Cooked white rice has a glycemic index of around 73, which puts it in the high GI category. This number indicates that consuming cooked white rice can cause a relatively rapid rise in blood sugar, especially when consumed in large quantities and without mixing it with other foods.
What is the glycemic index of cooked white rice?
The glycemic index of cooked white rice is usually reported to be around 70 to 75. A common number for plain cooked white rice is around 73, placing it in the high glycemic index food category.
What does the glycemic index of cooked white rice mean?
The glycemic index, or GI, is a measure of how quickly your blood sugar levels rise after you eat a carbohydrate-containing food. The higher the number, the faster your body absorbs the sugar in the food, and the more likely it is that your blood sugar will spike.
Glycemic index table for cooked white rice
| Consumption mode | Glycemic Index (GI) |
|---|---|
| Cooked and hot white rice | About 73 |
| Cooked and cooled white rice | About 60 to 65 |
| Processed or instant white rice | Usually higher than regular rice |
What factors change the glycemic index of cooked white rice?
The GI value of rice is not always constant and depends on the preparation method, type of rice, and its accompanying ingredients.
Cooking and preparation method
Longer cooking times soften the starch structure and can speed up digestion. Overcooked, mushy rice tends to have a greater impact on blood sugar levels.
Amount of processing and form of consumption
Processed or instant rice is usually digested more quickly and may have a higher GI than regular cooked rice. The amount of available starch plays a major role in this difference.
Combining cooked white rice with other foods
Consuming rice with protein, vegetables, legumes, or healthy fats can slow down the absorption of carbohydrates and help better control blood sugar spikes.
Is cooked white rice good for diabetics?
Caution. People with diabetes can eat cooked white rice in moderation, but it's best to consider serving size, ingredients, and your blood sugar levels. Opting for less cooked rice or combining it with vegetables and protein sources may be a better choice.
Frequently Asked Questions About the Glycemic Index of Cooked White Rice
Does cooking increase the glycemic index of cooked white rice?
Yes, thorough and long cooking can change the structure of starch and make it digestible faster.
What is the difference between glycemic index and glycemic load?
GI indicates how quickly blood sugar rises, but glycemic load also takes into account the amount of carbohydrate consumed and gives a more accurate picture of the effect of a meal.
What is the best way to consume cooked white rice to control blood sugar?
It is best to consume rice in moderate amounts and with vegetables, protein, and high-fiber foods to slow the rise in blood sugar.
Final summary
Cooked white rice has a glycemic index of about 73, which is in the high GI category. Controlling the amount you consume and combining it with the right foods can help you manage your blood sugar levels better.
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Prepared on: 1TouchFood cooking site
Don't forget that you can also use food calories to find out the calories in other ingredients.
Nutritional data source: FoodData Central – USDA
