The glycemic index of rice varies depending on the type; regular white rice (including many Iranian varieties) typically has a GI of around 70–75, which is in the high range , while white basmati rice has a GI of around 50–58 (medium to low) and brown rice (both Iranian and basmati) is often 45–55 (low to medium). These numbers indicate that white rice raises blood sugar more quickly, but brown or basmati varieties are better options for blood sugar control. The type of rice you choose and how you consume it can have a big impact on your body’s response.
What is the glycemic index of rice?
The glycemic index of cooked white rice is typically 70 to 75 (high), white basmati rice is 50 to 58 (moderate), and brown rice is around 50 to 55 (low to moderate). These numbers are based on various studies, including Iranian studies on local rice and international comparisons.
What does the glycemic index of rice mean?
The glycemic index, or GI, indicates how quickly a food raises blood sugar; 100 is for pure glucose. Foods with a low GI (below 55) release sugar slowly and keep you feeling full longer, while high GIs (above 70) cause a rapid spike in blood sugar. Rice, as a primary source of carbohydrates, can fall into this range, depending on its type, and choosing the right one for your daily diet is important.
Glycemic index table for rice
| Consumption mode | Approximate glycemic index (GI) |
|---|---|
| Cooked Iranian white rice (regular) | 70–75 (high) |
| Cooked white basmati rice | 50–58 (medium to low) |
| Cooked brown rice (Iranian or basmati) | 45–55 (low to medium) |
| Drained white rice | 65–75 (high) |
| Steamed rice or glutinous rice (stickier) | 75–80 (high) |
What factors change the glycemic index of rice?
Cooking and preparation method
Long cooking or steaming can lower the GI slightly, as the starch structure is less damaged. Draining (not soaking) reduces free starch and lowers the GI, while steaming or cooking in a rice cooker raises the GI.
Amount of processing and form of consumption
Fully refined white rice has a higher GI because the bran and fiber have been removed. Brown rice, with the bran retained, has a lower GI and is digested more slowly. Basmati rice has a lower GI than short-grain rice due to its naturally high amylose (a type of resistant starch).
Combining rice with other foods
Eating rice with protein (chicken, meat), healthy fat (olive oil), or high fiber (vegetables, salad) slows the blood sugar response and reduces the GI effect. For example, rice with lentils or beans lowers the overall GI of the meal. Also read about white rice calories .
Is rice suitable for diabetics?
Caution : Regular white rice is not recommended due to its high GI and should be limited or replaced. However, brown or basmati rice in small portions (half a cup cooked) and with vegetables and protein is a good option and will have less of an impact on blood sugar. Portion control is key. Also read the calories in brown rice .
Frequently Asked Questions About the Glycemic Index of Rice
Does cooking increase the glycemic index of rice?
Yes, cooking gelatinizes starch and raises the GI compared to raw rice. However, methods such as draining or cooling cooked rice (for salads) can slightly lower the GI because resistant starch is formed.
What is the difference between glycemic index and glycemic load?
GI only shows how quickly blood sugar rises, but glycemic load (GL) also takes into account the amount of carbohydrate in an actual serving. For example, rice has a medium GI but a large serving has a high GL, so GL is more useful for daily monitoring.
What is the best way to consume rice to control blood sugar?
Choosing brown or basmati rice, eating in small portions (half a cup cooked), combining with fibrous vegetables and protein, and preferring to drain rather than steam. Cooling the rice after cooking also helps.
Final summary
Regular white rice has a high GI and raises blood sugar quickly, but brown and basmati rice are better options with a medium to low GI. By controlling the amount, cooking it properly, and combining it wisely with other ingredients, you can keep rice in a balanced diet without compromising blood sugar control. Choosing the right type of rice makes a big difference. You might also be interested in Why Rice Becomes Soggy.
The main and most trusted global source: https://glycemicindex.com/