Which Rice is the Lowest GI? A Comprehensive Guide to Low Glycemic Options

October 21, 2025 •

4 min read

According to the University of Sydney's glycemic index database, Doongara brown rice has one of the lowest GI values, falling between 28 and 30, making it an excellent choice for blood sugar management. This guide explores which rice is the lowest GI and offers practical tips for making healthier rice choices.

Quick Summary

This article details rice varieties with low glycemic index values, including Doongara, wild, and black rice, and explains why they are digested more slowly than white rice. It provides a comprehensive comparison of GI ratings and cooking methods to help manage blood sugar levels effectively.

Key Points

Doongara Brown Rice: This Australian long-grain variety has one of the lowest GI scores, typically between 28 and 30.
Wild Rice is a Top Contender: Technically an aquatic grass seed, wild rice offers a very low GI (35–40) and is rich in protein and fiber.
Black and Parboiled Rices are Excellent Low-GI Options: Black rice and converted (parboiled) rice also have low GI ratings, around 35–45, and offer additional nutritional benefits.
Cooking Method Matters: Cooking rice and then cooling it in the refrigerator before reheating significantly lowers its GI due to the formation of resistant starch.
Combine with Other Foods: To further reduce the glycemic impact of a rice dish, pair it with plenty of fiber-rich vegetables, legumes, and lean protein.
Prioritize Whole Grains: Whole grain varieties like brown rice have higher fiber content, leading to a slower release of glucose and a lower GI than refined white rice.

Understanding the Glycemic Index (GI)

The Glycemic Index (GI) is a system that ranks carbohydrate-containing foods on a scale from 1 to 100 based on how they affect blood sugar levels. High-GI foods are quickly digested, causing a rapid spike in blood glucose, while low-GI foods are digested slowly, leading to a gradual rise in blood sugar. For individuals managing diabetes or seeking better metabolic health, choosing low-GI carbohydrates is a key strategy. Several factors influence a rice's GI, including the amount of fiber, the type of starch (amylose versus amylopectin), and how it is processed and cooked.

The Lowest GI Rice Varieties

While a single rice variety with the absolute lowest GI can be hard to pinpoint due to variations in processing and testing, some options consistently rank at the bottom of the scale. Doongara brown rice, an Australian long-grain variety, has a remarkably low GI of 28–30, making it one of the best for controlling blood sugar spikes. Wild rice, which is technically a grass seed, is another exceptional choice with a GI between 35 and 40. Its rich fiber and protein content contribute to its low glycemic impact. Black rice, also known as "forbidden rice," has a GI of 35 to 45 and is packed with antioxidants, which also aid in blood sugar management.

Cooking Methods That Lower Rice's GI

Beyond selecting a naturally low-GI rice variety, how you prepare your rice can significantly affect its impact on your blood sugar.

Rinse Thoroughly: Rinsing rice before cooking can wash away some of the surface starch, which slightly lowers the overall GI.
Cook and Cool Method: Cooking rice and then refrigerating it for at least 12 hours causes the starch to change its structure, forming resistant starch. This resistant starch acts like fiber and resists digestion, resulting in a significantly lower GI when the rice is eaten cold or reheated.
Add Healthy Fats: Cooking with healthy fats like coconut oil can alter the starch structure and slow down digestion, contributing to a lower GI. A teaspoon per 100 grams of rice is a common recommendation.
Don't Overcook: Overcooking rice gelatinizes the starches, making them easier to digest and raising the GI. Cooking rice until it is still slightly firm, or al dente, can help keep the GI lower.
Pair with Fiber and Protein: Eating rice as part of a balanced meal with plenty of vegetables, legumes, and lean protein can lower the overall glycemic load of the meal. Fiber and protein slow the absorption of carbohydrates.

