Rice, White and Wild, Cooked, No Added Fat: A Moderate Glycemic Index Option
Rice is a staple food for billions of people worldwide, and white and wild rice blend offers both familiarity and nutritional benefits. This cooked rice option, prepared without added fat, provides a moderate glycemic impact compared to other refined grain products.
Glycemic Impact
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This white and wild rice blend has a Glycemic Index (GI) of 54, placing it in the medium GI category (foods with GI between 56-69 are considered medium). With a Glycemic Load (GL) of 9.02 per 100g serving, it offers a relatively moderate impact on blood sugar levels.
Nutritional Profile (per 100g serving)
- Calories: 79
- Protein: 1.82g
- Fat: 0.16g
- Carbohydrates: 17.2g
- Fiber: 0.5g
- Sugar: 0.11g
- Net Carbs: 16.7g
Why This Rice Blend Matters
The combination of white and wild rice creates a blend that has a lower GI than plain white rice (which typically has a GI around 70). The wild rice component adds nutritional value and helps moderate the glycemic impact.
Who Should Consider This Food
This rice blend is suitable for:
- Individuals monitoring their blood glucose levels
- Those seeking moderate-GI carbohydrate options
- People wanting familiar rice taste with improved nutritional profile
- Anyone following a balanced diet plan
Serving Suggestions
To further reduce the glycemic impact of this rice blend, consider:
- Pairing with protein sources like lean meats, tofu, or legumes
- Adding vegetables to increase fiber content
- Including healthy fats such as olive oil or avocado
- Consuming smaller portions as part of a balanced meal
Bottom Line
White and wild rice blend (cooked, no added fat) offers a moderate glycemic option for rice lovers. With its GI of 54 and relatively low calorie content (79 calories per 100g), it can be incorporated into a balanced diet, especially when paired with proteins, healthy fats, and fiber-rich vegetables.
Remember that portion control remains important, as the glycemic load will increase with larger servings.