Managing blood sugar levels? Choosing low GI rice is a smart move. Low GI rice digests slower, helping maintain steady blood sugar.

Here are the top dietitian-approved options in Australia:

• SunRice doongara low GI white rice (GI 28–30): Ideal for diabetes management, with fluffy, firm grains. Great for stir-fries and side dishes.
• Tilda pure basmati rice (GI 50–58): Nutty flavour, perfect for curries and pilafs. Supports gut health with resistant starch.
• Forbidden Foods organic black rice (GI 35–45): Rich in antioxidants, versatile for salads and sides.
• Coles brown rice (GI 41–50): High in fibre, available in blends like brown rice & chia seeds.‍
• Woolworths Macro organic brown rice (GI 50): Organic, rich in fibre and nutrients, great for balanced meals.

Quick comparison

Tip: Pair rice with lean proteins and vegetables to enhance its health benefits.

1. SunRice doongara low GI white rice

SunRice doongara low-GI white rice is a smart choice for managing blood sugar levels. This long-grain rice, grown in Australia, has a low glycaemic index (GI) of 28–30, making it a better option compared to regular white rice.

It's packed with minerals like iron, zinc, and magnesium, which are important for metabolic health. Plus, when cooked correctly, it delivers fluffy, firm grains. Use the guide below to achieve the best results:

This rice is naturally gluten-free, making it a great pick for anyone with coeliac disease or gluten sensitivity. For balanced meals and better blood sugar control, pair it with lean proteins and plenty of vegetables.

2. Tilda pure basmati rice

Tilda Pure Basmati Rice has a glycaemic index (GI) of 50–58, offering the classic qualities of basmati rice while retaining important nutrients. Here's a closer look at its nutritional breakdown and features.

Nutritional profile (per cup of cooked rice, 180g)

Tilda employs advanced technology to remove broken grains, which helps maintain its low GI and ensures consistent cooking results.

Cooking tips for better results

To make the most out of Tilda Pure Basmati Rice, try these preparation methods:

This rice is also a source of B vitamins, copper, and magnesium. Additionally, it contains resistant starch, which functions as a prebiotic, promoting better gut health.

For a balanced meal, pair Tilda Pure basmati rice with fibre-packed vegetables and lean protein to support metabolic health.

3. Forbidden Foods organic black rice

Forbidden Foods organic black rice has a glycaemic index of 35–45, making it a great option for managing blood sugar levels. It provides nutrients that help keep glucose levels steady.

Nutritional profile (per cup cooked, 160g)

Key health benefits

Black rice stands out for its high anthocyanin content—the highest among all foods. These compounds act as antioxidants and have anti-inflammatory effects that may improve insulin sensitivity.

Cooking instructions

Tips for blood sugar control

• Pair with lean proteins and fibre-packed vegetables.
• Cook the rice al dente to slow down carbohydrates absorption.
• Stick to moderate portions.
• Add leafy greens or legumes to reduce the meal's glycaemic impact.

Black rice is incredibly versatile, fitting into many dishes like breakfast porridges, grain bowls, and salads. One cup of uncooked black rice yields about 3 to 3¼ cups when cooked. Its adaptability and low glycaemic index make it a smart choice for a balanced, blood sugar-friendly diet.

4. Coles brown rice

Coles Brown Rice comes in several low GI options. For example, the brown rice and chia seed blend has a GI of 41, making it one of the lower GI selections available in Australian supermarkets.

Nutritional profile (per 125g serving)

Varieties and their GI ratings

These options are ideal for blood sugar management, aligning well with dietitians' advice.

Curious about how brown rice affects your blood sugar? Learn more in our guide to the glycaemic index of brown rice and discover its benefits for stable energy and better health.

Health benefits

Swapping out 50 grams of white rice daily for brown rice could lower the risk of diabetes by 13%. Brown rice also provides approximately 3.5 grams of fibre per cup, compared to less than 1 gram in white rice. This extra fibre helps regulate blood sugar levels and ensures a steady energy release.

