Yellow Rice: A Flavorful Staple with Moderate Glycemic Impact

Yellow rice is a vibrant, aromatic dish enjoyed in many cuisines around the world. Its distinctive golden color typically comes from turmeric or saffron. Today, we’ll explore the nutritional profile and glycemic impact of cooked yellow rice.

Glycemic Index and Glycemic Load

Yellow rice has a Glycemic Index (GI) of 64, which places it in the medium GI range (56-69). Foods with medium GI cause a more gradual rise in blood sugar levels compared to high GI foods but still have a significant impact.

The Glycemic Load (GL) of yellow rice is 11.9 per 100g serving. This moderate glycemic load means that while yellow rice does impact blood sugar, its effect is not as pronounced as foods with higher GL values.

Nutritional Breakdown (per 100g serving)

• Calories: 88
• Protein: 1.8g
• Fat: 0.45g
• Total Carbohydrates: 19.1g
• Dietary Fiber: 0.5g
• Sugar: 0.45g
• Net Carbs: 18.6g

Role in Your Diet

Yellow rice is relatively low in calories while providing a moderate amount of carbohydrates. With only 88 calories per 100g serving, it can be part of a balanced meal. However, the fiber content is relatively low at just 0.5g per serving, which contributes to its medium GI rating.

The protein content (1.8g) is modest, so pairing yellow rice with protein-rich foods like legumes, fish, or poultry can create a more balanced meal. The fat content is minimal at 0.45g per serving.

Considerations for Blood Sugar Management

For individuals monitoring their blood glucose levels:

• The medium GI value (64) means yellow rice will raise blood sugar more quickly than low GI alternatives like brown rice or barley.
• The moderate GL value (11.9) indicates that a typical serving will have a noticeable but not extreme effect on blood glucose.
• The low fiber content means less buffering of the carbohydrate absorption.
• The net carbs (18.6g per 100g) represent the carbohydrates that directly impact blood sugar.

Healthier Serving Suggestions

To reduce the glycemic impact of yellow rice:

• Serve smaller portions (1/2 to 3/4 cup)
• Pair with non-starchy vegetables to increase the fiber content of your meal
• Add a source of healthy fat and protein to slow carbohydrate absorption
• Consider cooling and reheating the rice, which can increase its resistant starch content and lower the GI

Bottom Line

Yellow rice can be included in a balanced diet, but portion control is important for those monitoring carbohydrate intake or blood glucose levels. Its moderate glycemic index and load make it suitable for occasional consumption, especially when paired with foods that can help mitigate its blood sugar impact.