8 Low Glycemic Rice: Which is the Healthiest?
Rice often gets a bad reputation, especially when it comes to blood sugar management, but it can absolutely be part of a healthy diet! The key is choosing the right type of rice, pairing them wisely, and being mindful of portion sizes.
As a dietitian and diabetes educator, I hear all the time from clients who are frustrated with cutting out their favorite foods like rice. Or maybe you’ve already cut them out in the past and found that it’s not sustainable for you. So, how do you know which type of rice to pick and how much? Let’s discuss!
Note this blog may contain affiliate links.
What is the Glycemic Index?
The glycemic index (GI) measures how quickly a carbohydrate-containing food raises blood sugar levels. Foods with a low GI (55 or less) are digested more slowly, leading to a gradual rise in blood sugar, while high-GI foods (70 or more) cause a rapid spike. Factors such as the fiber content, cooking methods, and processing influence rice’s glycemic impact.
Importantly, the glycemic index of a food isn’t all that matters. What you eat with it can change how it’s digested and absorbed. For example, white rice is a higher glycemic food, but when you pair it with protein, veggies, fats, and other high fiber carbs it’s digested, much slower, and as a result may not spike blood sugar levels in the same way. This is important to keep in mind as we often don’t eat foods singularly on their own
What about Rice Substitutes?
As a dietitian and diabetes educator, I am not the biggest fan of rice substitutes.
For those looking to lower their carbohydrate intake or avoid rice altogether, here are some popular alternatives:
- Cauliflower Rice: A low-carb, fiber-rich alternative that mimics the texture of rice when added to recipes.
- Shirataki Rice: Made from konjac root, this rice substitute contains almost no calories or carbs.
- Konjac Rice: Similar to shirataki rice, it’s mostly water and fiber, making it an option for those managing blood sugar levels.
Tips for Reducing the Glycemic Index of Rice
By cooking and cooling your rice, you can increase the resistant starch content. Resistant starch acts more like fiber than a carbohydrate when digested. This is true for any carb — not just rice. But it’s a great way to lower the glycemic index, particularly with white rice.
There are also some new options on the market that are being bred to be higher protein, and lower carb, naturally lowering their glycemic index. For example, Parrish Rice is a diabetes-friendly option that contains more than 50% more protein than white rice.
8 Low Glycemic Rice, Ranked by Their Glycemic Index
Wild Rice
Wild rice is a nutrient-dense grain with a higher protein and fiber content. A 1-cup serving contains about 6.5 grams of protein, 3 grams of fiber, and 166 calories.
Unlike traditional rice varieties, wild rice is actually a type of aquatic grass and boasts an impressive array of antioxidants, including flavonoids and phenolic acids, which help combat inflammation.
Its low glycemic index (GI 45-50) makes it an excellent choice for blood sugar control. Wild rice is perfect for hearty grain bowls, pilafs, and soups. Try my Creamy Chicken and Wild Rice Soup for a delicious and hearty meal.
Buy it on Amazon. I love Royal Blend, 365, and Lundberg Rice.
Brown Rice
Brown rice is a whole grain that retains its bran and germ layers, providing more fiber and nutrients than white rice. One cup of cooked brown rice contains 216 calories, 5 grams of protein, and 3.5 grams of fiber, making it a fiber-rich choice for steady energy.
It is also a good source of magnesium, selenium, and B vitamins, which support our metabolism and heart health. With a moderate glycemic index of 50-55, brown rice digests more slowly than white rice, making it better for blood sugar control.
Enjoy brown rice in stir-fries, grain bowls, or stuffed peppers. A great meal idea is brown rice and black bean burrito bowls topped with avocado and salsa.
Buy it on Amazon. My favorite is short grain brown rice for its chewy texture.
Black Rice
Black rice, often called “forbidden rice,” is a strikingly dark grain loaded with antioxidants, particularly anthocyanins, which give it its deep purple-black color and anti-inflammatory properties.
A 1-cup serving contains 160 calories, 5 grams of protein, and 3 grams of fiber, making it a nutrient powerhouse. It has a lower glycemic index (GI 42-50) than most rice varieties, making it an excellent choice for balanced blood sugar.
Black rice is delicious in grain bowls. Try it in a black rice and mango salad with a tangy citrus dressing with salmon on top for a balanced, blood sugar friendly meal.
