Rice is a staple food for billions, but not all rice is equal when it comes to managing blood sugar. Low-GI rice varieties (GI < 55) digest slowly, helping to maintain steady glucose levels.

This is crucial for people with diabetes, PCOS, or insulin resistance. Here are the top 10 low-GI rice options to include in your diet:

Quick list of low-GI rice:

• Black rice (GI: 35-45): High in fibre and antioxidants.
• Wild rice (GI: 35-40): Nutrient-dense with a chewy texture.
• Brown basmati rice (GI: 50): Retains bran and germ for added nutrients.
• Red rice (GI: 45-52): Packed with fibre and anthocyanins.
• Wehani rice (GI: 55): Whole-grain option with nutty flavour.
• Converted (parboiled) rice (GI: 38-45): High in resistant starch.
• Bamboo rice (GI: 35-40): Unique flavour with metabolic benefits.
• Karuppu kavuni rice (GI: 42): Ancient grain with antioxidants.
• Sona masoori rice (GI: 51-69): Light texture, ideal for daily meals.

Doongara rice (GI: 28-30): Extremely low GI, perfect for blood sugar control.

Quick comparison table

Key tips for low-GI rice:

• Cooking Methods: Cook al dente or parboil to retain low GI.
• Portion Control: Stick to ½ cup of cooked rice per meal.
• Pairing: Combine with fibre-rich vegetables and lean proteins.

Low-GI rice varieties offer a way to enjoy rice while managing blood sugar effectively. Start incorporating these options into your meals for better metabolic health.

What is low-GI rice?

Low-GI rice has a glycaemic index (GI) value below 55, meaning it leads to a slower and more controlled increase in blood sugar compared to standard white rice. This makes it a great choice for managing conditions like diabetes or insulin resistance, as well as supporting overall metabolic health.

This type of rice is digested more slowly, releasing glucose into the bloodstream at a steady pace, which helps maintain consistent energy levels. The GI of rice is influenced by factors such as:

• Fibre content
• Amylose-to-amylopectin ratio
• Processing methods

Low-GI rice provides more than just blood sugar management. Its benefits include:

• Better control over appetite and energy levels
• Increased nutrient availability
• Support for digestive health
• Positive effects on metabolic function

Knowing which rice varieties have a low GI can help you make smarter choices at mealtime. Let’s dive into some of the best low-GI rice options and how they can benefit your health.

Want to make better rice choices for steady blood sugar? Check out your guide to carbohydrates and the glycaemic index to understand how different carbs impact glucose levels.

1. Black rice

Black rice, often called forbidden rice, is one of the most nutrient-packed and blood sugar-friendly rice options out there. With a glycaemic index of 35 to 45, it offers a much better option for managing blood sugar levels compared to traditional white rice.

Its deep colour comes from anthocyanins—antioxidants known for their anti-inflammatory properties and potential to improve insulin sensitivity. These compounds play a key role in black rice's health advantages.

Here's a quick comparison between black rice and white rice:

For the best results, cook black rice al dente (use 1 cup rice to 2 cups water) to maintain its low glycaemic index. Pair it with high-fibre vegetables or lean proteins—like steamed broccoli or grilled chicken—to further slow carbohydrate absorption.

Stick to a portion of ½ cup cooked rice per meal to keep your blood sugar balanced. While black rice has a lot to offer, it still contains carbohydrates, so it's important to enjoy it as part of a well-rounded meal.

Black rice is a standout option for its nutrient content and low glycaemic impact, but there are plenty of other great low-GI choices to explore.

2. Brown basmati rice

Brown basmati rice stands out for its nutty flavour and moderate glycaemic index (GI) of around 50, making it a smart choice for managing blood sugar levels. Unlike white rice, brown basmati keeps its bran and germ layers intact, which adds more nutrients. A 100g serving of cooked brown basmati rice contains 1.8g of fibre, 0.6g of fat, and 110 calories.

