Brown rice contains more fiber and protein than white rice, which slows digestion and leads to a more gradual rise in blood sugar.
White rice has a higher glycemic index and is more likely to cause sharper blood sugar spikes and increased diabetes risk.
Portion control and pairing brown rice with protein, fiber, or healthy fats can help manage blood sugar levels more effectively.
Brown rice is a popular whole-grain option for its rich, nutty flavor, versatility in recipes, and myriad health benefits. Compared to white rice, it has a much lower impact on blood sugar levels. Here's what you can expect to happen to your blood sugars when you eat brown rice.
Brown Rice’s Effect on Blood Sugar
Brown rice is a notable source of dietary fiber (approximately 3.2 grams per 1 cup cooked) and protein (5.5 grams per 1 cup cooked). Both of these macronutrients slow digestion because they take longer to break down, helping you to feel full for longer after eating.
However, slowed digestion also leads to a delayed blood sugar response, meaning blood glucose levels rise (and fall) more gradually—and sometimes reach a lower peak—than with foods low in fiber and protein.
What this means is that whenever you eat brown rice, the resulting blood sugar response will be more muted—especially when compared to refined grains.
Brown Rice vs. White Rice
White rice contains only 0.6 grams of fiber and 4.4 grams of protein per 1 cup cooked. When white rice is produced, the bran and germ layers are removed, which contributes to its low fiber content. This nutritional gap means that white rice has a more pronounced and potentially elevated blood sugar response (spike and subsequent dip) than brown rice.
A 2021 review found that white rice has a glycemic index—a scale measuring how quickly a given food raises blood sugar—of 73, while brown rice measures 63. Additionally, a 2022 study found that white rice intake was more strongly associated with type 2 diabetes, whereas brown rice consumption was associated with a lower risk.
How to Eat Brown Rice for Steady Energy Levels
To reduce the blood sugar response of any kind of rice, however, pair it with other fiber, protein, and fat-containing foods. These three macronutrients slow the glycemic response. High-fiber foods include fruits, vegetables, other whole grains, nuts, seeds, and legumes. Protein-rich foods include lean meats, fish, eggs, poultry, nuts, seeds, and legumes. Lastly, healthy fats can be found in avocado, avocado oil, olives, olive oil, nuts, and seeds.
A few meal ideas featuring brown rice include:
Brown rice stir-fry with tofu, chicken, or shrimp
Brown rice bowl topped with roasted veggies, lean protein, avocado, and an olive oil-based vinaigrette
Ground turkey and brown rice-stuffed peppers
Burrito bowls with brown rice, black beans, guacamole, salsa, and grilled chicken
Brown rice pudding made with nuts, fruit, and honey
Vegetable and tofu curry served over brown rice
How to Eat Brown Rice with Type 2 Diabetes
While it’s best to follow your healthcare provider’s advice, brown rice can be a great grain choice for those with type 2 diabetes—especially compared to white rice.
That said, although brown rice has a lower glycemic response than white rice, it is still a source of carbohydrates that can raise blood sugar levels. One cup of cooked brown rice contains just over 50 grams of carbohydrates. Aim to keep serving sizes to ⅓ to ½ cup and pair brown rice with a source of protein, fiber, and/or healthy fat for optimal blood sugar management.
Lastly, regularly checking your blood sugar levels can serve useful information to see how brown rice impacts your numbers. This can help you dial in the right portion size and food pairings for you.
Rewards cards are frequently rolling out high-value welcome offers. If you’re a travel enthusiast like us at TPG, it’s likely you’re keeping your eyes peeled for standout bonuses.
This month, we’ve compiled five of our favorite cards with stellar offers right now. These range from top-tier business cards to cobranded options for your next trip — and you won’t want to miss out on the value.
Plus, there are even more limited-time offers available, so don’t stop your search here if none of these currently suit your needs.
Our favorite credit card welcome offers in April 2026
Card
Welcome offer
Welcome offer value*
Annual fee
Earn 200,000 bonus points after spending $20,000 on purchases in the first three months of card membership.
$4,000
Earn 100,000 bonus points and a 25,000-point Global Companion Award after spending $6,500 on purchases in the first 90 days from account opening. Plus, receive a 50% flight discount code for a qualifying future flight after opening your new account.
$1,750 (including the value of the Global Companion Award)
$395
Earn 75,000 bonus miles after spending $4,000 on purchases in the first three months from account opening. Plus, upon approval, receive a $250 Capital One Travel credit to use during the first year.
