Brown rice has a glycaemic index (GI) of 56–69, placing it in the medium GI range. This means it causes a slower, more gradual rise in blood sugar compared to white rice, which has a high GI of 83–87. Choosing brown rice over white rice can help manage blood sugar levels, especially for individuals with diabetes or insulin resistance.

Key takeaways:

• Brown Rice GI: 56–69 (Medium GI)
• White Rice GI: 83–87 (High GI)
• Benefits: Slower digestion, reduced glucose spikes, and better blood sugar control.
• Tips: Cook al dente, control portions, and pair with protein or healthy fats to lower the glycaemic effect.
• Tracking: Use tools like Continuous Glucose Monitoring (CGM) to personalise your diet.

Brown rice is also rich in fibre, vitamins, and minerals, making it a healthier choice for long-term metabolic health. Below, we explore how cooking methods, portion sizes, and meal pairings can influence its glycaemic impact.

What is the Glycaemic Index?

The glycaemic index (GI) is a system that ranks carbohydrate-containing foods based on how quickly they raise blood sugar levels. The scale ranges from 0 to 100, with pure glucose set at 100 as the benchmark. Knowing GI values can guide smarter food choices, especially for those managing blood sugar-related conditions.

How GI is defined and measured

GI is calculated by tracking blood sugar levels over two hours after eating a specific amount of carbohydrates, then comparing the results to pure glucose. Foods fall into three categories:

• Low GI: 55 or less
• Medium GI: 56–69
• High GI: 70 or more

Several factors influence a food's GI, including the type of carbohydrate, fat, and protein content, cooking methods, acidity, and the food's physical makeup.

Why GI matters for metabolic health

GI plays an important role in managing conditions like diabetes, insulin resistance, and PCOS. Opting for lower-GI foods can help stabilise blood sugar levels and improve insulin response.

For example, brown rice, which has a medium GI, is often a better choice than high-GI white rice for maintaining steady blood sugar levels.

A study published in the MDPI journal showed that replacing white rice with lower-GI alternatives like brown or basmati rice helped reduce daily glucose levels in individuals with diabetes. This demonstrates how applying GI principles can support better blood sugar management.

For a more complete picture, glycaemic load (GL) combines GI with portion size to assess a food's overall impact on blood sugar. This is especially useful when preparing foods like brown rice, as cooking methods can affect the glycaemic response. Understanding a food's GI can fine-tune dietary plans for managing metabolic health.

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Glycaemic index of brown rice

The glycaemic index (GI) of brown rice varies depending on factors like variety and preparation. However, it generally falls within a moderate GI range, making it a better choice than white rice for steady blood sugar levels.

Brown rice GI and comparisons

Brown rice generally has a GI range of 50–68, with an average of 56.44 ± 2.34. This places it as a better choice compared to white rice, which has a much higher GI.

Here's a quick comparison of brown rice with other grains:

Research shows that brown rice can help manage blood sugar levels in people with type 2 diabetes. While its GI is moderate, several factors can influence how it affects blood sugar.

Wondering how white rice compares to brown rice in terms of blood sugar impact? This guide breaks down their glycaemic differences and metabolic effects.

Factors influencing brown rice GI

Here are some key factors that influence the glycaemic index (GI) of brown rice, including cooking methods, portion size, and what it’s paired with in a meal.

Cooking methods

How you cook brown rice matters. Using less water during cooking can lower its GI, while using too much water can increase it. Methods like steaming or microwaving tend to retain more fibre and protein, which helps keep the glycaemic response moderate.

Portion size

Eating larger portions means consuming more carbohydrates, which can lead to higher blood sugar levels. Keeping portion sizes in check is key.

Type and processing

The variety of brown rice and how it's processed also play a role. Whole grain brown rice, which still has its bran layer, is higher in fibre and protein. These nutrients help slow down digestion, reducing its impact on blood sugar.

Meal pairings

Combining brown rice with foods rich in protein, healthy fats, or fibre can further lower its glycaemic effect.

Using tools like continuous glucose monitoring can help you better understand how your body reacts to brown rice and make adjustments as needed.

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Brown rice and blood sugar levels

Brown rice has a lower glycaemic impact than white rice, providing steady energy and supporting balanced blood sugar levels when included in a well-rounded diet.

How brown rice affects glucose levels

Brown rice can help manage blood sugar due to its bran layer and higher fibre content, which slow digestion and reduce glucose spikes. Research found that sticky brown rice led to a mean 24-hour glucose concentration of 126.3±22.0 mg/dL, compared to 144.2±28.5 mg/dL for white rice.

This slower glucose release happens because the bran layer and fibre in brown rice allow for more gradual digestion. As a result, it helps avoid the rapid blood sugar spikes often caused by refined grains.

Tips for managing portions and meals

To get the most out of brown rice for blood sugar control, it's essential to manage portion sizes and balance your meals. Combining brown rice with protein, fibre-rich vegetables, or healthy fats can further reduce its impact on blood sugar. This approach is especially useful for individuals managing metabolic health concerns.

Here are some key strategies for better blood sugar management with brown rice:

• Portion control: Stick to recommended serving sizes, even for lower-GI foods.
• Balanced meals: Pair brown rice with protein, fibre, and healthy fats to steady blood sugar.
• Cooking methods: Choose techniques that retain the grain's natural fibre.
• Personal monitoring: Use tools like continuous glucose monitors (CGM) to track your individual response.