Cooking and usage tips

Rinse brown rice thoroughly before cooking to remove excess starch.

For balanced meals, pair brown rice with lean proteins and fibre-rich vegetables. Stick to a serving size of ½–1 cup of cooked rice per meal. Its versatility and easy availability make it a great choice for maintaining a low GI diet.

Check out our Rice Comparison Chart to see how Coles Brown Rice compares with other low GI options.

5. Woolworths Macro organic brown rice

Woolworths Macro Organic Brown Rice has a GI of 50, making it a suitable option for managing blood sugar levels.

Nutritional profile (per cup cooked)

Blood sugar impact

This organic brown rice has a lower glycaemic index compared to refined rice varieties. Its slower glucose absorption helps maintain steadier blood sugar levels.

Nutritional benefits

Packed with magnesium, phosphorus, and vitamin B6, this rice supports overall health. The fibre content aids digestion and contributes to more gradual glucose release into the bloodstream.

Cooking and serving tips

Cook 1 cup of this rice and pair it with protein and fibre-rich vegetables for a balanced meal. Eating it earlier in the day may help with better blood sugar management. A great serving idea is a rice salad with fresh, colourful ingredients, as highlighted in a Woolworths recipe from October 2024.

Storage and quality assurance

To maintain its quality, store any unused rice in an airtight container in a cool, dry place. The organic certification ensures it's grown without synthetic pesticides or fertilisers, aligning with healthier dietary choices.

‍Looking for more low GI rice options? Check out our 10 best low GI rice for stable blood sugar to explore even more blood sugar-friendly choices.

Rice comparison chart

Here’s a quick look at five low-GI rice options, breaking down their key features to help you manage blood sugar levels and maintain balanced nutrition.

Here’s what stands out about these options:

• Blood sugar impact: SunRice Doongara has the lowest GI rating (28–30), making it a great choice for blood sugar control. Forbidden Black Rice comes in at 35–45, while Tilda Basmati and the brown rice options hover around 50, suitable for moderate GI needs.
• Nutritional benefits: Forbidden black rice and both brown rice options are rich in fibre, which supports better digestion and helps regulate blood sugar.
• Cooking uses: SunRice Doongara’s firm texture works well for stir-fries, while Tilda Basmati’s light, fluffy grains are perfect for curries and pilafs. Forbidden black rice shines in salads and sides, and brown rice options are versatile enough for various dishes like Buddha bowls.‍
• Affordability: Among the listed prices, SunRice Doongara offers a cost-efficient option at $4.60/kg (≈$2.10/lb), combining affordability and low GI benefits.

Which low GI rice should you choose?

Pick a low GI rice that aligns with your health goals:

• SunRice doongara Low-GI White Rice (GI 28–30): A great option for managing diabetes and keeping blood sugar levels steady.
• Forbidden foods organic black rice (GI 35–45): Packed with antioxidants, this rice is perfect for nutrient-rich, health-conscious meals.
• Tilda pure basmati rice (GI 50): Known for its nutty flavour and fluffy texture, it’s a versatile choice for a variety of dishes.

Looking for low GI bread options? Check out our top 10 low glycaemic index breads for healthier choices that support better blood sugar control.

Tips to enhance glycaemic benefits

The way you prepare and eat rice can significantly influence its effect on your blood sugar levels. Using a Continuous Glucose Monitor (CGM) like the one from Vively can give you personalised insights into how your body responds to different rice types and meals. Here’s how to make the most of your rice:

• Rinse and cook smart: Rinse rice 2–3 times and use the absorption method to help moderate its glycaemic effect. Charlotte Battle, Vively’s lead dietitian, explains:

 "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.”

• Portion control: Stick to ½ cup of cooked rice per meal to keep carbs in check.
  

• Balance your plate: Pair rice with healthy fats (like avocado or olive oil), fibre-rich vegetables, and lean protein for slower glucose release and longer-lasting energy.

For leftovers, refrigerate cooked rice within two hours and consume within 24 hours to boost resistant starch, which may help reduce glycaemic impact even further.