What rice has the lowest glycemic index?

December 23, 2025 •

4 min read

While many rice varieties are known for their high glycemic index, certain types naturally have a lower GI, making them a better choice for blood sugar management. We explore what rice has the lowest glycemic index, including several highly nutritious whole-grain options that provide a steadier energy release.

Quick Summary

This article explores different rice types, highlighting those with low glycemic index ratings due to their higher fiber and amylose content. It covers the benefits of these varieties for blood sugar control and weight management, plus cooking tips to further reduce glycemic impact.

Key Points

Doongara Rice has the lowest GI: This Australian variety is cited as one of the lowest GI rices, making it an excellent option for blood sugar management.
Black and wild rice are top contenders: These whole grains offer low GI ratings (35-45) and are packed with antioxidants, fiber, and protein.
Parboiled rice increases resistant starch: The pre-cooking process in converted rice boosts its resistant starch and lowers its GI to the 38-45 range.
Brown rice is superior to white: Brown basmati has a lower GI than white basmati due to its higher fiber content, which slows digestion.
Cooking methods can lower GI: Cooling and reheating cooked rice increases its resistant starch, and adding coconut oil can also reduce its glycemic impact.
Pairing is crucial for blood sugar: Eating rice with high-fiber vegetables and lean proteins can slow absorption and create a more balanced meal.

Understanding the Glycemic Index (GI) of Rice

The glycemic index is a ranking system that measures how quickly a carbohydrate-containing food raises blood glucose levels. Foods are classified into three categories: low GI (55 or less), medium GI (56-69), and high GI (70 or more). A food's GI depends on factors like its starch composition, fiber content, and processing level. Rice with a higher proportion of amylose, a type of resistant starch, tends to have a lower GI because it is digested more slowly than rice high in amylopectin. Whole grain rice, which retains its bran and germ, also generally has a lower GI due to its higher fiber content.

The Top Low-GI Rice Varieties

Doongara Rice

This Australian long-grain rice variety is frequently cited as one of the lowest GI rices available, with a reported GI in the range of 28-30. In addition to its very low glycemic impact, Doongara rice is high in fiber and essential minerals like iron, zinc, and magnesium.

Black Rice

Also called forbidden rice, this nutrient-dense grain has a GI of 35-45. Its deep purple-black color comes from anthocyanins, powerful antioxidants known to improve insulin sensitivity and reduce inflammation. It has a nutty flavor and firm, chewy texture when cooked.

Wild Rice

Technically a semi-aquatic grass seed, wild rice is an excellent low-GI option with a rating of 35-40. It boasts a rich nutritional profile, containing more protein and fiber than many true rice varieties, and is a good source of B vitamins and essential amino acids.

Converted (Parboiled) Rice

This rice undergoes a unique pre-cooking process before milling, which forces nutrients from the bran into the grain and increases its resistant starch content. This process gives it a GI of 38-45, making it a lower-GI alternative to regular white rice.

Brown Basmati Rice

Brown basmati retains its fibrous bran and germ layers, giving it a GI of 45-52. Its higher fiber content and nutty flavor make it a healthier alternative to its white counterpart for managing blood sugar.

Low Glycemic Index Rice Comparison Table


Rice Type	GI Range	Key Characteristics
Doongara Rice	28–30	Very low GI, high fiber, mineral-rich.
Black Rice	35–45	Rich in antioxidants, nutty flavor, firm texture.
Wild Rice	35–40	High in protein and fiber, chewy texture.
Parboiled/Converted Rice	38–45	Enhanced resistant starch and B-vitamin content.
Brown Basmati	45–52	Whole grain, nutty flavor, slower digestion.
White Basmati	50–58	Aromatic, longer grain, moderately low GI.
Standard White Rice	70–90	High GI, rapidly digested, causes blood sugar spikes.

How to Reduce the Glycemic Impact of Any Rice

Even with higher GI rice, smart cooking and preparation can lower its effect on blood sugar.

Cool and Reheat: Cooking and then refrigerating rice for at least 12 hours causes the starches to recrystallize into a more resistant form. When reheated gently, this resistant starch slows digestion and can significantly lower the GI.
Add Coconut Oil: A study showed that adding a teaspoon of coconut oil to the cooking water and then cooling the rice for 10-12 hours can reduce its calories and GI by up to 50%.
Rinse Thoroughly: Rinsing white rice can help remove some of the surface starch that can contribute to a high GI.
Pair Strategically: Always combine rice with fiber-rich vegetables, legumes, and lean protein. This balanced approach slows carbohydrate absorption, resulting in a more controlled blood sugar response.

The Health Benefits of Low-GI Rice

Choosing low-GI rice extends benefits beyond simple blood sugar management for those with diabetes. These varieties offer several other health advantages.

Weight Management: The slower digestion rate promotes sustained fullness, which helps with appetite control and reduces overall calorie intake.
Sustained Energy: A steady release of glucose prevents energy crashes, leading to more consistent energy levels, improved focus, and less fatigue.
Improved Heart Health: Diets that emphasize lower GI foods are associated with a reduced risk of cardiovascular disease by positively impacting factors like cholesterol and blood pressure.
Enhanced Nutrition: Whole-grain, low-GI rices are nutritional powerhouses, containing higher levels of fiber, B vitamins, and essential minerals compared to their more refined counterparts.

For those interested in the science behind low-GI rice development, researchers at the LSU AgCenter have developed strains with very low GI ratings. Read more about low glycemic rice research at LSU: https://www.lsuagcenter.com/profiles/lbenedict/articles/page1616438936639

Conclusion

While standard white rice has a high glycemic index, a variety of delicious and healthy low-GI rice options are available for those looking to manage their blood sugar. Doongara, black rice, and wild rice are among the best choices, but even regular rice can be made healthier through smart cooking techniques like cooling and reheating. By prioritizing whole-grain options, controlling portion sizes, and balancing meals with fiber and protein, individuals can continue to enjoy rice as part of a healthy diet.

Frequently Asked Questions

Doongara rice, a long-grain variety from Australia, is often reported to have one of the lowest glycemic index ratings, typically between 28 and 30.

Yes, basmati rice is considered a moderately low to medium GI rice. Brown basmati has a GI of 45-52, while white basmati is 50-58, both significantly lower than standard white rice.

Rice varieties with a low GI generally have a higher proportion of amylose (a resistant starch) and higher fiber content. Less processing also helps, as whole grain rice retains more fiber.

Yes, you can. A simple trick is to cook the rice and then refrigerate it for 12-24 hours. The cooling process increases resistant starch, which reduces the GI when the rice is reheated.

Both wild rice (GI 35-40) and black rice (GI 35-45) are excellent choices for blood sugar control due to their low GI, high fiber, and rich nutrient profiles. The better option depends on your taste and texture preference.

Adding a small amount of coconut oil to the cooking water and then cooling the rice before eating can help lower its GI. The medium-chain triglycerides in coconut oil and the subsequent cooling process can reduce the glycemic impact.

Eating low-GI rice can lead to improved blood sugar control, better weight management due to increased satiety, more sustained energy levels, and enhanced heart health.