Here's a quick comparison of brown and white basmati rice:

To keep its GI low, cook brown basmati with a 2:1 water-to-rice ratio and avoid overcooking. This preserves its nutritional integrity and benefits.

Brown basmati pairs well with roasted vegetables or can serve as a base for hearty salads. These combinations make it particularly helpful for people managing conditions like diabetes or PCOS.

Additionally, it’s a good source of manganese, which supports bone health and metabolism - key factors for those dealing with insulin resistance or PCOS.

Next, we’ll dive into wild rice, another low-GI option with its own set of health perks.

3. Wild rice

Wild rice isn’t actually rice; it's an aquatic grass. But what really makes it stand out is its glycaemic index, which falls between 35 and 40. This low number makes it a great option for managing blood sugar levels. Plus, its nutritional profile offers benefits that go beyond what you’d get from regular rice.

Here’s a breakdown of wild rice’s nutritional highlights:

With its nutty taste and chewy texture, wild rice works well in a variety of dishes. While it’s pricier due to the labour-intensive harvesting process, its nutritional benefits make it worth considering.

To cook, use a 3:1 water-to-rice ratio and simmer for 45 minutes; this method helps preserve its nutrients. Pair it with roasted vegetables or mushrooms for a satisfying, nutrient-packed meal. Thanks to its fibre and protein, wild rice promotes fullness and helps stabilise blood sugar levels. It’s an excellent choice for people managing diabetes or cutting back on carbs.

For added variety, try mixing wild rice with other low-GI rice options to create a well-rounded, nutritious meal base. Up next, we’ll dive into red rice, another low-GI choice packed with nutrients.

Looking for more low-GI options? Explore the top 10 low glycaemic index breads to keep your blood sugar steady throughout the day.

4. Red rice

Red rice stands out with its deep burgundy hue and nutty taste, paired with a glycaemic index of 45-52, making it a smart choice for managing blood sugar levels.

Here’s what sets red rice apart for metabolic health:

For best results, use a 2:1 water-to-rice ratio, simmer for 20-25 minutes, and let it rest for 10 minutes to lock in nutrients.

Premium varieties like Kerala and Bhutanese red rice are particularly worth considering due to their higher fibre content.

Pair red rice with lean proteins and vegetables to further enhance its blood sugar-stabilising effects.

Next, we’ll dive into Wehani rice, another nutrient-packed option with a similarly low glycaemic impact.

5. Wehani rice

Wehani rice, developed by Lundberg Family Farms in California, is known for its reddish-brown colour and aromatic, nutty flavour. With a glycaemic index of around 55, this whole-grain option is a great choice for managing blood sugar levels while adding a rich taste to meals.

Cooking tips

To prepare it perfectly, rinse the rice well, use a 1:1.75 rice-to-water ratio, and cook for 45-50 minutes. Let it rest for 10 minutes before serving.

Wehani rice is also packed with essential B vitamins, magnesium, and selenium, which are beneficial for metabolic health. Its fibre content slows down carbohydrate absorption, making it a smart choice for those focusing on blood sugar balance.

Pairing ideas for better glycaemic control

• Roasted root vegetables with herbs
• Wild-caught fish with a citrus glaze
• A mix of nuts and seeds for added texture

For an added benefit, try cooling and reheating wehani rice. This process increases resistant starch, which further lowers its glycaemic effect. Whether served warm or cold, this grain fits seamlessly into a variety of dishes while supporting blood sugar management.

Next, we'll dive into converted (parboiled) rice and its unique benefits for glycaemic control.

6. Converted (parboiled) rice

Converted (parboiled) rice is a great low-GI choice, with a glycaemic index ranging from 38 to 45. Its processing method, which involves soaking, heating, and drying before milling, boosts its nutritional value. This process increases B vitamins and resistant starch while reducing its impact on blood sugar levels.

This method of preparation not only improves nutrition but also keeps the taste and texture intact. To cook, use a 1:1.5 ratio of rice to water. Rinse the rice, simmer for 15-20 minutes, and let it rest for 5 minutes before serving.