Buy it on Amazon here.
Red Rice
Red rice is a whole grain rice variety rich in fiber, iron, and anthocyanins, which contribute to its vibrant color and health benefits.
A 1-cup serving contains 220 calories, 5 grams of protein, and 3 grams of fiber. Its moderate glycemic index of 55 makes it a lower-GI alternative to white rice.
The nutty, earthy flavor of red rice pairs well with spiced dishes, grain bowls, and curries. A great way to enjoy it is in a spiced red rice and lentil pilaf with cumin and turmeric.
Buy it on Amazon I like this one by Lotus Foods.
Basmati Rice
Basmati rice has a lower glycemic index than most white rice (GI 50-58) due to its higher amylose content, which slows down digestion. A 1-cup serving provides 210 calories, 4.5 grams of protein, and 1 gram of fiber.
It is naturally aromatic and works well in Indian and Middle Eastern dishes. Try it in chicken biryani or a homemade butter chicken dish for a fragrant and satisfying meal.
Buy it on Amazon. These two are the ones I purchase: 365 Whole Foods Market and Tilda.
Jasmine Rice
Jasmine rice is a long-grain variety known for its floral aroma and soft texture. However, it has a high glycemic index (GI 70-80), meaning it causes a quicker spike in blood sugar. A 1-cup serving contains 205 calories, 4 grams of protein, and 0.6 grams of fiber.
While not the best choice for blood sugar control, it is delicious in Thai dishes, stir-fries, and curries. Remember that cooking and cooling your white rice varieties will increase resistant starch and lower the glycemic effect of this food.
Plus, pair it with protein and veggies for a balanced meal. Try it with Thai basil chicken or a coconut curry with lots of steamed vegetables. You can find brown Jasmine rice too, which will have a lower glycemic index due to the fiber content.
Buy it on Amazon. Or consider swapping for whole grain basmati rice.
Arborio Rice
Arborio rice is a short-grain rice commonly used in risotto due to its higher starch content, which creates a creamy texture when cooked. Its high glycemic index (GI 69-78) means it digests quickly.
A 1-cup serving provides 200 calories, 4 grams of protein, and 1 gram of fiber. While not the lowest GI option, arborio rice is perfect for mushroom risotto, seafood risotto, or rice pudding. Or look for a short grain brown rice for a similar shape and texture instead.
Buy it on Amazon. Scotti or 365 Whole Foods Market are two I love.
Sushi Rice
Sushi rice is a short-grain rice that becomes sticky when cooked, which is why it is ideal for sushi rolls. However, its high glycemic index (GI 85-90) means it can quickly raise your blood sugar levels.
A 1-cup serving contains 220 calories, 4 grams of protein, and 0.5 grams of fiber. To balance its effects, pair it with lean proteins like salmon, tuna, and avocado. Enjoy it in simple sushi rolls or homemade poke bowls. If you’re ordering sushi out, many restaurants have brown sushi rice now for a simple swap too!
Buy it on Amazon. I love the brand Lundberg.
Other Low Glycemic Carbs Instead of Rice
If you’re looking to swap rice for other whole grains, consider these lower glycemic options:
- Quinoa (GI ~50) – A complete protein with fiber.
- Bulgur (GI ~48) – A whole wheat grain with a chewy texture.
- Freekeh (GI ~43) – A fiber-rich grain with a nutty flavor.
- Lentils (GI ~30) – High in protein and fiber, making them an excellent rice alternative.
- Millet (GI ~52) – A gluten-free grain with a slightly sweet flavor.
- Farro (GI ~45) – A hearty, chewy grain packed with nutrients.
FAQs: 8 Low Glycemic Rice:
Does low-GI rice have the same nutritional value as regular rice?
What about pre-packaged rice?
Does washing rice lower the carb count?
The Bottom Line: 8 Low Glycemic Rice:
At the end of the day, choosing whole grains and balancing them with protein, veggies, and healthy fats will always deliver a blood sugar friendly meal. If you love white rice, pair it with a protein and lots of vegetables, and stick to about a cup or less per serving at a time. Don’t get too caught up about the exact glycemic index of different rices, but instead, work to include whole grain options the majority of the time.
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