Choosing the Best Rice to Keep Blood Sugar Down

November 23, 2025 •

4 min read

A study found that brown rice has a glycemic index (GI) of around 68, which is significantly lower than that of white rice. This difference highlights why selecting the best rice to keep blood sugar down, such as brown or wild rice, can make a notable difference in managing your blood glucose levels.

Quick Summary

Managing blood sugar involves choosing low-glycemic rice varieties like wild or black rice and using preparation methods such as cooling cooked rice to lower its impact.

Key Points

Prioritize Whole Grains: Opt for wild, black, or brown rice over refined white rice to benefit from higher fiber and lower glycemic indexes.
Cool Cooked Rice: Refrigerating cooked rice creates resistant starch, which behaves like fiber and helps lower the food's glycemic impact, even after reheating.
Practice Portion Control: Even healthy, low-GI rice varieties can affect blood sugar in large quantities, so sticking to moderate portions is essential.
Combine with Protein and Fiber: Pairing rice with lean proteins, healthy fats, and high-fiber vegetables creates a more balanced meal that slows carbohydrate absorption.
Cook with Care: Using specific cooking methods, such as adding a little coconut oil or cooking al dente, can help further reduce the GI of your rice.
Understand GI, Not Just Carbs: The glycemic index is a better indicator for blood sugar management than just total carbohydrate count, as it measures how quickly glucose is released.

Understanding the Glycemic Index (GI)

The glycemic index (GI) is a scale from 0 to 100 that measures how quickly a carbohydrate-containing food raises blood sugar levels after it's eaten. Foods with a high GI are digested rapidly, causing a quick spike in blood glucose. Conversely, foods with a low GI are absorbed more slowly, resulting in a gradual, more stable increase in blood sugar. For those managing blood sugar, focusing on lower-GI foods is a cornerstone of a healthy diet, and the type of rice you choose is a critical factor. The GI of rice is heavily influenced by its processing, fiber content, and the ratio of amylose to amylopectin starches.

The Role of Fiber and Starch

Whole-grain rice varieties, like brown or black rice, retain their bran and germ layers, which are rich in dietary fiber. This fiber is crucial because it slows down the digestion of carbohydrates, preventing a rapid conversion of starch into glucose. In contrast, white rice is refined, with its fiber-rich bran and germ removed, leaving behind a starchy endosperm that is quickly digested and absorbed. The amylose content also plays a role; rice varieties higher in amylose tend to cook firm and dry, with a lower GI, while stickier rice varieties are higher in amylopectin and have a higher GI.

Best Rice Varieties for Blood Sugar Control

Not all rice is created equal when it comes to blood sugar management. By choosing the right varieties, you can enjoy this versatile grain without compromising your health goals.

Wild Rice

Technically a semi-aquatic grass seed, wild rice is an excellent choice for blood sugar control, with a low GI typically ranging from 35 to 40. Its low GI is due to its high fiber and protein content, which slows digestion and promotes a steady release of glucose. Wild rice has a distinctive nutty flavor and a chewy texture, making it a great addition to salads, soups, and pilafs.

Black Rice (Forbidden Rice)

Black rice is another powerhouse grain, known for its deep color and high antioxidant content. Its GI is impressively low, typically between 35 and 45. The dark hue comes from anthocyanins, powerful antioxidants that have been shown to help with blood sugar regulation and insulin sensitivity. It has a nutty flavor and provides more fiber than brown rice, contributing to satiety.

Brown Basmati Rice

For those who prefer the aromatic flavor of basmati, opting for the brown version is a smart choice. Brown basmati rice retains its bran layer, providing more fiber and a lower GI than white basmati. Its GI is in the moderate range, around 50. The fiber content helps prevent sharp blood sugar spikes and contributes to feeling full longer.

Red Rice

Red rice, known for its reddish hue and nutty taste, has a moderate GI, generally falling between 45 and 52. It is rich in fiber and antioxidants like anthocyanins, similar to black rice, which supports stable blood sugar levels and offers other health benefits.

Comparison of Rice Glycemic Index

This table provides a quick overview of the glycemic index for various rice types, allowing for an easy comparison when planning your meals.


