Glutinous White Rice: A High Glycemic Index Food

When it comes to managing blood sugar levels, understanding the glycemic index of foods is essential. Today, we’re examining glutinous white rice, a staple in many Asian cuisines that has a particularly high impact on blood glucose.

What is Glutinous White Rice?

Glutinous white rice, also known as sticky rice or sweet rice, is a short-grain variety of rice that becomes especially sticky when cooked. Despite its name, this rice doesn’t contain gluten. It’s commonly used in both savory dishes and desserts across East and Southeast Asia.

Glycemic Index and Glycemic Load

Glycemic Index (GI): 98

This is an extremely high GI value, placing glutinous white rice among the foods that cause the most rapid increase in blood sugar. For reference, pure glucose has a GI of 100.

Glycemic Load (GL): 19.6

The glycemic load takes into account both the GI and the amount of carbohydrates in a serving. A GL above 20 is considered high, so at 19.6, glutinous rice is just below that threshold but still represents a significant impact on blood sugar.

Nutritional Profile (per 100g cooked)

• Calories: 96
• Protein: 2.01g
• Fat: 0.19g
• Carbohydrates: 21g
• Fiber: 1g
• Sugar: 0.05g
• Net Carbs: 20g

Health Implications

The very high glycemic index of glutinous rice makes it a food that should be consumed with caution, particularly for individuals with:

• Diabetes or prediabetes
• Insulin resistance
• Weight management concerns
• Metabolic syndrome

When this type of rice is consumed, blood sugar levels rise quickly, triggering a significant insulin response. Over time, frequent consumption of high-GI foods can contribute to insulin resistance and increase the risk of type 2 diabetes.

Healthier Alternatives

If you enjoy rice but want options with a lower glycemic impact, consider:

• Brown rice (GI around 50)
• Basmati rice (GI around 58)
• Wild rice (GI around 35)
• Quinoa (GI around 53)
• Cauliflower rice (very low GI)

How to Reduce the Glycemic Impact

If you still want to enjoy glutinous rice occasionally, try these strategies:

• Pair it with protein and healthy fats to slow digestion
• Include plenty of fiber-rich vegetables in the same meal
• Consume smaller portions
• Cook and then cool the rice before eating (this creates resistant starch)
• Add vinegar to the cooking water, which can lower the GI

Bottom Line

Glutinous white rice, with its GI of 98, is one of the highest glycemic index foods available. While it can be part of cultural dishes and occasional treats, it’s not ideal for regular consumption if you’re watching your blood sugar levels or trying to manage weight. As with many high-carbohydrate foods, moderation and proper food pairing are key to minimizing negative health effects.