Comparison of Popular Rice Varieties


Rice Variety	Glycemic Index (GI)	Nutritional Benefits	Best For	Cooking Notes
Doongara (Brown)	28–30 (Low)	High in fiber, magnesium, and zinc.	Excellent for strict blood sugar control.	Fluffy, firm grains.
Wild Rice	35–40 (Low)	High in protein, fiber, and antioxidants.	Adds a nutty flavor and chewy texture to dishes.	Technically a grass seed; requires longer cooking time.
Black Rice	35–45 (Low)	Rich in fiber and potent antioxidants (anthocyanins).	Vibrant addition to salads and grain bowls.	Retains a firm texture when cooked; al dente is best.
Converted (Parboiled)	38–45 (Low)	Retains more B vitamins and resistant starch due to processing.	A convenient and faster-cooking low-GI white rice alternative.	Soaking, steaming, and cooling can further lower GI.
Karuppu Kavuni (Black)	~42 (Low)	Ancient whole grain with antioxidants and good fiber content.	Adds a distinctive, nutrient-rich element to meals.	Soaking before cooking is recommended to improve digestibility.
Brown Basmati	~50 (Low)	Higher fiber, vitamins, and minerals than white basmati.	All-purpose rice with a pleasant nutty aroma and flavor.	Retains bran and germ layers, so cook with a 2:1 water ratio.

Considerations Beyond the GI Score

While the glycemic index is a valuable tool, it's not the only factor in determining a food's healthiness. It’s important to consider the overall nutritional value of a meal, including fat and calorie content. A food may have a low GI due to a high fat content, making it a less healthy choice overall. Conversely, pairing high-GI rice with low-GI foods, protein, and healthy fats can create a more balanced meal that minimizes blood sugar spikes. For example, a small portion of white rice with a large serving of fibrous vegetables and lean protein is better than a large bowl of white rice alone. Ultimately, a balanced diet rich in a variety of whole, unprocessed foods from all food groups remains the gold standard for good health.

Conclusion

When asking "Which rice is the lowest GI?" the answer is not limited to a single variety but includes a range of excellent options. Doongara brown rice, wild rice, and black rice are among the best choices for those seeking the lowest possible glycemic impact. However, converted (parboiled) and brown basmati are also strong low-GI contenders, providing accessible and versatile alternatives. The key is not just the rice you choose but how you prepare and consume it. By incorporating smart cooking methods like cooling and pairing rice with fiber and protein, you can create delicious and blood sugar-friendly meals. Using the glycemic index as one tool among many, alongside portion control and mindful eating, allows for a more holistic approach to managing your diet and metabolic health.

Visit the official website for The Glycemic Index Foundation for a searchable database of tested foods.

Frequently Asked Questions

Doongara brown rice, with a GI of 28–30, is consistently cited as one of the lowest glycemic index rice varieties available. Wild rice and black rice also rank very low on the GI scale.

Yes, brown rice typically has a lower glycemic index than white rice. The bran and germ layers in brown rice are high in fiber, which slows down the digestion of carbohydrates and results in a more gradual rise in blood sugar.

Yes, long-grain varieties like Basmati rice generally have a lower to medium GI compared to other white rice types. Brown Basmati has an even lower GI (around 50) than white Basmati, making it a better choice for blood sugar management.

To lower the GI of white rice, cook it with coconut oil, then cool it in the refrigerator for at least 12 hours before reheating. This process increases its resistant starch content. Pairing it with legumes, vegetables, and protein also helps.

Cooling cooked rice, especially after refrigerating it, promotes the formation of resistant starch. This type of starch is not easily digested and absorbed by the body, so it behaves more like fiber and doesn't cause a rapid spike in blood glucose.

Yes, converted or parboiled rice has a lower glycemic index than regular white rice. The parboiling process forces nutrients from the bran into the grain and alters the starch structure, leading to a slower release of glucose.

Yes, people with diabetes can eat rice, but they should opt for low-GI varieties, control portion sizes, and combine it with other foods like fiber-rich vegetables and lean proteins to manage blood sugar spikes.