When it comes to diabetes, and whole grains such as brown rice, something interesting and surprisingly that I've seen several times now in those that test their blood sugar levels after eating different foods, is that whole grains raise blood glucose levels just as high as the white refined version.
A few articles with mentions about that ~
"Can millet make you diabetic?"
...Most other “healthy, whole grains” aren’t quite as bad. It’s a matter of degree.
Millet, quinoa, oats, sorghum, bulghur, spelt, barley, cornmeal–While they don’t trigger appetite nor autoimmune diseases like wheat does (oat can in some people), they still pose a significant carbohydrate load sufficient to generate the other phenomena like excessive insulin and blood sugar responses. The grams of carbohydrate of these grains are virtually identical to wheat: 43.5 grams per 1/2 cup (uncooked). The exceptions are barley, which is especially loaded with carbohydrates: 104 grams per 1/2 cup, while oats are lower: 33 g per 1/2 cup.
It’s all a matter of degree. Some people who are exceptionally carbohydrate-sensitive (like me) can have diabetic blood sugars with just slow-cooked oatmeal or quinoa. Others aren’t quite so sensitive and can get away with eating them.
People with high blood sugars (100 mg/dl or greater) can be very sensitive to the blood sugar effects of these grain carbohydrates. The best marker of all are small LDL particles measured on a lipoprotein panel, such as NMR. Small LDL particles are exquisitely sensitive to your carbohydrate intake: small LDL gets worse with excessive sensitivity to grain carbohydrates, gets better with reduction or elimination.
Flagrant small LDL, in combination with low HDL, high triglycerides, and pre-diabetic or diabetic patterns all develop from carbohydrate indulgence, along with “wheat belly.”
Don’t believe it? The prove it to yourself: Go to Walmart and buy an inexpensive glucose meter and check your blood sugar one hour after eating. You can gauge the health of these foods by observing the blood sugar increases. (Small LDL closely parallels blood sugar rises.)
The grain that fails to trigger any of these abnormal patterns? Flaxseed. Flaxseed is entirely protein, fiber, and healthy oils, with virtually no digestible starches. In fact, flaxseed is one of the few foods that reduces the quantity of small LDL particles.
"What increases blood sugar more than wheat?"
"How sweet it is!"
snippet from the article:
...So we now have the world’s worst epidemic of diabetes ever witnessed since humans have walked on earth. Some “experts” argue that it’s genetics, it’s the overconsumption of Coca Cola and Mountain Dew. Others argue that it’s your physical inactivity, lives spent behind desks, looking at computer screens.
I personally became diabetic 20 years ago at a time when I was jogging 3-5 miles per day, cutting my fat, avoiding junk foods and soft drinks, and eating plenty of “healthy whole grains.” I wasn’t physically inactive nor did I indulge in junk carbohydrates. But I became diabetic. I believe this is the same situation experienced by millions, the people who are physically active, avoid junk and fast foods, and try to eat “healthy whole grains.”
20 years later, I exercise less intensively, don’t restrict my fat, and eat NO “healthy whole grains” like those made of wheat. My HbA1c: 4.8%, fasting glucose 84 mg/dl—on no drugs. I am no longer diabetic....