rich in proteins and fibre into puffed rice can improve its nutritional value, making it a safer and better option for people with diabetes to consume.

Important Points to Remember When Considering Puffed Rice

People with diabetes must be aware of the following points regarding puffed rice.

  • Puffed rice is not recommended for those with diabetes, as it is high in carbohydrates and starch and could adversely affect blood sugar levels.
  • It is advisable to steer clear of puffed rice when paired with dishes containing sweeteners or sugar.
  • If you wish to consume puffed rice, try to monitor how much you include in your recipe. Doing so will help ensure that you’re not overeating and will not negatively affect your health.
  • For optimal health, keeping your serving size between 2 and 3 cups is recommended. It will not drastically raise your blood sugar levels; it will not be so low that you will soon become hungry again. But, ultimately, it will not be enough to satisfy your hunger.
  • When preparing puffed rice, it is crucial to remember that excessive sodium intake can be dangerous for individuals with diabetes. Therefore, make sure to use spices and other ingredients in moderation.
  • Though you may consider combining puffed rice with fruits and vegetables, it is recommended to eat it sparingly. Instead, you should select nutritious options such as cereals, oats, and other healthful choices.

The HealthifyMe Note

Puffed rice has a low nutrient content, little protein and fibre, and a high glycemic index. Therefore, people with diabetes should avoid it. To make a healthier dish, one can combine it with sprouts, fruits, or vegetables that provide additional fibre and protein, which helps reduce the glycemic index. Enjoying it occasionally like this is the best way to go.

The Advantages of Eating Puffed Rice

If you have diabetes, puffed rice may not be the most nutritious choice. However, there are still some benefits to eating puffed rice. These include:

Helps With Weight Loss

Puffed rice is an ideal food for weight loss since it is low in calories and light in weight. As a result, it prevents the accumulation of excess fat. To maximise the benefits of eating puffed rice snacks on body weight management, perform physical activities. Furthermore, research has shown that weight loss can improve blood sugar levels, reducing the risk of diabetes.

Blood Pressure Control

People are more likely to experience high or low blood pressure as they age. Puffed rice is an ideal food choice to help normalise and maintain blood pressure levels, regardless of the situation. It is crucial for those newly diagnosed with diabetes, as nearly half of all people with diabetes have high blood pressure. Maintaining healthy blood pressure is a vital part of effective diabetes treatment.

Improves Digestion

Puffed rice, the desi-snacking choice in India, has powerful digestive stimulant properties that aid in the breakdown of meal particles in the stomach and intestine. As a result, it stimulates the release of digestive juices to boost the absorption of essential nutrients through the intestines. It also helps to eliminate abdominal gas, making it a beneficial treatment for gastrointestinal issues such as abdominal distension, bloating, indigestion, diarrhoea, flatulence, peptic ulcer, and gaseous cramps.

Diabetic-Friendly Recipes to Try

Nutritious Bhel, Healthy Heart and Diabetic-Friendly Bhel

Serving size- 2

Preparation time – 10 mins

Cooking time – 10 mins


  • Puffed rice: ½ cup
  • Oil: ¼ tsp
  • Cumin seed: ¼ tsp
  • Turmeric powder: ⅛ tsp
  • Black salt: ¼ tsp
  • Chilli powder: ⅛ tsp
  • Pomegranate: ¼ cup
  • Orange segment: ¼ cup
  • Chopped tomatoes: ¼ cup
  • Boiled mixed sprouts: ¼ cup
  • Chopped apples: ¼ cup
  • Chopped coriander: ⅛ cup
  • Lemon juice: 2 tsp
  • Salt to taste


  • Heat the oil in a large nonstick pan and add the cumin seeds.
  • When the seeds start to crackle, add the asafoetida, turmeric powder, and puffed rice, mix well, and cook for 1 minute on medium heat.
  • Cook for 30 seconds after adding the black salt and chilli powder.
  • Allow it to cool completely.
  • In a large mixing basin, combine the masala puffed rice and the remaining ingredients.
  • Serve the nourishing bhel.

Mixed Sprout Bhel

Serving size- 2

Preparation time – 25 mins


  • Boiled mixed sprout: ⅔ cup
  • Puffed rice: ⅔ cup
  • Roasted masala chana: ⅛ cup
  • Roasted peanut: ⅛ cup
  • Chaat masala: ⅔ tsp
  • Garam masala: ⅓ tsp
  • Chilli powder: ⅔ tsp
  • Black salt: ⅓ tsp
  • Chopped onion: ⅛ cup
  • Chopped tomatoes: ⅛ cup
  • Chopped fresh coconut: 1 tbsp
  • Chopped cucumber: ⅛ cup
  • Chopped green chillies: ⅔ tsp
  • Chopped coriander: ⅛ cup
  • Lemon juice: 1 tsp
  • Salt to taste
  • Sev to garnish


  • To prepare mixed sprouts bhel, add all ingredients to a large mixing dish and thoroughly mix.
  • Serve the mixed sprouts bhel immediately garnished with sev.


Puffed rice is not healthy for diabetics, given its low nutritional content and high glycemic index. In addition, it can easily disrupt a person’s blood glucose and insulin levels. To help monitor and control these levels, people with diabetes can use HealthifyPro CGM (continuous glucose monitor). This tool provides real-time information about blood glucose levels and allows users to track changes throughout the day. 

HealthifyPro helps people regulate and control their blood glucose levels by using cutting-edge AI and coaching tools. In addition, one can also use the data from the CGM to make better decisions about eating and exercise habits. Ultimately, this allows users to have more control over their health goals.

The Supporting Reference 

1. Singhania, Pooja & Ray, Kasturi. (2012). Relative glycemic and insulinemic impact of rice and rice products. Nutrition & Food Science. 42. 231-240. 10.1108/00346651211248584.

2. Ni Y, Zheng A, Hu Y, Rong N, Zhang Q, Long W, Yang S, Nan S, Zhang L, Zhou K, Wu T, Fu Z. Compound dietary fibre and high-grade protein diet improves glycemic control and ameliorates diabetes and its comorbidities through remodelling the gut microbiota in mice. Front Nutr. 2022 Jul 22;9:959703. doi: 10.3389/fnut.2022.959703. PMID: 35958251; PMCID: PMC9363113.

3. Wilding JP. The importance of weight management in type 2 diabetes mellitus. Int J Clin Pract. 2014 Jun;68(6):682-91. doi: 10.1111/ijcp.12384. Epub 2014 Feb 18. PMID: 24548654; PMCID: PMC4238418.

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