Rice Pilaf: A Balanced Yet Moderate GI Option
Rice pilaf is a flavorful dish made by cooking rice with various seasonings, often including broth, spices, and sometimes vegetables. While it offers a delicious alternative to plain rice, it’s important to understand its glycemic impact on your blood sugar levels.
Glycemic Index and Load
Our user-friendly app features a searchable database, meal planning tools, and personalized recommendations based on your health goals.
Rice pilaf has a Glycemic Index (GI) of 64, placing it in the medium GI category. Foods with a GI between 56-69 cause a moderate rise in blood glucose levels compared to pure glucose.
The Glycemic Load (GL) is 15.17, which is in the medium range. This indicates that while rice pilaf will raise blood sugar levels, the effect is moderated by the serving size.
Nutritional Breakdown per 100g Serving
- Calories: 137
- Protein: 3.29g
- Fat: 3.03g
- Carbohydrates: 24.1g
- Fiber: 0.4g
- Sugar: 0.48g
- Net Carbs: 23.7g
Health Considerations
Rice pilaf has a moderate protein content and a relatively low fat content, making it a more balanced option than plain white rice. However, its fiber content is quite low at only 0.4g per serving, which is one reason why its GI remains in the medium range.
The net carbs (total carbohydrates minus fiber) are 23.7g per 100g serving, which is significant and explains the moderate glycemic load.
Dietary Recommendations
For individuals monitoring blood glucose levels:
- Consider pairing rice pilaf with protein-rich foods and vegetables to lower the overall GI of your meal
- Watch portion sizes carefully – the glycemic load increases with larger servings
- If making rice pilaf at home, consider using brown rice or adding more vegetables to increase the fiber content
- Those with diabetes should account for the carbohydrate content when planning meals
Conclusion
Rice pilaf can be included in a balanced diet, but its moderate GI means it should be consumed mindfully, particularly by those with blood sugar concerns. By controlling portions and pairing it with lower GI foods, you can enjoy this flavorful rice dish while maintaining better glycemic control.