Rýže basmati: co je to, proč je dobrá pro diabetiky a jak ji správně vařit

When you think of rice, you probably imagine sticky, soft grains that spike your blood sugar. But rýže basmati, speciální druh dlouhozrnné rýže pěstované v Himálaji, která má výrazně nižší glykemický index. Also known as basmati rice, it releases energy slowly, making it one of the few rice types that won’t send your glucose levels through the roof. Unlike regular white rice, which acts like sugar in your body, basmati digests gradually. That’s why it’s a top choice for people managing diabetes — you get the comfort of rice without the crash.

What makes basmati different? It’s not just about where it’s grown. Its structure contains more resistant starch — a type of carb your body can’t break down quickly. This means less insulin is needed, and your blood sugar stays steadier. Compare it to other rices: white rice has a GI around 70, while basmati hovers between 50 and 58. That’s a big difference when you’re trying to keep your levels in check. And it’s not just about numbers — basmati has a delicate, nutty flavor and stays fluffy after cooking, never mushy. It’s the kind of rice that actually tastes good, even without butter or sugar.

So how do you cook it right? Rinse it well — at least three times — until the water runs clear. This removes excess starch and helps keep the grains separate. Use a 1:1.5 ratio of rice to water. Bring it to a boil, then cover and simmer on low heat for 12–15 minutes. Turn off the heat and let it sit, covered, for another 5 minutes. No stirring. No peeking. That’s it. You get perfect, separate grains every time. Serve it with grilled fish, lentils, or roasted vegetables. It pairs beautifully with anything savory and low-carb.

You’ll also find basmati in many of our recipes because it’s one of the few grains that fits into a diabetic-friendly meal without compromise. It’s not magic, but it’s close. It gives you the texture and satisfaction of rice while respecting your body’s needs. And if you’ve been avoiding rice altogether because of diabetes, basmati might just be the bridge back to enjoying a full plate again.

Don’t confuse it with jasmine or Arborio rice — those are sweet, sticky, and fast-acting. Basmati is the quiet hero of the rice aisle. It doesn’t shout, but it delivers. And in a world full of quick-fix carbs, that’s worth paying attention to.