Rice is a staple that feeds more than half the world, but its effect on blood sugar has been hotly debated. Understanding the glycemic index of rice helps you determine how high a blood glucose levels gets after eating the rice, how much different types of rice affect digestion and what better choices to make for metabolic health.
The guide also stacks up the glycemic index of wheat, brown rice, basmati rice and white rice with fruits, milk, sugar and classic Indian foods like roti and puffed rice — so you have a full SEO-optimized “humanist” breakdown.
The Real Nature Of The Glycemic Index And Why The GI of Rice is Important
Glycemic index (GI) is a measure of how quickly the food you eat raises your blood sugar levels. A GI of:
Low (0–55) → Slow digestion
Medium (56–69) → Moderate response
High (70+) → Rapid increase in glucose
Rices take different places along this continuum. For example:
Doongara rice → GI 28–30
Bamboo rice → GI 35–40
Brown rice → GI 50
Basmati rice → GI 50
White rice → GI 70
Puffed rice → GI 80–90
Sticky rice → GI 90+
This variation also makes it important to know glycemic index of rice for diabetes, weight loss, PCOS, insulin resistance and overall metabolic health.
Glycemic Index of Wheat — Against That Of Rice
The GI of wheat is typically 54-60, so it’s low to a medium.
Compared to rice:
Hardened wheat is lower on the glycemic index than polished white rice.
Whole-wheat flour (atta) contains more fiber and protein, which slow digestion.
Also, processed wheat (maida) can act more like white rice.
I think wheat is default “better” — people with taste assume this, even if they can’t articulate why — but the actual reasons are:
The fineness of the flour grounds
Portion size
What it’s eaten with
Field wheat roti eaten with vegetables also digests much slower as compared to a bowl of bland white rice.
Glycemic Index of Brown Rice — Best Substitute for White or Polished Rice
Brown rice has a glycemic index around 50, a good low-GI device for the following reasons:
Intact bran layer
Higher fiber
Higher resistant starch
Slower digestion
A friend once said she replaced white rice with brown rice for a month and realized she was no longer tired after lunch. That’s the miracle of slow glucose release.
Brown rice is excellent for:
Diabetes
PCOS
Weight loss
Sustained energy
Glycemic Index of Basmati Rice – Is It a Good Low-GI Option?
The glycemic index of basmati rice (GI 52 ± 5)varies from the type.
Why basmati is lower-GI:
High amylose content
Slower starch breakdown
Longer, firmer grains
This sets basmati apart from other types of rice, because it’s also versatile enough for everyday meals across Indian, Middle Eastern and fusion cuisine. For many diabetics, there’s also the popular belief that basmati processes more slowly through the body than jasmine or white rice, and does not cause a spike in blood sugar quite as quickly.
Which is Better for Diabetes – Rice or Wheat and Their Glycaemic Values?
Let us compare the glycemic index of rice and wheat:
| White rice | 70 |
| Brown rice | 50 |
| Basmati rice | 50–57 |
| Wheat flour (atta) | 54–60 |
| Refined wheat (maida) | 70–85 |
Conclusion:
Whole wheat roti is low GI and so it brown/basmati rice.
White rice and maida are also like your kris jenner types, they will raise glucose higher.
For those with diabetes or insulin resistance:
Choose whole wheat over maida
Opt for basmati, brown rice, Doongara, bamboo rice or wild rice instead of the white variety
Glycemic Index of Sugar — Why It Skyrockets Faster Than Rice
The value for sugar (table sugar, sucrose) is 65 on the glycemic index scale; glucose’s rating is 100, the maximum.
Sugar digests extremely fast because:
It needs almost no breakdown
It enters the bloodstream quickly
When you add sugar to rice dishes (namely sweet rice, kheer or rice pudding ) the overall GI shoots through the bloody roof.
Glycemic Index of Roti – A Study on Indian Bread
Roti: The glycemic index of roti varies with the type of flour used for making it:
Whole wheat roti → GI 55
Multigrain roti → GI 45–50
Maida naan/paratha → GI 70–80
Tiff Another thing: a normal atta roti spikes way less compared to white rice (GI70).
Glycemic Index Values for White Rice — Why So High?
White rice has a GI around 70, so it’s considered high-GI.
Why?
Removed bran and germ
Little fiber
High amylopectin
Rapid gelatinization during cooking
If you adore white rice, here are strategies to diminish its effect:
Cook it al dente
Cool and reheat for more resistant starch
Add vinegar or lemon
Combine with fat, fiber or protein
GI Value Of Puffed Rice – How It Affects Blood Sugar
Puffed rice has a very high glycemic index: 80–90.
This happens because:
Grains expand, creating more surface area
Starch becomes instantly digestible
Almost no fiber remains
Even though puffed rice is airy and yummy, it results in quick glucose spikes.
The GI of Apple — A Low-GI Fruit Which Is The Best For Stabilizing Meals
Thanks to: • The average glycemic load for apples is 38-36.
High fiber (especially pectin)
Slow sugar absorption
Fruit acids slowing digestion
Combining rice with low-GI fruits such as apples is considered to moderate glucose response.
Milk’s Glycemic Index – How it Compliments Rice Based Meals
Milk has a relatively low glycemic index (GI) of 30 to 35.
Milk is slowly digested because it provides:
Fat
Protein
Natural lactose
You can partially buffer the glucose spike by using milk in meal preparations with rice (kheer, porridge), but sugar added to these dishes negates any benefits.
Scientific Reasons Why Rice’s Glycemic Index Fluctuates
Amylose vs amylopectin
High-amylose rice = low GI
High-amylopectin (sticky rice) = high GI
Parboiling and processing
The cooking of our rice resulted in resistant starch, which decreases GI.
Cooking methods
Long cooking → higher GI
Firm texture → lower GI
Cooling and reheating
Forms resistant starch (RS3), which increases GI.
Chewing habits
So, more chewing → faster rise in glucose.
Less chewing → slower response
Ethnic and individual differences
Asian ethnicities tend to have higher glucose response from the same food.
A Gradual Process: Cooking Rice with a Lower Glycemic Index
Step 1: Choose low-GI varieties
Basmati, brown rice, doongara, bamboo rice, wild ricesenefit of the doubt.
Step 2: Soak In Water For 20 to 30 Minutes
This shortens the cooking process and inhibits full gelatinization.
Step 3: Use less water
Reduces starch breakdown.
Step 4: Cook al dente
Avoid mushy rice.
Step 5: Let rice completely cool
Chill 4–12 hours to form resistant starch.
Step 6: Reheat gently
RS3 is intact and decreases effective GI.
13 Clever Tricks to Add Low-GI Rice in Your Diet
Pair rice with:
High-fiber vegetables
Lean proteins
Healthy fats
Salads or legumes
Portion guideline:
¼ cup uncooked
½–¾ cup cooked
Counting your plate can also make a huge difference in glucose management.
Final Thoughts
Knowing the rice glycemic index can help you select which types and how much of this staple to eat so that it supports your energy, weight and metabolism. By framing it next to other foods — things like wheat, milk, fruits and sugar — you get a complete picture of how carbs work in your body.