Rice Variety	Glycemic Index (GI)	Key Characteristics
Wild Rice	35-40	Chewy, nutty flavor; high in fiber and protein
Black Rice	35-45	Rich in antioxidants (anthocyanins); low GI
Parboiled Rice	38-45	Treated to increase resistant starch; easier cooking
Brown Basmati Rice	45-52	Aromatic, moderate GI; whole grain
Red Rice	45-52	Nutty flavor, antioxidant-rich; whole grain
White Basmati Rice	50-58	Aromatic, medium GI; better than standard white rice
Brown Rice	~68	Whole grain, good fiber; medium GI
White Rice (Jasmine)	~73	Refined, high GI; causes quick blood sugar spikes

Strategies for Lowering Any Rice's Glycemic Impact

Even with moderate to high-GI rice, several cooking techniques and eating habits can help minimize its effect on blood sugar levels. Incorporating these tips allows for more flexibility in your diet.

Cool and Reheat Cooked Rice: Cooking and then refrigerating rice overnight increases its resistant starch content. Resistant starch behaves like fiber, resisting digestion and leading to a lower glycemic response, even when reheated.
Add Healthy Fats: Stirring a teaspoon of healthy fat, like coconut oil or olive oil, into your cooking rice can alter the starch structure and slow digestion.
Include Protein and Fiber: Serving rice with lean protein (like chicken or legumes) and plenty of high-fiber vegetables can significantly lower the overall glycemic load of your meal.
Use Vinegar: Adding a splash of vinegar to a rice dish can slow gastric emptying and carbohydrate absorption.
Practice Portion Control: Regardless of the rice type, consuming moderate portion sizes is key to managing blood sugar spikes. For example, a serving is typically around 1/2 to 1 cup of cooked rice.

The Role of Lifestyle and Balance

Selecting a low-GI rice is just one part of a larger strategy for managing blood sugar. A holistic approach involves diet, exercise, and careful monitoring. Pairing your rice choice with other healthy foods, staying mindful of portion sizes, and combining these efforts with a healthy lifestyle will yield the best results for long-term blood sugar control. You can explore more tips for balanced meals by consulting a resource like Harvard Health: Brown rice versus white rice: A head-to-head comparison.

Conclusion

For those aiming to keep blood sugar levels down, the choice of rice matters, with whole-grain varieties like wild, black, and brown basmati rice being superior to refined white rice. These healthier options offer higher fiber content and lower glycemic indexes, leading to a more gradual rise in blood glucose. Furthermore, incorporating smart cooking strategies, practicing portion control, and balancing your meals with other nutrients can further mitigate the glycemic impact of any rice variety. By making informed choices about the type of rice and how it's prepared, you can effectively support your blood sugar management goals while still enjoying flavorful, satisfying meals.

Frequently Asked Questions

For most people, yes. Brown rice retains its bran and germ layers, giving it a higher fiber content and a lower glycemic index (GI) than refined white rice, which helps prevent rapid blood sugar spikes.

Yes, but it should be consumed in moderation as part of a balanced diet. Combining a small portion with protein and fiber-rich foods and using cooling techniques can help reduce its glycemic impact.

Resistant starch is a type of carbohydrate that resists digestion and behaves like soluble fiber. When cooked rice is cooled, its starch structure changes to increase resistant starch, which slows glucose absorption and lowers its GI.

Cooking methods can significantly alter rice's GI. Cooking rice and cooling it overnight increases resistant starch. Adding healthy fats like coconut oil or pairing it with acidic foods like vinegar can also help lower its glycemic impact.

Yes, several options exist, including quinoa, wild rice (which is a grass seed), or riced cauliflower. These alternatives typically have a lower GI and different nutritional profiles, making them useful for dietary variety.

Basmati rice has a medium GI, typically ranging from 50 to 58, which is lower than many standard white rice varieties. Opting for brown basmati rice will provide even more fiber and a lower GI.

Yes, portion size is critically important. Even a low-GI food can cause a blood sugar spike if consumed in large quantities, as the total carbohydrate load is a key factor in glycemic response.