Which Rice Has the Least Sugar Content? A Guide to Low-GI Options

November 27, 2025 •

4 min read

While rice is a primary source of carbohydrates, it's a common misconception that all types have a high amount of simple sugar; for instance, cooked white rice has only about 0.05g of sugar per 100g. This guide will explore which rice has the least sugar content by examining its overall glycemic impact and different low-GI options.

Quick Summary

This guide covers several low-glycemic rice varieties, including wild, black, brown, and parboiled rice, all suitable for managing blood sugar levels. It explains how processing and cooking methods affect the glycemic index (GI) and provides actionable tips for preparing healthier rice dishes.

Key Points

Wild Rice is a Top Pick: As an aquatic grass, wild rice technically isn't a true rice but has one of the lowest glycemic index (GI) scores, ideal for stable blood sugar.
Black Rice Offers Antioxidants: With a low GI (35-45) and high levels of anthocyanin antioxidants, black rice is both blood-sugar-friendly and nutrient-dense.
Parboiling Creates Resistant Starch: The special processing of parboiled rice, including steaming, makes its starch less digestible, lowering its GI compared to regular rice.
The 'Cook, Cool, Reheat' Trick Works: Cooling cooked rice in the refrigerator overnight converts some starch into resistant starch, which has a reduced glycemic impact when eaten cold or reheated.
Portion Control is Key: Regardless of the type, monitoring portion sizes is essential for managing blood sugar, especially when paired with protein and fiber.
Add-ins Can Lower Overall GI: Combining rice with healthy fats (like coconut oil), proteins, and high-fiber vegetables slows down carbohydrate absorption and further mitigates blood sugar spikes.

Understanding Rice and Its Glycemic Impact

When we talk about the "sugar content" of rice, we are usually referring to its impact on blood glucose levels rather than the grams of simple sugars it contains. All rice is primarily a carbohydrate that the body breaks down into glucose for energy. The speed and extent of this process are measured by the Glycemic Index (GI), with low-GI foods causing a slower, more gradual rise in blood sugar. This is especially important for individuals managing diabetes or seeking better metabolic health. The difference in GI among rice types is largely due to processing, fiber content, and the ratio of starches like amylose to amylopectin.

The Science Behind Glycemic Index

White rice varieties, which are stripped of their outer bran and germ layers, are mostly starch and have a high GI, causing a rapid blood sugar spike. In contrast, whole-grain rice varieties retain these fibrous layers, which slow down digestion and result in a lower GI. Another influencing factor is the amylose content. Rice with a higher proportion of amylose digests more slowly, leading to a lower GI score. Knowing these factors helps identify not just which rice has the least sugar content, but which has the most controlled effect on your body.

Top Rice Varieties with a Low Glycemic Impact

To find the rice that is best for blood sugar control, consider these low-GI options:

Wild Rice: Technically an aquatic grass seed, wild rice is a nutritional powerhouse. It boasts a very low GI, typically ranging from 35 to 40, making it an excellent choice for stabilizing blood sugar. Its high protein and fiber content promote satiety and slow the release of glucose.
Black Rice: Also known as 'forbidden rice,' this variety has a GI of 35-45 and is rich in anthocyanin antioxidants, which provide anti-inflammatory benefits and may improve insulin sensitivity. Its nutty flavor and chewy texture make it a versatile ingredient for salads and side dishes.
Parboiled Rice: This rice is processed before milling by soaking, steaming, and drying the grain. This process drives nutrients from the bran into the starchy kernel and alters the starch structure. Parboiled rice has a lower GI (38-50) than both white and regular brown rice, making it a suitable choice for blood sugar management.
Brown Basmati Rice: A whole-grain version of aromatic basmati, this rice retains its fibrous bran and germ. It has a medium GI around 50, a nutty flavor, and takes longer to digest than its white counterpart, contributing to more stable blood sugar.
Doongara Rice: An Australian long-grain rice variety, Doongara is known for its low GI (28-30), which is excellent for stable blood sugar levels. It is a reliable option for individuals focused on diabetes management.

