Understanding Your Diet: Is Jasmine Rice High in GI?

October 19, 2025 •

5 min read

According to a study published in Glycemic index of American-grown jasmine rice classified as high, certain jasmine rice varieties were classified as high-GI foods, with values sometimes exceeding that of pure glucose. This surprising fact raises important questions for anyone watching their blood sugar levels: is jasmine rice high in GI? The answer lies in understanding the rice’s processing, starch composition, and how it is prepared and consumed.

Quick Summary

This article explores the glycemic index (GI) of jasmine rice, explaining why the white variety is considered high GI while its brown counterpart is a healthier option. It details cooking methods and meal pairings that can lower its glycemic impact, alongside offering healthier, low-GI alternatives.

Key Points

White Jasmine Rice is High GI: White jasmine rice has a high glycemic index (GI), typically in the range of 70-91, which can cause significant blood sugar spikes.
Processing Increases GI: The refining process removes fiber from white jasmine rice, leading to faster digestion and higher blood sugar impact.
Cooling Cooked Rice Lowers GI: Refrigerating cooked rice for several hours increases its resistant starch content, which in turn reduces its GI.
Pairing Matters: Eating jasmine rice with fiber, protein, and healthy fats slows carbohydrate absorption, lowering the meal's overall glycemic load.
Consider Healthier Alternatives: For better blood sugar control, opt for low-GI alternatives such as brown basmati rice, quinoa, barley, or wild rice.
Brown Jasmine Rice is a Better Option: Brown jasmine rice, as a whole grain, retains its fiber and has a lower GI compared to the white variety.
Portion Control is Key: Even with strategies to lower GI, controlling portion sizes is crucial for managing blood sugar and overall health.

What is the Glycemic Index (GI)?

Before diving into the specifics of jasmine rice, it is essential to understand the concept of the Glycemic Index (GI). The GI is a rating system for carbohydrate-containing foods that indicates how quickly each food affects your blood sugar (glucose) level when eaten on its own. Carbohydrates that break down quickly during digestion have a high GI, causing a rapid and significant rise in blood glucose. On the other hand, low-GI carbohydrates are digested more slowly, releasing glucose into the bloodstream gradually and steadily.

There are three main GI categories:

Low GI: 55 or less
Medium GI: 56 to 69
High GI: 70 or more

For individuals managing blood sugar conditions like diabetes, choosing low-GI foods is a key strategy for maintaining stable blood glucose levels. However, GI is not the only factor. The Glycemic Load (GL) is also important as it considers both the GI and the portion size, providing a more comprehensive picture of a food's impact.

Is Jasmine Rice High in GI? The In-Depth Answer

The simple answer is that white jasmine rice is indeed a high-GI food. Various studies confirm this, placing its GI value in the high category. One study from 2015 reported the overall mean GI for jasmine rice was 91, which is significantly high. Other sources place it in the 70-89 range, still firmly in the high-GI bracket. The reason for this high rating is tied to its processing and starch composition.

Most white jasmine rice is a refined grain, meaning the outer bran and germ layers have been removed. This process strips the rice of fiber, which is crucial for slowing down digestion. Without this fiber, the starchy carbohydrates are rapidly converted to glucose and absorbed into the bloodstream, leading to a quick spike in blood sugar.

In contrast, brown jasmine rice, a whole-grain alternative, retains its bran and germ. This adds fiber, which slows digestion and results in a lower GI than its white counterpart, making it a healthier choice for blood sugar management.

Strategies to Lower the Glycemic Impact of Jasmine Rice

If you love white jasmine rice but are concerned about its GI, there are several methods you can use to mitigate its effect on your blood sugar:

Refrigerate After Cooking: A simple but effective method is to cook the rice and then refrigerate it for at least 12 hours. This process, known as retrogradation, increases the amount of resistant starch in the rice, which is not digested in the small intestine. This lowers the rice's GI. Reheating the rice doesn't reverse this change.
Combine with Fiber and Protein: Never eat white rice alone. Pairing it with plenty of fiber-rich vegetables and a source of lean protein or healthy fats significantly slows down the absorption of carbohydrates. For example, serve a smaller portion of jasmine rice with a large serving of stir-fried vegetables and chicken, or add beans and lentils to your meal.
Add Coconut Oil: A small amount of virgin coconut oil added during the cooking process can alter the starch's structure, slowing down its digestion and absorption. For every 100g of rice, add about one teaspoon of coconut oil to the cooking water.
Use Vinegar: The acidity of vinegar is known to slow gastric emptying and carbohydrate absorption. Adding a tablespoon of apple cider vinegar to a rice salad can help lower the meal's overall GI.

