Can Diabetics Eat Potatoes and Rice? A Nutritional Guide

December 1, 2025 •

4 min read

About 38 million Americans have diabetes, and the foods they choose can have a huge impact on their blood sugar. A common question is whether potatoes and rice can be part of a healthy diabetic diet. This guide explores how these foods can be eaten mindfully.

Quick Summary

People with diabetes can eat potatoes and rice by choosing the right options and preparing them carefully. The main points include picking high-fiber varieties, watching portion sizes, and combining starches with proteins and healthy fats. Also, consider the glycemic index and how cooking methods affect it.

Key Points

Control Your Portions: Be mindful of portion sizes when consuming potatoes and rice to manage carbohydrate intake.
Choose High-Fiber Options: Opt for whole grains such as brown rice, and eat potatoes with the skin to increase fiber.
Use Resistant Starch: Cooked and cooled potatoes and rice form resistant starch, which has a lower glycemic impact than hot versions.
Balance Your Plate: Always combine starches with lean protein and healthy fats to slow down digestion and prevent blood sugar spikes.
Use Healthy Cooking Methods: Baking, boiling, and steaming are better than frying, as the latter adds unhealthy fats and calories.
Focus on Variety: A balanced diet that includes a variety of nutrient-rich foods is more helpful than relying on one food source.

The Role of Carbohydrates in a Diabetic Diet

Carbohydrates are the body's main energy source. Their consumption directly affects blood glucose levels. For those with diabetes, it's important to balance carbohydrate intake to prevent harmful blood sugar spikes. Starchy foods like potatoes and rice have a lot of carbohydrates, but that does not mean they must be cut out completely. The key is to understand how to choose and prepare them to reduce their glycemic impact.

Glycemic Index (GI) and Glycemic Load (GL)

The Glycemic Index (GI) ranks foods with carbohydrates based on how fast they raise blood sugar. Foods with a high GI (over 70) cause quick and significant spikes, while low-GI foods (under 55) lead to a more gradual rise. However, the GI alone doesn't tell the whole story. The Glycemic Load (GL) is a more complete measure because it considers both the GI and portion size. This provides a better real-world measure of a food's effect. A diet that focuses on lower GI and GL foods is beneficial for diabetics.

Understanding the Difference Between Simple and Complex Carbs

Carbohydrates are divided into simple and complex carbs. Potatoes and rice are complex carbs, which the body takes longer to digest than simple carbs like sugar. For example, brown rice has fiber, which further slows digestion and absorption, helping to regulate blood sugar levels. Highly processed carbs, like those in white flour products, lack this fiber and cause faster blood sugar spikes.

Can Diabetics Eat Potatoes?

Yes, potatoes can be part of a balanced diet for diabetics. The way a potato is cooked and served can dramatically change its effect on blood sugar. For example, a baked potato has a higher GI than a boiled and cooled potato. This is because resistant starch forms when potatoes are cooked and then cooled. This starch acts like fiber and resists digestion, resulting in a lower GI.

To make potatoes more diabetic-friendly, use these strategies:

Portion Control: The American Diabetes Association recommends that starchy foods like potatoes make up about a quarter of your plate.
Keep the Skin On: The skin has a lot of fiber, which helps slow down the rise in blood sugar.
Cool After Cooking: Making cold potato salad from boiled potatoes increases resistant starch, lowering the GI.
Pair with Protein and Fat: Eating potatoes with lean protein (like grilled chicken) and healthy fats (like avocado or olive oil) can further moderate the blood sugar response.
Avoid High-Fat Toppings: Creamy sauces, bacon bits, and too much butter can lead to extra calories and weight gain, making insulin resistance worse.

Can Diabetics Eat Rice?

Yes, rice can also be included in a diabetic diet, with similar considerations to potatoes. The type of rice is key. Less-processed varieties like brown rice or wild rice offer higher fiber and nutrient content compared to white rice.

