Rice and Peaches Salad

Article written and reviewed by Cyrus Khambatta, PhD and Robby Barbaro, MPH
Published April 16, 2023

Fresh peaches make this rice salad a sweet treat. This is also a great source of fiber and vitamin C.

If you're looking for a delicious and healthy recipe that's both satisfying and easy to prepare, look no further than this rice and peaches salad. Packed with whole grains, fresh fruits, and nutrient-rich greens, this salad is the perfect way to enjoy a light and refreshing meal any time of day. 

Whether you're looking for a quick and easy lunch or a satisfying dinner, this recipe is sure to please. And with its unique combination of flavors and textures, it's the perfect way to add some variety to your diet while still keeping things healthy and nutritious.

Get Peachy: The Nutritional Benefits of this Delicious Fruit for Managing Diabetes and More!

Peaches are a delicious and nutritious fruit that provide a wide range of health benefits. There are several different types of peaches, including yellow-fleshed, white-fleshed, and nectarines. Peach season generally runs from May to September in the Northern Hemisphere, depending on the variety and location.

From a nutritional perspective, peaches are an excellent source of vitamin C, fiber, and antioxidants. One medium-sized peach contains around 60 calories, 2 grams of fiber, and 15 grams of carbohydrates, making it a great snack option for people looking to manage their weight or blood glucose levels.

For people living with diabetes, peaches can be a healthy addition to their diet. Although peaches are a fruit and contain natural sugars, they have a low glycemic index and glycemic load, which means they are unlikely to cause a rapid spike in blood glucose levels. 

The glycemic index (GI) of peaches is around 28, which is considered low, and the glycemic load (GL) is about 4, which is also low. This makes peaches a good option for people with diabetes who want to enjoy the health benefits of fruit without worrying about its impact on their blood glucose levels.

Overall, peaches are a nutritious and delicious fruit that can be enjoyed in a variety of ways, including fresh, cooked, or canned. They offer a wide range of health benefits, including improved digestion, skin health, and immune function, and are a great option for people looking to manage their weight or blood glucose levels.

Shopping for, Selecting, and Storing Peaches

When it comes to shopping for, selecting, and storing peaches, there are a few important things to keep in mind to ensure that you get the best-quality fruit possible.

First and foremost, when shopping for peaches, it's important to choose ones that are ripe but not overripe. Look for peaches that are firm to the touch but yield slightly when gently pressed. Avoid any peaches that are overly soft or have bruises, cuts, or mold on them.

It's also important to pay attention to the color of the peach. Different varieties of peaches have different skin colors, so the color alone is not always an indicator of ripeness. However, you should look for peaches that have a bright, vibrant color and are free from blemishes or discolorations.

When it comes to storing peaches, it's best to keep them at room temperature until they are fully ripe. Once they are ripe, you can store them in the refrigerator for a few days to keep them fresh. However, be sure to let them come back to room temperature before eating them to fully enjoy their flavor and texture.

If you have a lot of peaches that you want to store for later, you can also freeze them. To freeze peaches, simply wash and slice them, then place them in a single layer on a baking sheet and freeze until solid. Once frozen, transfer them to an airtight container or freezer bag and store in the freezer for up to six months.

Rice, Rice, Baby: How Brown Rice and Wild Rice Can Help Manage Diabetes and Boost Your Health

Brown rice and wild rice are two healthy and nutritious whole grains that can be beneficial for people with diabetes.

Brown rice is a whole grain that is high in fiber, vitamins, and minerals. It is also low in fat and cholesterol-free. Brown rice is a good source of complex carbohydrates, which are slowly digested and absorbed, leading to a slower and more stable release of glucose into the bloodstream. 

This can help to prevent spikes in blood glucose levels, making brown rice a good choice for people with diabetes. The glycemic index (GI) of brown rice is around 50, which is considered moderate, and the glycemic load (GL) is around 16, which is also considered moderate.

Wild rice, on the other hand, is not technically rice at all, but rather a type of grass seed. It is higher in protein than brown rice and contains a range of vitamins and minerals, including B vitamins, magnesium, and zinc. Wild rice is also a good source of fiber and has a lower GI than brown rice, coming in at around 35, making it a good option for people with diabetes. The GL of wild rice is around 18, which is also considered moderate.

When it comes to preparing brown rice and wild rice, it's important to note that they have different cooking times and methods. Brown rice typically takes longer to cook than white rice and may require a longer cooking time or more liquid. Wild rice, on the other hand, is typically cooked like other grains, such as quinoa or couscous, and can be used as a base for salads, stir-fries, or other dishes.

Overall, brown rice and wild rice are both healthy and nutritious whole grains that can be beneficial for people with diabetes. They are a good source of complex carbohydrates, fiber, and other nutrients, and have a moderate GI and GL, making them a good option for managing blood glucose levels. So, be sure to add these delicious and versatile grains to your diet to enjoy their many health benefits.

Rice and Peaches Salad

Beverly Verwey
Servings 2 people
Calories 454 kcal


  • 2 cups cooked brown rice
  • 1 cup cooked wild rice
  • 1 small red onion finely chopped
  • 2 medium peaches pit removed and finely chopped
  • 1 tbsp date syrup
  • 1/2 lemon's juice
  • 1/2 tsp black pepper
  • 3 cups mixed lettuce greens chopped


  • Cook the brown rice and wild rice in separate pots. (the wild rice takes longer to cook). Set aside and let rice cool in the refrigerator.
  • Once cooled add the onion and peaches.
  • In a small bowl mix the date syrup, lemon juice and pepper. Pour over the rice peach mixture.
  • Divide the lettuce onto two plates and top with the rice peach mixture.


If no fresh peaches, then use thawed frozen peaches.


Calories: 454kcalCarbohydrates: 89.5gProtein: 11.9gFat: 2.9gSodium: 36.9mg
Tried this recipe?Let us know how it was!

About the author 

Cyrus Khambatta, PhD and Robby Barbaro, MPH

Cyrus Khambatta, PhD, and Robby Barbaro, MPH are the coauthors of the New York Times bestselling book Mastering Diabetes: The Revolutionary Method to Reverse Insulin Resistance Permanently in Type 1, Type 1.5, Type 2, Prediabetes, and Gestational Diabetes. They are the cofounders of Mastering Diabetes, a coaching platform that teaches people how to reverse insulin resistance via low-fat, plant-based, whole-food nutrition. Cyrus has been living with type 1 diabetes since 2002, and has an undergraduate degree from Stanford University and a PhD in Nutritional Biochemistry from UC Berkeley. Robby was diagnosed with type 1 diabetes in 2000, and has been living a plant-based lifestyle since 2006. He worked at Forks Over Knives for 6 years, and earned a Master’s in Public Health in 2019.