Understanding the Glycemic Impact of Cooked Rice

Cooked rice is a staple food for billions of people worldwide, providing essential energy in numerous traditional cuisines. Today, we’re exploring its glycemic properties and nutritional profile to help you make informed dietary choices.

Glycemic Profile of Cooked Rice

Cooked rice (NFS – Not Further Specified) has a Glycemic Index (GI) of 64, which places it in the medium GI range. Foods with a GI between 56-69 are considered to have a moderate effect on blood sugar levels.

The Glycemic Load (GL) is 17.66 per 100g serving, which is considered moderately high. The glycemic load takes into account both the quality (GI) and quantity of carbohydrates in a standard serving.

Nutritional Breakdown

A 100g serving of cooked rice provides:

• Calories: 129 kcal
• Protein: 2.67g
• Fat: 0.28g
• Carbohydrates: 28g
• Fiber: 0.4g
• Sugar: 0.05g
• Net Carbs: 27.6g

What This Means for Your Diet

With a medium GI and relatively high carbohydrate content, cooked rice can cause a moderate rise in blood glucose levels. The low fiber content (0.4g per 100g) doesn’t significantly slow down carbohydrate absorption, which explains why rice has a notable impact on blood sugar despite not being in the high GI category.

Tips for Incorporating Rice in a Low-GI Diet

• Portion control: Consider reducing your serving size to lower the glycemic load
• Pair with protein and healthy fats: This combination can help slow down carbohydrate absorption
• Try alternative varieties: Brown rice, basmati, or wild rice typically have lower GI values than standard white rice
• Cooling method: Interestingly, cooking rice and then cooling it (as in rice salads) can increase its resistant starch content, potentially lowering the GI

Who Should Be Cautious?

People with diabetes or those monitoring their blood glucose levels should be mindful of their rice consumption. The moderate GI and relatively high GL mean that rice can contribute to blood sugar fluctuations if consumed in large quantities.

Bottom Line

Cooked rice offers a convenient source of energy with minimal fat content, but its relatively high carbohydrate load and medium GI value make it important to consider portion sizes, especially for those with blood sugar concerns. Enjoy rice as part of a balanced diet, ideally paired with foods that can help mitigate its glycemic impact.