Tips for including rice healthfully:

Choose Whole Grains: Brown rice, wild rice, and basmati rice have lower GI values than short-grain white rice.
Control Portions: One serving of cooked brown rice is about one-third of a cup, with about 15 grams of carbohydrates.
Make Resistant Starch: Cooking and cooling rice before reheating can increase its resistant starch content, which helps manage blood sugar.
Create Balanced Meals: Pairing rice with beans, vegetables, and lean protein creates a balanced meal that makes you feel full and slows glucose absorption.

How Preparation Methods Affect Your Blood Sugar

The way you prepare potatoes and rice significantly affects their GI and GL. More processing or cooking at high heat and for longer periods tends to increase the GI. Frying adds unhealthy fats and calories, which can negatively affect heart health and overall weight management.

Comparison of Diabetes-Friendly Potato and Rice Preparation


Preparation Method	Effects on GI/GL	Best for Diabetics?	Nutritional Notes
Boiled Potatoes	Moderate GI; GI lowers when cooled due to resistant starch.	Yes, especially cooled.	Good source of potassium and Vitamin C.
Baked Potatoes	High GI when hot; GI lowers when cooled.	Can be enjoyed in moderation; add skins for fiber.	Satiating, contains resistant starch.
Mashed Potatoes	Often higher GI, especially when prepared with butter/cream.	Less ideal due to higher GI and added fats.	Best to use skim milk and limit additives.
French Fries	Very high GI and high in unhealthy fats.	Avoid or limit significantly.	High in calories and saturated fats, poor for heart health.
Brown Rice	Lower GI than white rice due to fiber content.	Excellent choice for diabetics.	Whole grain, rich in nutrients, fiber, and resistant starch.
White Rice	Moderate to high GI, depending on the variety.	Can be consumed in moderation, focus on portion size.	Lower fiber content, consider cooling for resistant starch.

Conclusion: Mindful Eating is Key

For people with diabetes, including potatoes and rice in a diet requires careful planning that focuses on portion control, preparation methods, and choosing the right foods. These starches should be seen as parts of a balanced meal rather than forbidden foods. Choosing whole grains, benefiting from resistant starch through cooling, and combining them with lean proteins and healthy fats can allow people to enjoy these foods without harming blood sugar management. It is always recommended that people consult with a healthcare provider or a registered dietitian to create a personalized meal plan. For more information on diabetes management and nutrition, visit the American Diabetes Association website.

Frequently Asked Questions

Both brown rice and potatoes can be included in a diabetic-friendly diet. Brown rice generally has a lower glycemic index because of its higher fiber content. However, the preparation method and portion size are more important than choosing one over the other. Cooled boiled potatoes can have a lower GI than hot rice.

Yes, a baked potato can cause a blood sugar spike, especially if eaten alone. However, its impact can be lessened by controlling the portion size and eating it as part of a balanced meal with protein, fiber, and healthy fats. Cooling the potato after baking also helps reduce the effect.

Yes, the cooking method significantly affects a potato's glycemic index. Frying potatoes can make them high in unhealthy fats. Boiling and cooling potatoes increases resistant starch, which lowers their GI.

White rice does not have to be completely off-limits. While it has a higher glycemic index than brown rice, it can be consumed in moderation with careful portion control. Pairing it with fiber-rich vegetables and protein sources will help manage blood sugar levels.

Fiber slows the digestion and absorption of carbohydrates, leading to a more gradual rise in blood sugar levels after a meal. This is why high-fiber options like brown rice and potatoes with the skin on are preferable for managing blood sugar.

Use the 'Diabetes Plate Method,' where a quarter of your plate is reserved for carbohydrates. For instance, pair a small portion of brown rice with a quarter-plate of lean protein and half a plate of non-starchy vegetables. Cooking and cooling the rice to create resistant starch is also beneficial.

While small amounts of these toppings don't directly affect blood sugar, they are high in saturated fats and calories. Over time, this can negatively impact heart health and weight, which are important considerations for diabetics. Choose healthier alternatives like plain Greek yogurt, salsa, or herbs.