Purposeful Rice: How to Enjoy It with Flavor and Health if You Live with Diabetes or Prediabetes

Written by Betsy Rodríguez BSN, MSN, DCES, FADCES – Nurse, Diabetes Care and Education Specialist (DCES), 'Pancreas Mom' and person living with diabetes.
This blog is born from my personal and professional experience guiding the Latino community to make more informed decisions without giving up the food we love.

Is there a rice you can eat without guilt?

Yes! It’s called Cahokia Rice – a variety that has impressed nutritionists and health experts for three powerful reasons:
- Free from heavy metals (arsenic, cadmium, lead, mercury).
- High in protein: 53% more than traditional rice.
- Low glycemic index (41): helps regulate blood sugar levels.
This makes it ideal for Latinos with diabetes who want to keep traditional meals without fear of glucose spikes.

How can you enjoy rice without spiking your sugar?

Here are some easy and tasty tips to prepare your rice in a healthier way and turn its starch into resistant starch — meaning your body digests it more slowly (and that’s a good thing!):

TIPS for cooking rice smartly:

Cool and reheat it: Cook your rice as usual. Then refrigerate it for at least 12 hours and reheat it before eating. This transforms part of the starch into resistant starch.

What does it mean for starch to become 'resistant'?

When you cook rice and then cool it (for example, by refrigerating it), a natural process called starch retrogradation occurs. This causes some of the starch that normally digests quickly to turn into a form that’s more resistant to digestion.

Resistant starch acts more like fiber:
- It doesn't absorb quickly in the intestines, which helps avoid glucose spikes.
- It feeds good bacteria in the colon, supporting digestive health.
- It increases satiety and contributes to more stable metabolism.

Reheating doesn’t undo it: You can prepare your rice in advance, refrigerate it, and enjoy it the next day with less glycemic impact.

How does resistant starch help people with diabetes or prediabetes?

Living with diabetes or prediabetes means keeping your blood sugar stable — especially after meals. Resistant starch is a great ally:

1. Lowers the glycemic index: It reaches the colon without converting quickly into sugar.
2. Improves insulin sensitivity: It helps your body use insulin more efficiently.
3. Promotes satiety: Helps you feel fuller longer and reduce cravings.
4. Supports gut health: Acts as a prebiotic that feeds beneficial gut bacteria.

Summary:

Turning some of the starch in rice into resistant starch — such as by cooling it before eating — is a simple and powerful way to:
- Eat more safely
- Manage your glucose better
- Keep rice on your plate without fear

Other smart rice tips:

Add vinegar to the cooking water: One teaspoon (like apple cider vinegar) can reduce glucose spikes. It doesn't affect taste when paired with traditional seasonings.
Pair with fiber and protein: Beans, chicken, eggs, avocado, or roasted veggies help slow glucose absorption.
Use smaller but richer portions: Half a cup may be enough when paired well. With Cahokia Rice, you also get more protein per bite.

And the flavor?

It tastes delicious! Cahokia Rice is not sticky or bland. It has a light texture and absorbs flavors well — perfect for:
- Healthy arroz con pollo
- Latin bowls with beans and avocado
- Seafood paella
- Oven-baked rice with vegetables
- Rice pudding (with plant-based milk and cinnamon)

Healthy Recipe: BUENO-Style Arroz con Pollo

**Ingredients (4 servings):**
- 1 cup Cahokia Rice (pre-cooked and cooled)
- 1 skinless chicken breast, cubed
- 1 cup mixed vegetables (carrot, bell pepper, peas)
- 1/2 chopped onion
- 2 garlic cloves, cilantro to taste
- 1 tsp turmeric or annatto
- 1 tsp avocado oil
- Low-sodium broth or water (enough to cook)
- Salt and pepper to taste

**Preparation:**
1. Sauté cilantro, garlic, and onion in avocado oil.
2. Add chicken and cook until browned.
3. Add vegetables and pre-cooked (cold) rice.
4. Add broth, turmeric or annatto, salt and pepper.
5. Cook on medium heat until the liquid is absorbed.
6. Serve with avocado slices or lime and a side salad.

Why does this matter for Latino health?

Rice is cultural identity. And being healthy doesn’t mean giving up our roots — it means adapting with intelligence, love, and flavor.

