Is Glutinous Rice High in GI? Unpacking the Glycemic Index

November 7, 2025 •

4 min read

According to scientific research, while some varieties of glutinous rice exhibit a high glycemic index (GI), a recent study identified a low GI glutinous rice cultivar, revealing significant variation. Understanding if glutinous rice is high in GI depends on its specific variety and how it's prepared.

Quick Summary

Glutinous rice has a variable glycemic index (GI), with some cultivars being surprisingly low and others very high, largely depending on their starch composition and structure. This difference, primarily related to the type of amylopectin, means its impact on blood sugar can be managed through smart choices and preparation techniques.

Key Points

Variable Glycemic Index (GI): The GI of glutinous rice can vary from low to very high depending on the specific cultivar, with some scientific studies noting a wide range of values.
High Amylopectin Starch: Its sticky texture and potentially high GI are due to a high concentration of amylopectin, a starch that is rapidly digested.
Preparation Impacts GI: Cooking and then cooling glutinous rice significantly lowers its GI by converting starches into resistant starches, which are digested more slowly.
Pairing Lowers Glycemic Load: Eating glutinous rice with protein, fiber, and healthy fats slows down the absorption of sugar, resulting in a lower overall glycemic impact.
Moderation is Key for Diabetes: Individuals with diabetes or those managing blood sugar should consume glutinous rice in moderation and employ strategies to lower its GI.
Not all 'Glutinous' Means High GI: The variability in different glutinous rice varieties means generalizing is inaccurate, and careful cultivar selection can matter.

What is Glutinous Rice and Why is It So Sticky?

Glutinous rice, also known as sticky rice or sweet rice, gets its name from its glue-like consistency when cooked—not because it contains gluten. The key to its unique texture lies in its starch composition. Unlike regular rice, which contains a mix of two types of starch, amylose and amylopectin, glutinous rice is composed almost entirely of amylopectin. Amylopectin is a highly branched starch molecule that is easily broken down by digestive enzymes, leading to a more rapid release of glucose into the bloodstream. The absence of amylose, a long, straight starch chain that is more difficult to digest, is what gives glutinous rice its soft, chewy, and sticky quality.

The Variable Glycemic Index of Glutinous Rice

While many people assume all sticky rice is high GI due to its composition, the truth is more nuanced. The glycemic index of glutinous rice can vary significantly, with reported values ranging from 48 to 94 depending on the specific cultivar. This wide range highlights that not all glutinous rice is created equal. A study published in the Journal of Physiological Sciences found that while some glutinous rice varieties trigger a high glycemic response, others can have a surprisingly low impact on blood sugar. Factors like preparation method and the specific cultivar play a critical role in determining the final GI value of a dish. For instance, a sticky rice dessert loaded with sugar will have a different GI effect than a savory, steamed variety consumed as part of a balanced meal.

Glutinous Rice vs. Other Rice Varieties

To understand the glycemic impact of glutinous rice, it's helpful to compare it to other common rice types. The primary differentiator is the amylose content. Rice varieties with higher amylose content, like Basmati, are generally lower on the GI scale because they are digested more slowly. Conversely, varieties with higher amylopectin content, like most glutinous and jasmine rice, tend to have a higher GI. A comparison reveals a clearer picture:

Glutinous Rice (low amylose): GI can range widely, with many varieties falling into the high GI category (75–98).
Jasmine Rice (low-medium amylose): GI is often high, in the range of 79–109, similar to many glutinous rices.
Brown Rice (high amylose, high fiber): GI is lower, typically in the range of 50–66, due to its higher fiber and amylose content.
Basmati Rice (high amylose): This variety has one of the lowest GI values among white rices, ranging from 43–69.

