Rice, White and Wild, Cooked with Fat: A Moderate Glycemic Option

If you’re monitoring your blood sugar levels while still enjoying diverse grains, white and wild rice cooked with fat added provides an interesting middle-ground option. This article explores the glycemic impact and nutritional profile of this mixed rice dish.

Glycemic Index and Load

With a Glycemic Index (GI) of 54, white and wild rice cooked with added fat falls into the medium glycemic category. Foods with GI values between 56-69 have a moderate effect on blood sugar levels, making this rice variety a better option than plain white rice for those monitoring glucose responses.

The Glycemic Load (GL) is 10.85, which represents a medium impact on blood sugar when considering both the quality and quantity of carbohydrates. This makes it suitable for occasional consumption in balanced meal plans for those managing blood glucose levels.

Nutritional Profile (per 100g serving)

• Calories: 112
• Protein: 2.17g
• Fat: 2.14g
• Carbohydrates: 20.6g
• Fiber: 0.5g
• Sugar: 0.13g
• Net Carbs: 20.1g

What Makes This Rice Different?

The combination of white and wild rice creates a more nutritious profile than white rice alone. Wild rice isn’t technically rice but an aquatic grass seed that provides more protein and fiber than traditional white rice. The added fat, which could come from oil or butter during preparation, slightly lowers the glycemic response by slowing digestion and absorption of carbohydrates.

Health Considerations

This rice option delivers a moderate 112 calories per 100g serving, making portion control manageable. The fat content (2.14g) is higher than plain rice due to the added fat during cooking, which contributes to the slightly lower GI compared to plain white rice.

With only 0.5g of fiber per serving, this rice option isn’t a significant source of dietary fiber. Those focusing on increasing fiber intake may want to pair this rice with fiber-rich vegetables or legumes.

Best Practices for Consumption

• Pair with protein sources like fish, chicken, or tofu to further reduce the glycemic impact of your meal
• Add non-starchy vegetables to increase the fiber and nutrient content of your meal
• Consider portion size – stick to about 1/2 to 3/4 cup cooked to maintain the moderate glycemic impact
• Try cooling the rice after cooking and reheating before consumption, as this can increase resistant starch content and lower the glycemic impact

Bottom Line

White and wild rice cooked with added fat offers a moderate glycemic option for those who enjoy rice but want to manage blood sugar impacts. With a GI of 54 and GL of 10.85, it can be part of a balanced diet when consumed in appropriate portions and combined with proteins and vegetables.

Remember that individual glycemic responses may vary, and monitoring your personal reaction to different foods is the best approach to maintaining healthy blood glucose levels.