Which rice has the lowest glycemic index?

October 3, 2025 •

3 min read

According to a 2024 study, consuming low-glycemic index foods is essential for mitigating diabetes risk and managing blood sugar levels. If you're wondering which rice has the lowest glycemic index, the answer isn't a single variety, but rather a group of whole-grain and specially processed options that can offer significant health benefits.

Quick Summary

This article explores rice varieties with the lowest glycemic index, focusing on whole-grain options like black and wild rice and cooking methods that reduce GI. It explains the importance of GI for blood sugar management and healthy eating.

Key Points

Black and Wild Rice Have the Lowest GI: These whole-grain and seed options have GI scores between 35-45 and 35-40 respectively, offering the best options for managing blood sugar.
Processing Significantly Affects GI: Milled white rice has a high GI, while whole grains like brown and black rice, which retain the fibrous bran and germ, have lower GI scores.
Cooking Methods Can Lower GI: The 'cook-cool-reheat' method, which creates resistant starch, can significantly reduce the GI of cooked rice.
Parboiled and Brown Basmati are Good Compromises: Parboiled rice has a medium-to-low GI due to processing, while brown basmati offers a whole-grain, lower-GI alternative to standard white rice.
Portion Control and Food Pairing are Crucial: Even with low-GI rice, managing portion sizes and combining with protein and vegetables is essential for stable blood sugar.

Understanding the Glycemic Index (GI)

What is GI and Why It Matters for Rice

The Glycemic Index (GI) ranks carbohydrate foods based on how quickly they raise blood sugar. A high GI means a rapid spike, while a low GI results in a slow, steady rise. A low-GI diet is helpful for managing diabetes, weight, and heart disease risk. For rice, the GI varies with type and preparation. White rice has a high GI due to milling, while whole grains retain fiber that slows digestion.

Top Rice Varieties with the Lowest Glycemic Index

Black Rice: The Forbidden Grain with a Low GI

Black rice, a whole grain known as 'forbidden rice,' has a low GI of around 35-45. It is rich in fiber and antioxidants like anthocyanins, which contribute to slower digestion and better blood sugar control.

Wild Rice: A Seed with Superior Health Benefits

Wild rice, a grass seed, also has a low GI of approximately 35-40. High in fiber and protein, it supports blood sugar management.

Parboiled (Converted) Rice: A Processed Option with a Lower GI

Parboiled rice has a medium to low GI (38 to 65) due to a partial boiling process before milling. This alters starches, making them more resistant to digestion.

Brown Basmati Rice: The Aromatic Whole Grain

Brown basmati rice has a lower GI (around 45-52) than regular white rice, thanks to its whole grain nature and higher amylose content, which slows digestion.

The Impact of Cooking Methods

Cooking methods affect GI. Overcooking increases GI, while the 'cook-cool-reheat' method can significantly lower it by creating resistant starch. Pairing rice with fiber, protein, and healthy fats also helps manage the overall glycemic load.

Comparison Table of Rice Glycemic Index (GI)


Rice Variety	GI Range	Key Characteristics
Wild Rice	35-40	Technically a grass seed, high in fiber and protein.
Black Rice	35-45	Whole grain, rich in antioxidants and fiber.
Parboiled Rice	38-65	Partially boiled in husk, higher resistant starch.
Brown Basmati Rice	45-52	Whole grain, aromatic, higher fiber than white basmati.
Brown Rice	50-55	Whole grain with bran and germ intact, higher fiber.
White Basmati Rice	50-58	Aromatic long grain with lower GI than standard white rice.
Standard White Rice	70-90	High GI due to milling, quickly raises blood sugar.

Best Practices for Including Low-GI Rice in Your Diet

Portion Control: Eat low-GI rice in moderation (about half to one cup cooked).
Combine with Other Foods: Pair rice with vegetables and protein to slow digestion.
Use the Cook-Cool-Reheat Method: This boosts resistant starch and lowers GI.
Prioritize Whole Grains: Choose brown, black, or wild rice for more fiber and nutrients.

Conclusion

Black and wild rice generally offer the lowest GI scores, with brown basmati and parboiled rice also being good low-GI options. Smart cooking, such as the cool-and-reheat method, and choosing minimally processed grains are effective strategies for managing blood sugar while enjoying rice.

Visit the Joslin Diabetes Center for comprehensive dietary guidelines and resources for managing diabetes.

Summary of Low-GI Rice Choices

Black Rice: Low GI (35-45) and antioxidant-rich.
Wild Rice: Low GI (35-40), high in fiber and protein.
Brown Basmati Rice: Medium-to-low GI (45-52), whole grain with fiber.
Parboiled Rice: Medium GI (38-65) due to increased resistant starch.
Cool-and-Reheat Method: Lowers GI by increasing resistant starch.
Prioritize Whole Grains: Simple way to reduce GI impact.
Pair with Fiber: Helps regulate glucose absorption.

How to Manage Rice Intake for Blood Sugar Control

Incorporate Healthy Fats: Cooking with healthy fats can help lower GI.
Soak Before Cooking: May help reduce GI.
Portion Size is Key: Crucial for blood sugar management.

Important Considerations

Processing Matters: Less processed whole grains generally have lower GI.
Balance is Best: A balanced diet is most effective.
Personalize Your Diet: Monitor your body's response to different rice types.

Strategic Eating

Experiment with Alternatives: Consider other low-GI grains like quinoa or barley.
Hydration is Important: Always stay hydrated.

Frequently Asked Questions

Black rice and wild rice generally have the lowest glycemic index scores, ranking between 35 and 45. This makes them excellent choices for stabilizing blood sugar levels compared to traditional white rice.

Brown rice is considered a low to medium GI food, with scores typically ranging from 50 to 55. Its higher fiber content, compared to white rice, slows down digestion and causes a more gradual rise in blood sugar.

Yes, cooking and then cooling rice overnight in the refrigerator creates resistant starch, which is digested more slowly. Reheating the rice does not destroy this resistant starch and can significantly lower its glycemic impact.

Brown basmati rice has a lower GI than regular white rice, making it a better option for people with diabetes. Its high amylose content and fiber help prevent rapid blood sugar spikes.

Besides choosing a low-GI variety, you can reduce the GI of any rice by not overcooking it, cooling it after cooking, and pairing it with healthy fats, proteins, and fiber-rich vegetables.

The Glycemic Index (GI) ranks foods based on how quickly they raise blood sugar, while the Glycemic Load (GL) provides a more complete picture by also considering the quantity of carbohydrates consumed. A meal's overall GL is often more indicative of its total effect on blood sugar.

Yes, several low-GI alternatives can replace rice, including quinoa, barley, millets, and cauliflower rice. These options offer different flavors, textures, and nutrient profiles while supporting blood sugar control.