Meal planning tips

Combine converted rice with proteins, vegetables, and healthy fats for balanced meals. Stick to portions of ½ to ¾ cup of cooked rice per serving to maintain stable blood sugar levels.

Thanks to its versatility, converted rice can be used in a variety of dishes while keeping its low glycaemic benefits. Its enhanced nutrient profile and reduced GI make it a smart alternative to white rice, especially for those prioritising metabolic health.

Next, we’ll dive into bamboo rice, another intriguing option with a low glycaemic index and unique health advantages.

‍Want to keep your blood sugar in check? See how CGMs can help manage post-meal spikes alongside low-GI rice choices.

7. Bamboo rice

Bamboo rice, with a glycaemic index of 35-40, is a type of rice harvested from bamboo groves. Thanks to its low GI and high fibre content, it's a great option for individuals managing diabetes or insulin resistance.

Cooking instructions

To cook bamboo rice, use a 1:2 ratio of rice to water. You can steam it or use a rice cooker for the best results. For better texture, soak the rice for 30 minutes before cooking and let it rest for 5 minutes after it's done.

How to use it

Bamboo rice pairs well with a variety of dishes, such as:

• Grain bowls featuring grilled chicken and steamed veggies
• Stir-fries with tofu and seasonal vegetables
• Mixed rice dishes combined with lean proteins and fiber-packed sides

For better blood sugar control, pair it with lean proteins and fibre-rich vegetables.

Where to find it

You can find bamboo rice in speciality stores or through online retailers. Its health benefits and versatility make it an excellent option for those aiming to manage blood sugar effectively.

Bamboo rice stands out for its nutritional profile and low glycaemic index, making it a smart choice for metabolic health. Next, we’ll dive into Karuppu Kavuni rice, another variety with noteworthy advantages.

Curious about how different types of rice affect blood sugar? Learn more in this comparison of white rice vs brown rice while exploring the best low-GI rice options.

8. Karuppu kavuni rice

Karuppu Kavuni rice, a heritage grain from Tamil Nadu, India, has a glycaemic index of around 42, making it a great choice for managing metabolic health. This ancient rice stands out for its nutrient-rich profile and health-promoting properties.

Nutritional profile

Cooking instructions

To get the best out of Karuppu Kavuni rice, soak it for at least 30 minutes before cooking. This reduces cooking time and improves digestibility. Use a water-to-rice ratio of 2.5:1 for perfect results.

Blood sugar management benefits

This rice's whole grain structure and anthocyanin content make it a great option for controlling blood sugar levels. Its unpolished nature slows down carbohydrate digestion, leading to a steady release of glucose.

Meal planning tips

Here’s how to include Karuppu Kavuni rice in your meals for better blood sugar control:

• Pair it with protein-rich foods and fibre-packed vegetables.
• Stick to moderate portions (about ½ to ¾ cup of cooked rice).
• Add healthy fats to improve nutrient absorption.

You can find Karuppu kavuni rice in speciality Indian grocery stores or online. Store it in a cool, dry place to maintain its freshness.

Up next, we’ll dive into sona masoori rice, a popular low-GI option with its own set of health perks.

9. Sona masoori rice

Sona Masoori rice is a medium-grain variety grown mainly in southern India. With a glycaemic index ranging from 51 to 69, it’s often chosen for managing blood sugar levels. Known for its light texture and aromatic quality, this rice is a staple in southern Indian cuisine and is easier to digest compared to many other types.

Because it undergoes minimal processing and has a moderate GI, Sona Masoori rice works well for people dealing with diabetes, PCOS, or insulin resistance. Its composition helps maintain more stable blood sugar levels than standard white rice.

To preserve its benefits, cook Sona Masoori rice by boiling or steaming and pair it with high-fibre vegetables and lean proteins. Stick to a portion size of ¼ cup of uncooked rice. It’s perfect for dishes like biryani or pulao, where its light texture and ability to soak up flavours truly stand out.

