Cream of Rice: A Moderate Glycemic Index Breakfast Option

Cream of rice is a popular breakfast cereal made from finely ground rice. This smooth, mild-tasting hot cereal is often chosen for its easy digestibility and versatility. Let’s explore its glycemic impact and nutritional profile to help you make informed dietary choices.

Glycemic Information

Cream of rice has a glycemic index (GI) of 64, placing it in the medium GI category. Foods with a GI between 56-69 are considered moderate in how quickly they raise blood glucose levels.

The glycemic load (GL) is 9.73 per 100g serving, which is considered moderate. Glycemic load takes into account both the quality (GI) and quantity of carbohydrates, providing a more practical measure of a food’s impact on blood sugar levels.

Nutritional Profile

A 100g serving of cream of rice provides:

• Calories: 69
• Protein: 1.17g
• Fat: 0.09g
• Carbohydrate: 15.3g
• Fiber: 0.1g
• Sugar: 0.06g
• Net Carbs: 15.2g

Dietary Considerations

Cream of rice is naturally low in fat with only 0.09g per serving, making it a good option for low-fat diets. However, it’s also low in protein and fiber, containing just 1.17g of protein and 0.1g of fiber per serving.

With 15.2g of net carbs, cream of rice provides readily available energy but with minimal fiber to slow digestion. This explains its moderate GI rating of 64.

Who Might Benefit from Cream of Rice?

• Individuals with gluten sensitivities or celiac disease, as it’s naturally gluten-free
• Those with sensitive digestive systems who need easily digestible foods
• People looking for a quick energy source before or after physical activity
• Those who need to gradually increase caloric intake after illness

Tips for Lowering the Glycemic Impact

To reduce the glycemic impact of cream of rice:

• Add healthy fats like a small amount of butter or coconut oil
• Include protein sources such as nuts, seeds, or a scoop of protein powder
• Mix in fiber-rich fruits like berries or sliced apple
• Incorporate cinnamon, which may help regulate blood sugar
• Control portion sizes to manage overall carbohydrate intake

Conclusion

Cream of rice has a moderate glycemic index and glycemic load, making it a reasonable option for many diets when consumed in appropriate portions. Its simple carbohydrate profile provides quick energy, though its minimal protein and fiber content means it’s best paired with complementary foods for a more balanced meal.

For individuals monitoring blood glucose levels, consider the serving size and potential food pairings to create a meal that aligns with your specific dietary needs and health goals.