Brown and Wild Rice: A Moderate Glycemic Index Option

Brown and wild rice blend offers a nutritious alternative to white rice while maintaining a moderate glycemic impact. This versatile grain combination brings together the nutritional benefits of whole grain brown rice with the distinctive flavor of wild rice.

Glycemic Information

Glycemic Index (GI): 54 – Medium GI
Glycemic Load (GL): 10.26 – Medium GL

Brown and wild rice falls into the medium glycemic index category, making it a more blood sugar-friendly option than white rice varieties which typically have higher GI values. The moderate glycemic load indicates it won’t cause dramatic blood sugar spikes when consumed in recommended portions.

Nutritional Profile (per 100g cooked)

• Calories: 112 kcal
• Protein: 2.2g
• Fat: 2.72g
• Carbohydrates: 19.9g
• Fiber: 0.9g
• Sugar: 0.25g
• Net Carbs: 19g

Health Benefits

This brown and wild rice combination provides more nutritional value than refined white rice. While the fiber content is modest at 0.9g per serving, it still contributes to digestive health and satiety. The low sugar content (0.25g) makes it appropriate for those monitoring sugar intake.

The 2.2g of protein per serving contributes to muscle maintenance, while the moderate carbohydrate content provides sustained energy without dramatic blood sugar fluctuations.

Dietary Considerations

For Diabetics: With a medium glycemic index of 54, brown and wild rice can be included in a diabetic meal plan in appropriate portions. Pairing it with protein and non-starchy vegetables can further reduce the overall glycemic impact of your meal.

For Weight Management: At 112 calories per 100g serving, this rice blend can be incorporated into weight management diets when portion sizes are controlled. The fiber content, though modest, contributes to feeling fuller for longer.

Serving Suggestions

• Add to soups and stews for hearty texture
• Use as a base for grain bowls topped with vegetables and lean protein
• Combine with roasted vegetables for a nutritious side dish
• Incorporate into stuffed peppers or cabbage rolls
• Create a cold rice salad with fresh herbs and a light vinaigrette

Cooking Tips

Cook brown and wild rice in a 2:1 ratio of water to rice, simmering for approximately 45 minutes until tender but still slightly chewy. For enhanced flavor, consider cooking in low-sodium broth instead of water.

Remember that portion control is key to managing blood sugar response – a typical serving should be about 1/3 to 1/2 cup cooked rice as part of a balanced meal.