Comparison of Rice Varieties Glycemic Impact


Feature	Glutinous Rice	Brown Rice	Basmati Rice	Jasmine Rice
Amylose Content	Very Low	High	High	Low-Medium
Amylopectin Content	Very High	Low	Low	High
Typical GI Range	75-98+	50-66	43-69	79-109
Texture	Soft, Chewy, Sticky	Firm, Nutty, Less Sticky	Fluffy, Separate Grains	Fluffy, Soft, Slightly Sticky
Digestion Speed	Rapid	Slower	Slowest	Rapid

Factors Influencing Glutinous Rice's GI

The glycemic impact of glutinous rice is not fixed but can be influenced by several factors. Making informed choices about preparation and pairings can significantly help in managing blood sugar response.

Preparation Methods

One of the most effective ways to lower the GI of glutinous rice is through a process called retrogradation. Cooking the rice and then allowing it to cool in the refrigerator overnight converts some of its starch into resistant starch, which is not digested in the small intestine. Reheating the chilled rice for consumption doesn't completely reverse this process, meaning its GI remains lower than that of freshly cooked rice.

Eating with Accompaniments

What you eat with your glutinous rice can also make a big difference. Consuming it with protein, healthy fats, and fiber slows down the overall digestion and absorption of carbohydrates, leading to a smaller and slower rise in blood sugar. A meal of glutinous rice paired with a lean protein like chicken and a side of vegetables will have a far lower glycemic load than a bowl of sticky rice eaten on its own. Adding a source of acid, such as a vinegar-based sauce, can also help.

Portion Size

The amount of glutinous rice you eat directly influences its impact on your blood sugar. Even with a lower GI, large portions of any carbohydrate-rich food can still cause a significant blood sugar spike. A smaller portion, combined with other low-GI foods, is key to maintaining stable blood sugar levels.

Health Implications and Dietary Considerations

For those managing blood sugar, like individuals with diabetes, exercising caution with high-GI foods is essential. Eating large quantities of certain glutinous rice varieties can lead to significant postprandial (after-meal) blood sugar spikes. However, the variation in GI values, especially in different cultivars like the low-GI Anekomochi, suggests that not all glutinous rice needs to be avoided entirely. For most healthy individuals, moderate consumption of glutinous rice is not a concern as part of a balanced diet. However, for diabetic patients, opting for glutinous brown rice or employing cooling techniques can be a healthier alternative.

Conclusion

While many varieties of glutinous rice do have a high glycemic index due to their high amylopectin content, it is not universally true for all types. Research has shown that some cultivars can have a low GI, demonstrating a surprising diversity within this rice group. For those conscious of blood sugar levels, key strategies include choosing specific cultivars where known, using preparation methods like cooling and reheating to create resistant starch, and always pairing it with other nutrient-dense foods rich in protein, fat, and fiber. With careful consideration and moderation, glutinous rice can still be part of a healthy and balanced diet.

For more information on GI values of various foods, refer to resources like the Glycemic Index Foundation.

Disclaimer: This article is for informational purposes only and is not medical advice. Consult a healthcare professional or registered dietitian for personalized dietary guidance.

Frequently Asked Questions

Yes, glutinous rice is another name for sticky rice, or sweet rice. The 'glutinous' part refers to its glue-like consistency when cooked, not its gluten content.

Despite the misleading name, glutinous rice is naturally gluten-free. It is safe for individuals with celiac disease or gluten sensitivity.

You can lower its GI by cooking it and then refrigerating it overnight. The cooling process creates resistant starch, which is digested slower. Reheating the rice does not fully reverse this effect.

The wide range of GI values is due to the varying structure of amylopectin across different glutinous rice cultivars. This genetic variation results in different rates of digestion and impact on blood sugar.

Both jasmine and glutinous rice are typically high GI due to their low amylose and high amylopectin content. However, specific GI values vary widely depending on the type and preparation.

For diabetics, consuming high GI glutinous rice can lead to blood sugar spikes. It should be eaten in moderation and preferably prepared to lower its GI (e.g., cooling) or paired with other foods to balance its impact.

Brown rice is a whole grain with higher fiber and amylose content, giving it a lower GI and nuttier flavor. Glutinous rice has very low amylose and is milled, resulting in a sticky texture and often higher GI.