Which Rice Doesn't Turn Into Sugar? A Low-Glycemic Guide

November 22, 2025 •

5 min read

Rice is primarily starch, which the body converts into glucose, or sugar, during digestion. For those concerned with blood sugar levels, such as individuals with diabetes, the key is not finding rice that contains no sugar, but rather choosing varieties and preparation methods that minimize and slow down the conversion process, effectively reducing the glycemic impact.

Quick Summary

Rice is a starchy carbohydrate that breaks down into sugar, but specific varieties and preparation methods can significantly lower its impact on blood sugar. Opt for fiber-rich whole grains like brown, black, and wild rice, or try techniques like cooling cooked rice to create resistant starch, for better glycemic control.

Key Points

No Rice is Sugar-Free: All starchy carbohydrates, including rice, break down into glucose (sugar) in the body during digestion.
The Glycemic Index is Key: The speed at which rice converts to sugar is measured by its glycemic index (GI), and choosing a lower-GI variety is vital for blood sugar control.
Whole Grains Slow the Process: Opting for whole grain rice types such as brown, black, wild, or brown basmati significantly slows sugar absorption due to their higher fiber content.
Resistant Starch is Beneficial: Cooking and then cooling rice before reheating it increases its resistant starch, which bypasses digestion and has a lower impact on blood glucose.
Serving Method Matters: Pairing rice with a balanced combination of protein, fat, and high-fiber vegetables further moderates the release of glucose into the bloodstream.
Portion Control is Paramount: Even low-GI rice should be consumed in moderation as part of a balanced diet to effectively manage blood sugar levels.
Specific Varieties Excel at Low-GI: Some types, like Doongara rice and converted (parboiled) rice, are scientifically proven to have very low glycemic indexes.

Understanding the Glycemic Index (GI)

Before exploring specific rice types, it's crucial to understand the Glycemic Index (GI), which measures how quickly a food raises blood sugar levels. A high GI food causes a rapid spike, while a low GI food results in a slower, more gradual release of glucose into the bloodstream. White rice typically has a high GI, often over 70, due to the milling process that strips away the fiber-rich bran and nutrient-dense germ. Conversely, many whole grain and specific long-grain varieties have a lower GI, making them a better choice for blood sugar management.

Low-Glycemic Rice Varieties

Choosing the right type of rice is the most impactful step in managing its glycemic effect. Whole grain rice varieties are less processed and retain their natural fiber, which slows digestion and sugar absorption.

Brown Rice: As a whole grain, brown rice retains its bran and germ, giving it a moderate GI score of around 68. Its higher fiber content promotes satiety and slows down the conversion of carbohydrates to sugar.
Black Rice: Also known as “forbidden rice,” this nutrient-packed whole grain has a very low GI, often ranging from 35 to 45. Its deep color is due to anthocyanin antioxidants, which also have anti-inflammatory properties.
Wild Rice: Technically a semi-aquatic grass seed, wild rice is another excellent low-GI option, with a score of 35 to 40. It is particularly high in protein and fiber, helping to stabilize blood sugar levels effectively.
Brown Basmati Rice: This long-grain variety has a medium GI, around 50, and offers a nutty flavor profile. Like other whole grains, its intact bran layer contributes to slower glucose release.
Doongara Rice: An Australian long-grain rice, Doongara is known for its exceptionally low GI (28-30), making it one of the best choices for strict blood sugar control.

Cooking Methods to Further Reduce Glycemic Impact

Beyond choosing the right grain, how you prepare and serve rice can significantly alter its glycemic response. These techniques promote the formation of resistant starch, a type of fiber that isn't digested in the small intestine.

Cool and Reheat: Cooking rice and then refrigerating it for at least 12-24 hours before reheating increases its resistant starch content. This process of retrogradation makes the starch harder for the body to digest, resulting in a lower GI than freshly cooked rice.
Add Coconut Oil: A study showed that adding a small amount of coconut oil during the cooking process and then chilling the rice can increase resistant starch. The fat alters the starch structure, slowing down digestion.
Combine with Fiber and Protein: Eating rice with high-fiber vegetables, legumes, or lean protein is one of the most effective strategies. Fiber and protein slow the overall digestive process, preventing sharp blood sugar spikes.
Use Acid: Adding acidic ingredients, such as a splash of apple cider vinegar, to cooked rice (like in a rice salad) can slow gastric emptying and carbohydrate absorption.

