Eating rice causes diabetes.

VerdictMisleading

Checked against nih.gov

Eating rice does not directly cause diabetes. But eating a lot of polished white rice, especially with little dal, vegetables or activity, can raise the chance of type 2 diabetes.

What experts say

White rice is polished. Its bran and fibre are removed, so it turns into sugar quickly in the body.1 2
Eating a lot of white rice is linked with a higher chance of type 2 diabetes, especially when it replaces whole grains.1 2
Rice is not the only cause. Weight gain, less physical activity and overall eating habits also raise diabetes risk.2
Excess rice can make blood sugar rise after meals. Over time, the body may need to make more insulin, and the insulin-making cells can get tired.2
Brown rice, hand-pounded rice and coarse grains keep more fibre, so they are better choices than a lot of polished white rice.1 2

Why people believe it

Rice is eaten in most Indian homes, and diabetes is now very common. White rice raises blood sugar quickly, so many people think rice alone is the cause.

What to do

Eat rice with dal, vegetables, curd, pulses, fish or meat so blood sugar rises more slowly.2
Choose brown rice, hand-pounded rice or mix rice with coarse grains like barley or maize.1 2
Keep your weight in a healthy range and stay active with daily walking or other exercise.2