Comparison of Rice Varieties and Their GI

Different types of rice have varying GI values, primarily due to differences in starch composition (amylose vs. amylopectin) and processing. Long-grain, fluffy rice typically has a higher amylose content and lower GI than stickier, short-grain rice.


Rice Type	Description	GI Range	Typical Amylose	Nutritional Notes
White Jasmine Rice	Long-grain, refined, aromatic	High (70-91)	Lower	Low in fiber, quick digestion
Brown Jasmine Rice	Long-grain, whole-grain, aromatic	Medium (closer to 50)	Higher	Higher in fiber and nutrients
Basmati Rice	Long-grain, aromatic, firmer texture	Medium-Low (50-59)	Higher	Fluffier, lower GI than white jasmine
Brown Rice	Whole-grain, various types	Medium (around 50-79)	Higher	High in fiber, varies by type
Wild Rice	Aquatic grass, not true rice	Low (35-40)	N/A	High in protein and fiber
Black Rice	Whole-grain, ancient grain	Low (35-45)	N/A	High in antioxidants and fiber

Healthier Low-GI Alternatives to Jasmine Rice

If you need to limit high-GI foods, especially if you have diabetes or insulin resistance, there are many excellent, lower-GI grains to incorporate into your diet. These alternatives offer great flavor and texture while promoting stable blood sugar levels:

Quinoa: A complete protein, quinoa has a low GI of around 50 and is a versatile, gluten-free grain that cooks quickly.
Barley: With a GI of 28, hulled barley is an excellent choice for a slow-release carb. It's high in fiber and can be used in soups, salads, and side dishes.
Brown Basmati Rice: As mentioned, brown basmati is a whole grain with a GI of around 50, providing a flavorful and nutritious alternative to white rice.
Wild Rice: Not actually a rice but an aquatic grass seed, wild rice has a low GI and offers a chewy texture and nutty flavor.
Millet: A whole grain with a medium GI, millet is a good source of fiber and can be cooked to a fluffy or creamy consistency.
Cauliflower Rice: For a very low-carb option, riced cauliflower is a great substitute. It has virtually no glycemic impact and adds vegetables to your meal.

Conclusion

While white jasmine rice is a delicious and popular staple, its high glycemic index means it can cause significant blood sugar spikes, especially for individuals with diabetes or insulin resistance. However, this doesn't mean you must banish it from your diet. By understanding its impact and employing strategic cooking and pairing methods, you can manage its glycemic effect. For those seeking lower-GI options, brown jasmine rice and other whole grains like quinoa, barley, and brown basmati rice offer excellent alternatives that provide sustained energy and support overall metabolic health. Ultimately, mindful portion control and balancing your plate with protein, fiber, and healthy fats are key to enjoying any carbohydrate, including jasmine rice, as part of a nutritious diet.

For further reading on the Glycemic Index, you can visit the Glycemic Index Foundation.

Frequently Asked Questions

No, brown jasmine rice is a whole grain that retains its fiber and nutrients, giving it a significantly lower GI than its white counterpart. It is a much healthier option for blood sugar management.

You can lower the GI of white jasmine rice by cooking it with a small amount of coconut oil and then refrigerating it for at least 12 hours before reheating and eating. Combining it with protein, fiber, and healthy fats also helps.

GI measures how quickly a food raises blood sugar, while GL considers both the GI and the portion size of the food consumed. GL provides a more complete picture of a food's impact on blood sugar levels.

Yes, basmati rice is generally a good alternative. It is a long-grain rice with a medium-low GI, meaning it causes a more gradual rise in blood sugar compared to white jasmine rice.

Yes, cooking methods can affect the GI of rice. For example, cooking rice with coconut oil and chilling it to increase resistant starch are proven methods to lower its glycemic impact.

Excellent low-GI alternatives to rice include quinoa, barley, wild rice, and brown basmati rice. For a very low-carb option, consider riced cauliflower.

Not necessarily. While white jasmine rice should be consumed in moderation and with caution, people with diabetes can manage its effects by controlling portion sizes and pairing it with high-fiber vegetables, protein, and healthy fats.