$1,638
$95
Receive a $300 electronic Disney gift card immediately upon approval, plus earn a $300 statement credit after spending $1,000 on purchases in the first three months from account opening.
$600
$149
Earn 200,000 bonus points after spending $6,000 on purchases in the first six months of card membership. This offer ends May 13.
$1,500
*Welcome offer value is determined using TPG’s April 2026 valuations and is not provided or reviewed by the issuer.
The Business Platinum Card from American Express
Luxury-minded travelers who qualify for a business card will love the many perks that come with an Amex Business Platinum Card membership.
THE POINTS GUY
Welcome offer: Earn 200,000 bonus points after spending $20,000 on purchases in the first three months of card membership.
Why we love it: Carly Helfand, TPG’s director of points, miles and credit card content, loves the statement credits on her Amex Business Platinum, especially since they led to her enjoying up to $600 in hotel credits** last year. She said she’s already used the benefit twice — once last December for a stay at Wynn Las Vegas and once in February for a stay at the Andaz Prague.
Carly also loves the card’s Hilton statement credit of up to $50 per quarter on eligible purchases made directly with a property in the Hilton portfolio***. She said she finds these credits super easy to maximize and recently used one to cover poolside dining charges at the Boeira Garden Hotel Porto Gaia, Curio Collection by Hilton in Portugal.
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**The hotel credits are received as two statement credits of up to $300 biannually on prepaid American Express Fine Hotels + Resorts or The Hotel Collection bookings with Amex Travel when you pay with your Amex Business Platinum. The Hotel Collection stays require a two-night minimum.
***Enrollment is required. Separate Hilton for Business program membership is required.
The Atmos Rewards Summit is an excellent card for Alaska and Hawaiian loyalists, but there’s plenty for other types of travelers to love as well.
THE POINTS GUY
Welcome offer: Earn 100,000 bonus points and a 25,000-point Global Companion Award after spending $6,500 on purchases in the first 90 days from account opening. Plus, receive a 50% flight discount code for a qualifying future flight after opening your new account.
Why we love it: Even though senior credit cards editor Giselle Gomez doesn’t live in an Alaska Airlines hub, she decided to open the Summit because she frequently flies with Oneworld alliance partners. She said she loves that she can rack up Atmos Rewards points to redeem them for flights with partner airlines.
Plus, the card earns 3 points per dollar spent on foreign purchases, which makes it an easy go-to option when she’s abroad.
The Venture Rewards stands out as a fantastic option for travelers looking to collect valuable rewards with simplicity.
THE POINTS GUY
Welcome offer: Earn 75,000 bonus miles after spending $4,000 on purchases in the first three months from account opening. Plus, upon approval, receive a $250 Capital One Travel credit to use during the first year.
Disney fans, listen up: The all-new Disney Inspire Visa can unlock massive savings for your next trip to the castle.
THE POINTS GUY
Welcome offer: Receive a $300 electronic Disney gift card immediately upon approval, plus earn a $300 statement credit after spending $1,000 on purchases in the first three months from account opening.
Why we love it: Senior points and miles editor Gabrielle Bernardini visits Disney World a few times a year, so she enjoys receiving a $100 statement credit each anniversary year (after spending $200 on U.S. park tickets) with the Disney Inspire.
This perk helps Gabrielle offset one of the biggest Disney vacation expenses: park tickets.
In the world of cobranded hotel cards, the Marriott Bonvoy Brilliant provides solid top-tier perks for those loyal to the brand.
THE POINTS GUY
Welcome offer: Earn 200,000 bonus points after spending $6,000 on purchases in the first six months of card membership. This offer ends May 13.
Why we love it: Senior editor Christine Gallipeau initially added the Marriott Bonvoy Brilliant to her wallet to receive the card’s automatic Platinum Elite status, which she knew she’d take full advantage of while traveling, as well as during staycations in the Washington, D.C., area with her hotel-loving pup. However, it now stays in her wallet for several other reasons.
In addition to enjoying late checkout and free breakfast at select Marriott properties, Christine also maximizes the card’s dining statement credits (up to $25 each month for eligible dining purchases worldwide). She also loves applying her annual free night award (worth up to 85,000 points; certain hotels have resort fees) toward a staycation each year at one of her favorite local hotels, The Ritz-Carlton Georgetown, Washington, D.C., where rates are often close to or over $1,000 a night.
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