Is Rice Flour High in Sugar? Unpacking the Glycemic Impact

October 27, 2025 •

3 min read

White rice flour, though low in actual sugar, has a high glycemic index of 95. This can cause significant spikes in blood glucose. The high carbohydrate content and low fiber content lead to a similar effect as high-sugar foods.

Quick Summary

Rice flour itself isn't high in sugar, but its high glycemic index and high carbohydrate content can cause blood sugar levels to rise quickly. White rice flour, in particular, has low fiber and fewer nutrients, which makes it less than ideal compared to brown rice flour for blood sugar control. The correct type and portion sizes are important for healthy eating.

Key Points

High Glycemic Index: White rice flour has a high GI of 95, causing rapid blood sugar spikes despite low sugar content.
Carbohydrate-Dense: Its high concentration of easily digestible carbohydrates is the main cause of its quick effect on blood glucose.
Low Fiber in White Flour: The milling process removes the bran and fiber from white rice flour, accelerating sugar absorption.
Better Brown Rice Flour: Brown rice flour contains more fiber, leading to a more gradual and healthier rise in blood sugar.
Diabetic Consideration: Due to its blood sugar impact, white rice flour is not recommended for diabetics; alternatives like almond or coconut flour are better.
Incorporate Mindfully: When used, rice flour should be combined with protein and high-fiber ingredients, and consumed in moderation, especially by those monitoring their blood sugar.

Understanding the Glycemic Impact of Rice Flour

Although the nutritional label on rice flour may show a low sugar count, the glycemic index (GI) is a more accurate measure of a food's effect on blood sugar. White rice flour has a high GI of around 95, leading to a quick blood sugar spike. For comparison, table sugar has a GI of about 65. The milling process removes most of the fiber. This leaves a starchy flour that the body quickly converts to glucose.

The Role of Carbohydrates and Fiber

The main component of rice flour is carbohydrates. In 100 grams of white rice flour, there are over 80 grams of carbohydrates and very little dietary fiber. The low fiber content does not slow the absorption of these carbs into the bloodstream. A high intake of these easily digested carbohydrates can cause the body to release a large amount of insulin, which can be problematic for those with insulin resistance or diabetes. Brown rice flour retains the bran layer, resulting in higher fiber content. This fiber slows down digestion and glucose absorption, leading to a more gradual increase in blood sugar levels.

Comparison Table: White Rice Flour vs. Brown Rice Flour


Feature	White Rice Flour	Brown Rice Flour
Processing	Polished rice with bran and germ removed	Whole grain with bran and germ intact
Texture	Smooth and fine	Slightly coarser and grainier
Flavor	Neutral and mild	Slightly nutty and earthy
Nutritional Profile	Fewer vitamins, minerals, and fiber	Higher in fiber, vitamins, and minerals
Glycemic Index	High (~95)	Moderate (~65-70)
Impact on Blood Sugar	Rapid spike	Gradual increase

The Implications for Diabetics and Healthy Eaters

White rice flour is not ideal for those managing blood sugar, like individuals with diabetes, because of its high glycemic load and index. Its quick conversion into sugar can destabilize blood glucose levels. Brown rice flour, with more fiber and a lower GI, is a better alternative for maintaining stable blood sugar. However, even brown rice flour should be used in moderation as part of a balanced diet. Combining it with ingredients rich in protein and fiber, like nuts or seeds, can help further mitigate its impact on blood sugar. Low-GI flours like almond or coconut flour are even better alternatives for managing blood sugar.

How to Use Rice Flour Mindfully

A balanced approach is key for those who enjoy rice flour's unique properties. It is often used in gluten-free baking to achieve a light, delicate texture. Here are some ways to incorporate it mindfully:

Blend it with other flours: Mixing rice flour with lower-GI options like almond, coconut, or chickpea flour can reduce the overall glycemic load of a baked good.
Pair with protein and fiber: When consuming a rice flour-based dish, ensure the meal includes plenty of protein and fiber from vegetables or legumes. This helps slow down the digestion of carbohydrates.
Control portion sizes: It's wise to practice portion control with foods made from rice flour. A little goes a long way, especially for sweet treats.
Consider brown rice flour: Swap white rice flour for brown rice flour to benefit from the added fiber and nutrients.

Gluten-Free Flour Guide

Explore different gluten-free flours and their properties to make a healthier choice. While rice flour is a versatile option, others offer superior nutritional profiles, especially for managing blood sugar. Flours from legumes like chickpea flour (besan) have a low GI and are rich in protein and fiber. Nut flours like almond flour contain healthy fats, protein, and fiber, leading to a much lower impact on blood sugar. A variety of flours exist to meet different dietary needs.

Conclusion

Rice flour itself has negligible amounts of simple sugar, but it is not a low-sugar or low-carbohydrate food. Its high glycemic index, particularly in the white variety, means it can act like a high-sugar food by causing blood sugar levels to spike rapidly. Moderation and conscious choices are essential for those concerned with blood sugar control, such as diabetics. Opting for brown rice flour or blending it with lower-GI, higher-fiber alternatives like nut and legume flours is a far healthier approach. Paying attention to the glycemic impact, not just the sugar count, is crucial for making informed dietary decisions and maintaining balanced blood sugar levels.

Frequently Asked Questions

Plain rice flour has a very low amount of actual simple sugar. For example, one cup of white rice flour contains only about 0.2 grams of sugar. Its effect on blood sugar is due to its high carbohydrate content, which is rapidly converted to glucose during digestion.

Generally, whole wheat flour is considered a better option than white rice flour for diabetics due to its higher fiber content and lower glycemic index. While some whole grain flours have a moderate GI, white rice flour's very high GI can cause faster and more significant blood sugar spikes.

Rice flour is a popular gluten-free alternative to wheat flour because it is safe for individuals with celiac disease or gluten sensitivity. Its light, fine texture makes it suitable for creating delicate cakes and pastries, though it is often combined with other flours to improve structure.

Both white and brown rice flour have very low levels of simple sugars, but they differ significantly in their glycemic impact. Brown rice flour contains more fiber and nutrients because it retains the bran layer, which slows digestion and leads to a more moderate rise in blood sugar. White rice flour has minimal fiber, causing a rapid spike.

No, rice flour is not suitable for a low-carb diet. It is extremely high in carbohydrates, with a single cup of white rice flour containing over 126 grams. Low-carb alternatives like almond flour or coconut flour are much better options for this type of diet.

To reduce the glycemic effect, you can combine rice flour with other flours that are higher in fiber and protein, such as almond flour, coconut flour, or chickpea flour. Including other high-fiber ingredients and protein sources in your meal can also help slow down the absorption of carbohydrates.

Glutinous rice flour, also known as sweet or sticky rice flour, is made from a different type of rice that becomes chewy and sticky when cooked. While still high in carbohydrates, its specific starch composition and preparation methods give it unique properties. Its glycemic impact remains high, so it should also be consumed in moderation, especially by those monitoring blood sugar levels.