This rice offers a well-rounded nutritional profile while remaining gentle on the stomach. Look for Sona Masoori rice in Indian grocery stores or the international food sections of larger supermarkets. Opt for unpolished versions for added nutritional value.

Next, we’ll look at Doongara rice, another low-GI choice that balances convenience with metabolic health.

10. Doongara rice

Doongara rice is a long-grain variety grown in Australia, known for its impressively low glycemic index (28-30). This makes it an excellent choice for managing blood sugar levels. It's also packed with fiber and essential minerals like iron, zinc, and magnesium, which help support overall metabolic health.

To maintain its low GI benefits, it's important to cook Doongara rice properly. Aim for an al dente texture by using minimal water or steaming. A serving size of about ¼ cup of uncooked rice is generally a good portion for most meals.

This rice's nutritional benefits make it a great addition to dishes like stir-fries, grain bowls, or as a simple side. It offers flexibility in the kitchen while keeping its blood sugar-friendly qualities intact.

Now that we've covered Doongara rice, let’s look at practical ways to include these low-GI rice varieties in your meals to support better metabolic health.

How to include low-GI rice in your diet

Adding low-GI rice to your meals can be a smart way to support balanced blood sugar levels. Pair it with fibre-packed vegetables and lean proteins for a well-rounded dish. For example, try black rice with grilled chicken and Brussels sprouts or brown basmati rice with tofu and leafy greens.

How you cook rice matters, too. The preparation method can influence its impact on blood sugar. Here are some tips:

You can also add healthy fats like sliced avocado, olive oil, or chopped nuts to your rice dishes. These not only enhance the flavour but also help slow down glucose absorption.

"The glycaemic response to rice can vary significantly based on preparation methods and food pairings. Monitoring glucose levels through CGM technology while trying different combinations can help individuals optimise their rice consumption for better metabolic health", says Dr. Michelle Woolhouse of Vively

Using tools like continuous glucose monitors (CGM) can help you understand how your body reacts to different rice types and preparations. Vively's CGM, for instance, offers real-time feedback, helping you make adjustments for better metabolic health.

Proper storage is key to keeping cooked rice safe and fresh. Refrigerate leftovers within two hours of cooking and eat them within 24 hours. When reheating, add a bit of water to maintain moisture and texture.

Using Continuous Glucose Monitoring for rice consumption

Continuous glucose monitoring (CGM) offers real-time feedback on how your body reacts to different types of rice. This technology allows you to pinpoint which low-GI rice varieties suit your metabolism and make adjustments to portion sizes or preparation techniques as needed.

To get the most out of CGM when eating rice:

• Check your baseline glucose levels before consuming rice.
• Track glucose changes for 2-3 hours after eating.
• Compare results across different rice types and cooking methods.

Consistency is key. Monitor how factors like portion size, time of day, and food pairings influence your glucose levels. This detailed tracking helps you identify the rice options that best align with your body's needs.

Combine CGM insights with earlier tips on low-GI rice and preparation methods. Techniques like parboiling or cooking rice al dente can influence your glucose response. Together, these strategies can help you enjoy rice-based meals while keeping your blood sugar levels steady.

Conclusion

Improving metabolic health starts with thoughtful choices. Low GI rice varieties provide a way to enjoy rice while keeping blood sugar levels steady. They can help with better blood sugar management, increased feelings of fullness, and overall metabolic well-being.

Pairing low GI rice with insights from continuous glucose monitoring (CGM) can further refine your approach. By tracking your body's reactions, you can make smarter decisions about portion sizes and preparation techniques.

Here are some tips to get the most out of your meals:

• Choose rice that fits your health objectives.
• Cook it using methods that retain its low GI properties.
• Combine it with fibre-packed veggies and lean proteins.
• Track your body's responses with tools like CGM.

Start by adding one or two low-GI rice options to your weekly meals. Small, consistent changes can help you enjoy rice-based dishes while staying on track with your health goals. With informed choices and tools like CGM, rice can remain part of a balanced, health-conscious diet.