What Kind of Rice Has the Least Amount of Sugar?

November 19, 2025 •

4 min read

While rice contains almost no direct sugar, its carbohydrate content can cause blood glucose spikes, making the glycemic index (GI) the most important metric. The rice with the least impact on sugar levels is konjac rice, with a near-zero GI due to its composition of soluble fiber.

Quick Summary

The rice alternative with the lowest glycemic impact is konjac, with wild rice and black rice following as excellent low-GI grain options. The key lies in prioritizing fiber-rich, whole grains over refined white rice to ensure a slower, more stable release of glucose into the bloodstream.

Key Points

Konjac is King: Konjac (shirataki) rice, made from the konjac root, is the lowest-carb rice alternative with a near-zero glycemic index due to its high soluble fiber content.
Whole Grains Win: Whole-grain rice varieties like wild rice, black rice, and brown basmati rice have significantly lower GI values than refined white rice because they retain their fiber-rich bran layer.
Glycemic Index is Key: The glycemic index, which measures how quickly a food raises blood sugar, is the most important factor to consider rather than a low direct sugar content.
Parboiled Processing Lowers GI: Parboiled rice undergoes a steaming process that infuses nutrients into the grain and reduces its GI, making it a good medium-GI option.
Cooking Method Matters: Simple cooking techniques, such as cooling and reheating rice to increase resistant starch, can help lower the glycemic impact of your meal.
Wild Rice is a Grass: Despite its name, wild rice is an aquatic grass seed and a nutrient powerhouse with high protein and fiber, making it an excellent low-GI choice.

Understanding Sugar vs. Glycemic Index

When asking what kind of rice has the least amount of sugar, it's important to clarify a common misconception. Most types of plain, cooked rice contain almost no actual sugar. The real concern, particularly for individuals managing blood sugar, is the high carbohydrate content. When you eat carbohydrates, your body breaks them down into glucose (sugar), which then enters your bloodstream. The rate at which this happens is measured by the glycemic index (GI). Foods with a high GI are digested quickly and cause a rapid spike in blood sugar, while low-GI foods release glucose more slowly and gradually. Therefore, to find the rice with the "least amount of sugar" effect, you need to look for low-GI varieties.

The Ultimate Rice Alternative: Konjac Rice

If you are seeking the absolute lowest impact on blood sugar, traditional rice isn't even the answer. The closest and most effective alternative is konjac rice, also known as shirataki rice.

What is Konjac Rice?

Made from konjac root: This is not a grain but a product derived from the konjac plant, making it a powerful low-carb alternative.
Near-zero GI: Konjac rice has a glycemic index of close to zero, meaning it causes no significant blood sugar increase.
High in soluble fiber: Its main component is glucomannan, a soluble fiber that promotes feelings of fullness and aids digestive health.

Low-GI Whole-Grain Rice Varieties

For those who prefer a traditional grain, there are several whole-grain rices that offer a significantly lower GI than white rice due to their intact bran and germ layers, which increase fiber content.

Wild Rice

Technically a grass seed, not a true rice.
GI value is typically between 35 and 40.
Packed with protein, fiber, antioxidants, and minerals.
Has a distinct earthy, nutty flavor and a chewy texture.

Black Rice (Forbidden Rice)

Also rich in antioxidants, specifically anthocyanins, which give it its deep color.
GI value ranges from 35 to 45.
Offers a nutty flavor and high fiber content.

Brown Basmati Rice

A whole-grain version of aromatic basmati rice.
GI value is around 50.
Retains its bran and germ layers, which adds fiber and nutrients.

Parboiled (Converted) Rice

This processed rice is steamed in its husk before milling.
This process allows the grain to absorb more nutrients and creates a lower glycemic index.
GI value is between 38 and 45.

Rice Glycemic Index Comparison


Rice Type	Description	Glycemic Index (GI)	Primary Benefit for Sugar Control
Konjac Rice	Alternative from a root vegetable, not a true grain	~0	Highest fiber, lowest carb count, no blood sugar spike
Doongara Rice	Australian long-grain rice	28-30	Very low GI, high fiber
Wild Rice	Aquatic grass seed with an earthy flavor	35-40	Higher protein and fiber content than most rice
Black Rice	Ancient grain with deep color from antioxidants	35-45	Rich in antioxidants and fiber
Parboiled Rice	Processed to retain more nutrients and lower GI	38-45	Enhanced nutrient profile and lower GI than regular white rice
Brown Rice	Whole grain with bran and germ intact	50-55	More fiber and nutrients than white rice
White Rice	Refined grain with husk, bran, and germ removed	73-89	Causes a rapid spike in blood sugar due to lack of fiber

Cooking Methods for Lower GI

Even with low-GI rice, certain cooking methods can help further mitigate the blood sugar impact:

Use Extra Water: Cooking rice with more water and draining the excess can help reduce starchiness.
Cool and Reheat: When cooked rice is cooled, some of its starch becomes resistant starch, which digests more slowly. Cooling then reheating the rice can further enhance this effect.
Cook Al Dente: Cooking rice to an al dente (slightly firm) texture can also slow down digestion compared to softer, overcooked rice.
Add Fiber and Protein: Pairing rice with fiber-rich vegetables and lean proteins can slow the overall digestion of the meal and reduce blood sugar spikes.

The Best Choice for Your Health

When choosing rice with the least amount of sugar, the focus should be on its glycemic impact, not just the inherent sugar content. For the most significant blood sugar control, konjac rice is the best alternative. For a nutritious, whole-grain option, wild rice, black rice, and brown basmati are excellent choices that provide fiber and other essential nutrients. Parboiled rice is another good option that offers a lower GI than regular white rice. By making informed choices about the type of rice and how it's prepared, you can enjoy a healthier, more balanced meal. For more information on the health benefits of choosing brown rice over white rice, review this article from Harvard Health Publishing.

Conclusion

Ultimately, finding the rice with the least sugar impact means looking beyond the nutrition label's sugar count and focusing on the glycemic index. Whole-grain, high-fiber varieties like konjac, wild, and black rice cause a more gradual release of glucose, helping to manage blood sugar levels more effectively. Simple cooking adjustments and mindful portion control further empower you to make rice a healthy part of your diet. Prioritizing these options over refined white rice can lead to better metabolic health and more stable energy levels throughout the day.

Frequently Asked Questions

Plain white rice contains almost no direct sugar. However, it is high in carbohydrates, which your body quickly breaks down into glucose, causing a rapid spike in blood sugar levels.

Brown rice is generally considered healthier because it is a whole grain that retains the fiber and nutrients removed during the processing of white rice. This results in a lower GI and a more gradual release of glucose.

Yes, but with care. Diabetics should opt for low-GI varieties like wild rice, black rice, or brown basmati and practice strict portion control. Pairing rice with protein and vegetables also helps manage blood sugar.

To lower the glycemic impact, you can try cooking rice with more water and draining the excess, and cooling cooked rice before eating or reheating it to increase resistant starch.

No, wild rice is not a true rice but a type of aquatic grass seed. It is nutritionally dense and offers a lower GI and different texture than traditional rice grains.

Parboiled rice is rice that has been partially boiled in its husk before milling. This process pushes some nutrients into the grain and modifies the starch, resulting in a lower glycemic index.

In addition to konjac and whole-grain rice, other low-carb rice alternatives include cauliflower rice, broccoli rice, and hemp seeds, which provide different textures and nutrient profiles.