When we talk about diet as Filipinos, rice is almost always part of the conversation. Rice is not just food for us. It is culture, comfort, routine, and something that shows up on the table every single day. Growing up, meals felt incomplete without it.
Rice is a carbohydrate, and carbohydrates have a direct effect on blood glucose levels. For many people with diabetes, eating rice can cause blood sugar to rise, sometimes quickly. I have learned over time that it is not just about how much rice we eat, but also the type of rice, the portion size, and what we eat it with. These factors all play a role in how our bodies respond.
This does not mean rice is “bad” or that it must be completely avoided by everyone with diabetes. What it does mean is that rice requires awareness. For me, understanding how rice affects my blood glucose has been part of learning to listen to my body instead of following rigid rules.
Because of this, I started exploring alternatives, one of them being quinoa. Quinoa is also a carbohydrate, but it has a lower glycemic index compared to white rice. The glycemic index refers to how quickly a food raises blood sugar levels. Foods with a lower glycemic index tend to cause a slower, more gradual rise in blood glucose rather than a sharp spike.
Personally, I find quinoa to be more blood sugar friendly for me. It keeps me fuller longer, and my glucose readings tend to be more stable after meals when I substitute it for rice. It is not a perfect solution, and it does not replace rice emotionally or culturally, but it has become a helpful option in my rotation.
Living with diabetes has taught me that diet is not about restriction or punishment. It is about balance, awareness, and making choices that support both our health and our lived realities. What works for one person may not work for another, and that is okay.
This is not about choosing sides between rice and quinoa. It is about understanding how food affects your body and finding what works for you, without guilt.
As always, this is just a personal reflection from my own journey, shared with honesty and respect for how deeply food is tied to who we are.