Low GI Rice

Low GI Rice refers to varieties of rice that have a low Glycemic Index (GI), meaning they cause a slower and more gradual rise in blood sugar levels compared to high-GI rice. This makes them a better choice for people managing diabetes, insulin resistance, or those aiming for stable energy levels and weight control.

Characteristics of Low GI Rice:

• Glycemic Index (GI) below 55 (Medium GI: 56-69, High GI: 70+).


• Higher fiber content (especially in whole-grain varieties).


• More protein and nutrients compared to refined white rice.


• Slower digestion due to intact bran or resistant starch.

Popular Types of Low GI Rice:

1. Basmati Rice (especially brown basmati) – GI ~50-58


2. Brown Rice – GI ~50-55


3. Black Rice (Forbidden Rice) – GI ~42-45


4. Red Rice – GI ~45-55


5. Wild Rice – GI ~45-53


6. Parboiled Rice (Converted Rice) – GI ~38-50

Benefits of Low GI Rice:

✔ Better blood sugar control
✔ Reduced risk of type 2 diabetes
✔ Longer-lasting energy & reduced cravings
✔ Supports heart health
✔ Aids in weight management

Tips for Lowering Rice’s GI:

• Cook and cool rice (increases resistant starch, lowering GI).


• Pair with protein/fiber (e.g., lentils, vegetables, lean meats).


• Choose whole-grain or minimally processed varieties.