What is the Healthiest Type of White Rice?

January 2, 2026 •

3 min read

While all white rice is a refined grain, a specific variety, white basmati rice, is often considered a healthier option due to its lower glycemic index. The health implications of white rice are less about the type of grain itself and more about how it is prepared, served, and paired with other foods.

Quick Summary

Different types of white rice have similar nutritional profiles, though basmati rice offers a lower glycemic index than others. Key health factors depend on cooking methods, serving temperature, and how you pair it with other foods. Smart preparation and balanced pairing are more important than the specific white rice variety for overall health benefits.

Key Points

Basmati is best: White basmati rice generally has a lower glycemic index compared to other white rice varieties, leading to a slower and more moderate increase in blood sugar.
Nutritional parity: The differences in nutritional content, aside from the glycemic index, are often minimal between various types of white rice.
Resistant starch matters: Cooking and then cooling white rice significantly increases its resistant starch content, which acts like fiber and supports gut health.
Preparation is paramount: The health impact of any white rice is more dependent on how it is cooked and served rather than the specific variety.
Pairing is key: Always pair white rice with lean protein and fiber-rich vegetables to create a balanced meal that helps stabilize blood sugar levels.
Moderation and balance: All white rice can be part of a healthy diet when consumed in moderation and alongside other nutritious foods.

Debunking the Myth: Are All White Rices the Same?

It is a common misconception that all white rice is nutritionally identical. While it is true that the milling process removes the husk, bran, and germ from all white rice varieties, leading to a loss of fiber and several nutrients, there are still subtle differences. These variations are primarily in their starch composition and how they affect blood sugar levels, measured by the glycemic index (GI). Most commercially available white rice is also fortified with B vitamins and iron to restore some of the lost nutritional value.

The Case for White Basmati Rice

Among the various types of white rice, basmati stands out for its relatively lower GI. A lower GI means that the carbohydrates are digested and absorbed more slowly by the body, leading to a more gradual increase in blood sugar levels. This is particularly beneficial for individuals managing diabetes or those aiming for sustained energy release and reduced hunger. Basmati rice's longer, fluffier grains also separate easily when cooked, making it a culinary favorite for many dishes.

Other Popular White Rice Varieties

While basmati has a slight edge, other types of white rice, such as jasmine and arborio, are not inherently unhealthy when consumed in moderation. Jasmine rice is known for its fragrant aroma and softer texture, while arborio rice has a high starch content that lends a creamy consistency to dishes like risotto. Nutritionally, however, their differences in GI and micronutrient content are minimal compared to basmati.

The Power of Preparation: Creating Resistant Starch

One of the most effective ways to boost the health benefits of any white rice is through a simple cooking technique that increases resistant starch. Resistant starch is a type of fiber that resists digestion in the small intestine and acts like a prebiotic, feeding beneficial gut bacteria.

To maximize resistant starch:

Cook your rice as you normally would.
Allow it to cool completely in the refrigerator for at least a few hours, or preferably overnight.
Reheat the rice when you are ready to eat it. The cooling process changes the rice's starch structure, and reheating does not reverse this effect.

The Importance of Pairing

Eating any white rice in isolation will primarily provide a rapid dose of carbohydrates, which can lead to quick energy spikes and subsequent crashes. The key to a balanced meal is combining white rice with other nutrient-rich foods that help slow digestion and manage blood sugar.

Best practices for pairing white rice:

Add Protein: Combine rice with lean proteins like chicken, fish, tofu, or legumes to increase satiety and slow carbohydrate absorption.
Include Fiber: Mix in plenty of non-starchy vegetables such as spinach, broccoli, or bell peppers to boost fiber intake.
Healthy Fats: Incorporating healthy fats, like those from avocado or a drizzle of olive oil, can further aid in slowing digestion and promoting fullness.

A Comparative Look at White Rice Varieties


Feature	White Basmati Rice	White Jasmine Rice	Arborio Rice
Glycemic Index	Lower (approx. 50-58)	Higher (approx. 68-80)	Higher, high starch content
Texture	Fluffy, separate grains	Soft, slightly sticky	Very creamy and sticky
Aroma	Distinctly fragrant	Sweet, floral aroma	Neutral
Cooking Time	Average	Average	Longer, with more liquid
Best For	Curries, pilafs, side dishes	Thai and Vietnamese cuisine	Risotto, rice pudding

Conclusion

While a definitive answer to "what is the healthiest type of white rice" points towards basmati due to its lower glycemic index, the overall health impact of any white rice is profoundly influenced by how it's prepared and what it's eaten with. Strategies like turning it into resistant starch and creating balanced meals with protein, fiber, and healthy fats are far more impactful than the specific variety you choose. So, whether you prefer the fluffiness of basmati or the aroma of jasmine, incorporating smart cooking and pairing methods allows you to enjoy white rice as part of a healthy diet.

Learn more about the science of resistant starch from the National Institutes of Health.

Frequently Asked Questions

Yes, cooking white rice and then cooling it in the refrigerator increases the amount of resistant starch, a type of fiber that resists digestion. Reheating the rice later does not reverse this effect, so it remains a healthier option with fewer calories absorbed and better gut benefits.

For individuals with diabetes, white rice can cause a more rapid spike in blood sugar levels than whole grains. However, choosing low-GI basmati rice, controlling portion sizes, and pairing it with protein and vegetables can help manage this effect. Always consult a healthcare provider for personalized advice.

White basmati rice has a lower glycemic index than white jasmine rice. This means basmati rice causes a more gradual and sustained rise in blood sugar, which is a key health consideration for many people.

Brown rice is generally more nutritious overall because it retains more natural fiber and minerals. While enriched white rice has some vitamins and minerals added back, it still lacks the fiber content of brown rice. The fiber in brown rice is linked to better blood sugar control and heart health.

Both are basmati, but white basmati is polished and has the bran and germ removed, while brown basmati is a whole grain with these intact. Brown basmati is higher in fiber and certain nutrients but has a nuttier flavor and longer cooking time.

To create a more balanced meal, pair your white rice with a source of lean protein (like chicken or legumes), plenty of fiber-rich vegetables, and healthy fats. This combination helps slow down carbohydrate absorption and keeps you feeling full longer.

Rinsing white rice is a traditional step that can remove excess starch, resulting in fluffier, less sticky grains. It can also help reduce the amount of arsenic, a heavy metal that rice can accumulate from soil.