Final Reflection:

You don’t need to give up rice. You just need to prepare it better.
Small changes can create big results for your health.

As the popular Latino saying goes:

"Full belly, happy heart."
This common saying takes on new meaning when we talk about conscious nutrition: we can fill our belly with flavor — and with health — without giving up who we are.

Note for diabetes educators:

Why is arroz con pollo so popular in Latin America?
It’s more than a recipe — it’s part of the Latin American culinary soul. With roots in Spanish cuisine (like paella), it was adapted over time in each country using local ingredients, creating unique versions in Peru, Colombia, Puerto Rico, the Dominican Republic, Mexico, Cuba, and more.

Its popularity comes from:
- It’s affordable and feeds a family.
- It’s easy to make with what you have.
- It’s a complete dish: carb, protein, and veggies.
- It’s versatile — from everyday meals to celebrations.

In many Latino homes, arroz con pollo shows up at parties, Sunday lunches, and even leftovers for the next day. Making a healthier version doesn’t mean leaving it behind — it means honoring it with care and love for our health.

Reference:

Strozyk, S., Rogowicz-Frontczak, A., Pilacinski, S. et al. Influence of resistant starch resulting from the cooling of rice on postprandial glycemia in type 1 diabetes. Nutr. Diabetes 12, 21 (2022). https://doi.org/10.1038/s41387-022-00196-1

Wang, Y., Chen, J., Song, YH. et al. Effects of the resistant starch on glucose, insulin, insulin resistance, and lipid parameters in overweight or obese adults: a systematic review and meta-analysis. Nutr. Diabetes 9, 19 (2019). https://doi.org/10.1038/s41387-019-0086-9

Sonia, S., Witjaksono, F., & Ridwan, R. (2015). Effect of cooling of cooked white rice on resistant starch content and glycemic response. Asia Pacific journal of clinical nutrition, 24(4), 620–625. https://doi.org/10.6133/apjcn.2015.24.4.13

Adrianna Bojarczuk, Sylwia Skąpska, Amin Mousavi Khaneghah, Krystian Marszałek,

Health benefits of resistant starch: A review of the literature,

Journal of Functional Foods,Volume 93,2022,105094,ISSN 1756-4646, https://doi.org/10.1016/j.jff.2022.105094. (https://www.sciencedirect.com/science/article/pii/S1756464622001645)

Betsy Rodriguez – Freelance Consultant in Diabetes Education, Public Health & Community Engagement

I am a bilingual public health professional with over 25 years of experience in diabetes education, program design, and community outreach across culturally diverse populations. My expertise includes developing low-literacy, culturally tailored educational materials and leading initiatives that empower individuals and communities to better manage diabetes.

As a freelance consultant, I offer services in:

Diabetes and diabetes education program design (group/individual, in-person/online)
Training for healthcare professionals, community health workers, and patient advocates
Health communication strategies for underserved populations
Development of culturally relevant content, especially for underserved communities, people with disabilities, diverse cultural groups, and those with low health literacy
Social media and digital campaign management (Spanish & English)
Facilitation of focus groups and virtual workshops
Technical advising on public health projects in Latin America and the U.S.
Extensive experience in formative research
Certified in Human-Centered Instructional Design, Chronic Care, and Lifestyle Coaching
Author of diverse diabetes resources, book chapters, and peer-reviewed publications

With a strong commitment to equity, I help organizations reach, educate, and support communities that are often left behind.

Credentials and Roles

Betsy Rodríguez, RN, BSN, MSN, DCES, FADCES

International Leader in Diabetes Education and Health Communication
Director of Education and Communications, IDF SACA Region
President, APRADE
Advisory Board Member – IDF School of Diabetes
Faculty – Diabetes Educator Diploma Program, Universidad de León, Guanajuato, México
Retired after 30 years at the CDC (Diabetes Division & former Deputy Director of the NDEP – CDC/NIH)
Specialist in Human-Centered Design and Chronic Disease Management
Certified Insulin Pump Trainer and Lifestyle Coach
Author of key diabetes education resources for Hispanic, African American, and Indigenous communities
Researcher, Professor, Author, and Digital Health Content Creator
Member of ADA, ADCES, IDF, NACHW, and Atlanta ADCES LNG
Board Member, NACHW and Diabetes Sisters