Tracking glucose with Continuous Glucose Monitoring

Continuous Glucose Monitoring (CGM) offers real-time insights into blood sugar levels, helping you understand how foods like brown rice impact your metabolism.

How Continuous Glucose Monitoring works

Devices like the FreeStyle Libre and Dexcom G6 use small sensors to track glucose levels in real-time. This allows users to see how their blood sugar changes throughout the day. These devices are precise and help users understand how their body reacts to different foods, including brown rice.

Research using CGM has shown how various types of rice influence blood sugar levels. For example, studies with the FreeStyle Libre system revealed how participants could monitor the unique effects of different rice varieties on their glucose levels.

Vively: CGM for personal insights

Vively pairs CGM technology with personalised coaching to help users improve their metabolic health. Features like real-time glucose tracking, wearable device integration, and expert advice help users make smarter dietary choices, including how they manage brown rice in their meals.

The platform helps users figure out the best portion sizes and food pairings for brown rice. For example, it shows how different serving sizes or combining brown rice with proteins and fats can influence glucose levels.

Including brown rice in a healthy diet

Adding brown rice to your diet provides essential nutrients, fibre, and steady energy. Here’s how to incorporate it for balanced meals and better overall health.

Nutritional value of brown rice

Brown rice is a whole grain packed with nutrients that support overall health. A single cup of cooked brown rice contains 215 calories, 5g of protein, 44g of carbohydrates, and 3.5g of fibre. Thanks to its bran and germ layers, it also provides key vitamins like B1, B3, and B6, as well as minerals such as manganese, selenium, and magnesium. These nutrients play a role in digestive health and help maintain steady blood sugar levels.

The way brown rice is prepared can influence its effect on blood sugar. For example, cooling cooked rice and then reheating it increases resistant starch, which slows digestion. Using this method, along with tools like continuous glucose monitoring, can help individuals adjust their cooking techniques for better metabolic outcomes.

Here are some tips for managing blood sugar when incorporating brown rice into your meals:

• Choose whole grain brown rice instead of processed varieties.
• Measure portions to avoid overeating.
• Try glutinous brown rice, which has a unique starch structure that supports better glycaemic control.

Research with continuous glucose monitoring has shown that glutinous brown rice can aid in managing blood sugar levels, especially for those with type 2 diabetes. This makes brown rice a smart addition to a diet focused on maintaining balanced blood sugar.

Conclusion and main points

Brown rice, with a glycaemic index (GI) of 56–69, helps maintain better blood sugar levels compared to white rice. Its moderate impact on blood sugar is influenced by factors like the type of brown rice, how it’s cooked (such as al dente preparation), and its rich content of fibre, vitamins, and minerals, which all contribute to overall metabolic health.

‍Using CGM (Continuous Glucose Monitoring) technology provides real-time feedback on how brown rice affects your blood sugar. Vively’s CGM program, for example, allows users to track their glucose responses, helping them make informed decisions about portion sizes and meal timing.

Here are some tips for managing blood sugar effectively:

• Stick to 1 cup per meal (about the size of a small fist)
• Cook brown rice al dente to lower its GI
• Combine with protein and healthy fats for balanced meals
• Use CGM tools to monitor your unique glucose response

Research also shows that swapping white rice for brown rice can improve cholesterol levels and assist with weight management. Regular consumption—up to 10 times a week—has been linked to better blood sugar control. Incorporating tools like CGM can help you tailor your diet to include brown rice in a way that works best for you.

For more details about how brown rice affects blood sugar and its role in your diet, checkout the FAQs below.

FAQs

Here are answers to some common questions about brown rice and its effect on blood sugar, along with practical tips:

What is the glycaemic response of brown rice?

Brown rice has a glycaemic index (GI) ranging from 55 to 68, which means it causes a slower and steadier rise in blood sugar compared to white rice, which has a GI of 87. For even better control, basmati rice has a GI of 45.35 ±2.06, making it another good choice for managing blood sugar levels.

How does brown rice's GI vary by type?

Glutinous brown rice tends to have a lower impact on blood sugar compared to non-glutinous types. For example, a study involving Japanese participants showed that glutinous brown rice led to lower 24-hour average glucose levels compared to both white rice and non-glutinous brown rice.

Does cooking method affect brown rice's GI?

Yes, it does. Cooking brown rice, letting it cool, and then reheating it increases its resistant starch content. This slows digestion and reduces the GI of the rice.

How does brown rice compare to other rice varieties?

How can I monitor my personal response to brown rice?

Using a continuous glucose monitor (CGM) can help you track your glucose levels in real time. This allows you to see how your body responds to brown rice and make adjustments to portion sizes or meal timing as needed. Since individual responses to food can vary, CGMs are a helpful tool for tailoring your diet.

These tips, along with tools like CGMs, can guide you in making better dietary decisions to manage blood sugar effectively.

Vively is a metabolic health app that can help women undergoing the menopause transition improve their quality of life. The Vively app integrates with continuous glucose monitors (CGM) to help women understand how their lifestyle is impacting their blood sugar levels. This, combined with in-app education and support can help women improve their symptoms. Chat to your doctor about whether Vively may suit you.