Comparison of Low-GI Rice Varieties


Rice Variety	Typical Glycemic Index (GI)	Key Characteristics	Best for...
Wild Rice	35-40	Aquatic grass seed, high in fiber and protein, nutty flavor	Lowest GI option, high nutrient density
Black Rice	35-45	Rich in antioxidants (anthocyanins), chewy texture	Antioxidant benefits, visually appealing dishes
Parboiled Rice	38-50	Treated to retain nutrients, forms resistant starch	Good balance of nutrient content and convenience
Brown Basmati	50-58	Whole grain, fragrant, fluffy texture when cooked	Better blood sugar control than white rice, versatile

How Cooking Affects Rice Sugar Content

Interestingly, the way you cook and prepare rice can influence its glycemic impact. A technique called 'resistant starch formation' can further lower the GI of rice after it's cooked and cooled. This occurs when cooked rice is refrigerated for several hours, causing some of the digestible starch to convert into resistant starch, which is less readily absorbed by the body. Reheating the rice does not diminish this effect.

Practical Cooking Tips for Lowering GI

Cook and Cool Method: Prepare your rice and then refrigerate it for at least 12 hours before eating. This is perfect for meal prep, salads, or fried rice dishes.
Add Coconut Oil: Incorporating a teaspoon of coconut oil per cup of rice during cooking can also alter the starch structure and reduce the GI.
Combine with Other Nutrients: Pair rice with sources of protein and fiber, such as legumes, nuts, or a large portion of vegetables. This helps slow down overall carbohydrate absorption.
Rinse Thoroughly: Rinsing rice before cooking can remove some of the surface starch, which may slightly reduce the glycemic impact.

Conclusion: Choosing the Right Rice for Your Health

For those seeking the rice with the least sugar content, focusing on low-glycemic index options is key. While all rice is primarily carbohydrate, varieties like wild rice, black rice, parboiled rice, and whole-grain basmati provide a more stable release of energy compared to standard white rice. By choosing whole-grain options and incorporating mindful cooking techniques, you can enjoy rice as part of a healthy, balanced diet. Remember that portion control is always important, regardless of the rice type. For more personalized dietary advice, it is always recommended to consult with a healthcare professional or registered dietitian. For further reading, check out the recommendations from the American Heart Association on healthy rice choices.

Frequently Asked Questions

While all rice is primarily a carbohydrate that converts to sugar in the body, it contains minimal to no simple sugars. For example, 100g of cooked white rice has only about 0.05g of sugar. The key health consideration is not the simple sugar, but the overall glycemic impact, which is best managed by choosing low-GI varieties.

Brown rice contains minimal sugar but has a lower glycemic index (GI) compared to white rice. Its higher fiber content slows down digestion, resulting in a slower, more controlled release of glucose into the bloodstream, making it a better option for blood sugar management.

Wild rice generally has a lower glycemic index (GI 35-40) than brown rice (GI ~50). This means wild rice will have an even slower and more gradual impact on blood sugar levels, although both are excellent, low-GI choices.

Yes, parboiled rice has a lower GI than both white and regular brown rice, typically ranging from 38 to 50. The parboiling process makes its starch less digestible, leading to slower absorption and more stable blood sugar levels.

Cooking and then refrigerating rice for several hours converts some of its digestible starch into resistant starch, which the body absorbs more slowly. This process lowers the glycemic impact of the rice, and reheating it does not reverse the effect.

Low-GI options like wild rice, black rice, and brown basmati rice are generally recommended for people with diabetes. Pairing these rice varieties with protein and fiber, and being mindful of portion sizes, helps further control blood sugar.

Yes, adding coconut oil while cooking rice can change the starch structure and reduce its GI. Similarly, adding a weak acid like vinegar to rice salads can also help slow down the digestion of carbohydrates.