Comparison of Rice Types by Glycemic Index


Rice Type	Description	Glycemic Index (GI)	Primary Benefit for Blood Sugar
Short-Grain White	Highly refined and starchy; used in sushi and sticky rice dishes.	~75+	None; fastest sugar release
Long-Grain White	Refined but with a lower GI than short-grain white rice.	~70	Moderate improvement over short-grain
Sona Masoori	Medium-grain, southern Indian variety.	51-69	Lighter texture with a more moderate glycemic impact.
Brown Rice	Whole grain, retains bran and germ.	68	High fiber content slows sugar absorption.
Brown Basmati	Aromatic whole grain with a nutty flavor.	~50	Retained bran and germ for slow digestion.
Red Rice	Whole grain with a reddish bran layer.	45-52	Rich in anthocyanins and fiber for slower sugar release.
Black Rice	Whole grain, also known as "forbidden rice."	35-45	High fiber and antioxidant content.
Wild Rice	Seed of a semi-aquatic grass, not true rice.	35-40	Rich in protein and fiber.
Doongara Rice	Australian long-grain variety.	28-30	Exceptionally low GI for superior blood sugar control.
Converted (Parboiled)	Processed to push nutrients from bran to endosperm.	38-45	Contains higher resistant starch content.

Conclusion: Strategic Choices for Healthier Rice Consumption

Ultimately, no rice is completely devoid of sugar, as all starchy carbohydrates convert to glucose. The goal for those seeking to manage their blood sugar is to select lower-GI varieties and employ strategic preparation techniques. Opting for whole-grain rice like black, red, or wild rice, which are rich in fiber and other nutrients, is a great starting point. Implementing cooking methods like the cooling and reheating process can also dramatically increase resistant starch and further reduce the glycemic response. By making informed choices about the type of rice and how it's prepared, you can continue to enjoy this versatile food as part of a healthy, balanced diet. For a deeper scientific dive into the mechanisms behind resistant starch, consider reading this authoritative review on Resistant Starch in Rice.

The takeaway: Choosing rice for stable blood sugar

Choose Whole Grains: Whole grain rice varieties like black, wild, brown, and red rice are lower on the glycemic index than white rice because they contain more fiber, which slows sugar absorption.
Prioritize Low-GI Rice: Specific types like Doongara and converted (parboiled) rice have notably low GI scores, making them safer choices for managing blood glucose levels.
Cook and Cool for Resistant Starch: Refrigerating cooked rice for 12-24 hours and then reheating it transforms some of its starch into resistant starch, which the body can't digest, further lowering its glycemic impact.
Pair with Protein and Fiber: Serving rice with lean protein, vegetables, or legumes is a proven strategy to mitigate blood sugar spikes, as these foods slow down digestion.
Mind Your Portion Sizes: Regardless of the type of rice, consuming a controlled portion is crucial for blood sugar management. The American Diabetes Association recommends using a 'plate method' for balanced meals.
Consider Adding Fat or Acid: Small amounts of coconut oil added during cooking or a splash of apple cider vinegar in a rice salad can also help reduce the glycemic response.
Avoid Quick-Cooking and Sticky Rice: Quick-cooking and short-grain, sticky rice are typically highly processed and have a higher GI, leading to faster blood sugar spikes.

Frequently Asked Questions

Yes, people with diabetes can eat rice in moderation by choosing high-fiber, low-glycemic varieties like brown or wild rice and controlling portion sizes.

Doongara rice, an Australian long-grain variety, is known for having one of the lowest glycemic indexes, often rated between 28 and 30.

Yes, adding a small amount of coconut oil during cooking, followed by refrigeration, can help increase the formation of resistant starch, which lowers the rice's glycemic impact.

When cooked rice is cooled, a process called retrogradation occurs, converting some of the starches into resistant starch. This type of starch is not digested, resulting in a lower glycemic response.

Yes, brown rice is generally better than white rice for blood sugar control because its higher fiber content and lower glycemic index lead to a slower, more controlled release of glucose.

Resistant starch is a type of fiber that isn't digested in the small intestine. It ferments in the large intestine, benefiting gut bacteria and resulting in a lower blood sugar spike compared to regular starch.

Yes, adding high-fiber vegetables, legumes, or lean protein to a rice dish helps slow the digestion of the carbohydrates in the rice, which prevents rapid blood sugar spikes.