What Rice Has the Lowest Sugar Content? A Guide to Healthier Grains

December 12, 2025 •

4 min read

According to the University of Sydney, wild rice boasts a low glycemic index (GI) between 35 and 40, making it one of the top contenders for what rice has the lowest sugar content due to its slow glucose release. This guide explores which rice varieties and cooking methods are best for managing blood sugar.

Quick Summary

Many rice varieties contain minimal simple sugars, but their impact on blood sugar varies significantly based on their glycemic index. Whole grains like wild rice, black rice, and parboiled rice are better choices for a steady release of energy and stable glucose levels.

Key Points

Low Glycemic Index is Key: When asking what rice has the lowest sugar content, focus on the glycemic index (GI), as it measures how quickly carbohydrates affect blood sugar, which is more important than the minimal free sugar content.
Wild Rice and Black Rice are Top Choices: Wild rice and black rice are excellent low-GI options, with wild rice typically having a GI of 35-40 and black rice around 35-45.
Parboiled Rice is a Good Compromise: Parboiled (or converted) white rice undergoes a process that increases its resistant starch and lowers its GI to 38-45, making it a better choice than regular white rice.
Brown Basmati is a Healthier Whole Grain: Brown basmati retains its fibrous bran and germ layers, giving it a lower GI (45-52) and higher fiber content than white basmati.
Cooking Methods Matter: The "cook-cool-reheat" method and adding a healthy fat like coconut oil can increase resistant starch and further lower the GI of any rice.
Portion Control is Important: Even with low-GI rice, portion control is essential to manage total carbohydrate intake and prevent blood sugar spikes.

Understanding Sugar vs. Glycemic Index in Rice

When considering "what rice has the lowest sugar content?", it's important to differentiate between free sugar and the glycemic index (GI). While many types of cooked rice contain negligible amounts of simple sugars, they are high in carbohydrates, which break down into glucose in the body. The glycemic index measures how quickly this carbohydrate breakdown and glucose absorption occurs, causing a rise in blood sugar. For those managing blood sugar, focusing on rice varieties with a low GI is more impactful than looking at the tiny amount of free sugar.

The Role of Fiber and Amylose

The higher the fiber content and the higher the amylose-to-amylopectin ratio, the lower a rice's glycemic index tends to be. Amylose is a type of starch that digests slowly, while amylopectin digests rapidly. This is why whole-grain rice varieties, which retain the fibrous bran and germ layers, generally have a lower GI than refined white rice.

Top Rice Varieties with the Lowest Sugar Content

Wild Rice

Technically a semi-aquatic grass seed, not a true rice, wild rice consistently ranks as one of the best options for those seeking a low-sugar-impact grain. It has a low GI of approximately 35-40 and is packed with fiber and protein, contributing to a feeling of fullness and stable blood sugar. Its chewy texture and earthy, nutty flavor make it a unique and nutritious addition to many meals.

Black Rice (Forbidden Rice)

Black rice is another excellent choice with a low GI, ranging from 35 to 45. Its deep color comes from a high concentration of antioxidants called anthocyanins, which offer numerous health benefits beyond blood sugar control. Like other whole grains, its fiber content slows down digestion.

Parboiled (Converted) Rice

This is white rice that has been processed to boost its nutritional value and lower its GI. The process of soaking, steaming, and drying rice before milling forces nutrients into the endosperm and increases its resistant starch content. This results in a GI of 38-45, making it a lower-GI alternative to regular white rice.

Brown Basmati Rice

Brown basmati rice is a whole-grain alternative to white basmati, retaining the fibrous outer layers. It has a medium GI of around 50, which is significantly lower than that of standard white rice, and offers more fiber and nutrients. Its long grains and distinct aroma make it a popular choice.

Other Low-GI Options

Red Rice: This whole grain has a nutty flavor and a GI of 45-52.
Bamboo Rice: With a GI of 35-40, this unique rice type is harvested from bamboo groves and has a high fiber content.
Wehani Rice: A whole-grain rice with a GI of around 55, known for its aromatic, nutty flavor.

Cooking Methods to Lower the Glycemic Impact of Rice

Beyond choosing the right type of rice, how you prepare it can further lower its glycemic impact. One notable hack is to increase the resistant starch content.

The Cook-Cool-Reheat Method: Cooking rice, then cooling it in the refrigerator overnight, and finally reheating it before eating significantly increases its resistant starch. This process changes the starch structure, making it behave more like fiber and delaying the release of glucose.

Add Healthy Fats: Incorporating a small amount of coconut oil or another healthy fat during the cooking process can also boost resistant starch and help lower the GI of the final dish.

Portion Control: Even with a low-GI rice, consuming large portions will still increase your overall carbohydrate intake and impact blood sugar. Sticking to moderate serving sizes is crucial.

Comparison of Low-Sugar Rice Varieties


Rice Variety	Glycemic Index (GI)	Key Benefits	Flavor & Texture
Wild Rice	35-40	High in fiber, protein, antioxidants; low GI	Chewy, earthy, nutty
Black Rice	35-45	Rich in anthocyanin antioxidants; low GI	Slightly sweet, nutty, firm
Parboiled Rice	38-45	Increased resistant starch, boosted vitamins	Firm, fluffy, less starchy
Brown Basmati	45-52	Higher fiber than white rice; good flavor	Nutty, firm
Red Rice	45-52	High in fiber and anthocyanins	Chewy, nutty
Wehani Rice	~55	Whole grain, aromatic	Nutty, firm

Conclusion

While all rice varieties contain carbohydrates that convert to sugar, the real measure of their impact on blood sugar is their glycemic index. Whole-grain options like wild rice, black rice, and parboiled rice have the lowest GI, making them the best choices for those managing blood sugar levels or simply seeking healthier grains. In addition to choosing a low-GI variety, implementing cooking methods such as adding healthy fat and the cook-cool-reheat process can further enhance the health benefits. By making informed choices and controlling portion sizes, you can enjoy rice as part of a balanced, low-sugar diet. For more information on resistant starch and diet management, consult resources from authoritative sources such as the American Diabetes Association or the National Institutes of Health.

Frequently Asked Questions

The best types of rice for a diabetic diet are low-glycemic varieties, such as wild rice, black rice, and brown basmati rice. These options have a lower glycemic index, meaning they cause a slower and more gradual rise in blood sugar compared to standard white rice.

Both brown rice and white rice contain very little simple sugar. The difference lies in their glycemic index due to processing; brown rice is a whole grain with more fiber, leading to a lower GI and a more stable blood sugar response than white rice.

You can lower the glycemic impact of rice by following the 'cook-cool-reheat' method, which increases resistant starch. Alternatively, adding a teaspoon of coconut oil during cooking can also help reduce the glycemic response.

Basmati rice, particularly the brown variety, is considered to have a lower to medium glycemic index (45-52) compared to other types of white rice. Its higher amylose content allows for a slower release of sugar into the bloodstream.

Yes, wild rice is an excellent low-sugar-impact choice, not because it lacks simple sugars, but because it is a low-glycemic grain with a GI of 35-40. This means its carbohydrates are digested slowly, providing a steady release of energy without causing a sharp spike in blood sugar.

Parboiled rice undergoes a process of soaking and steaming before milling, which changes its starch composition to be more like resistant starch and lowers its GI (38-45). Regular white rice is simply milled, giving it a higher GI.

For those seeking lower-carb options, excellent alternatives include cauliflower rice, which is made by grating cauliflower into a rice-like texture, or shirataki noodles, which can be mixed with rice.