Low glycaemic index (GI) rice helps manage blood sugar by slowing sugar absorption.

Key takeaways:

• Wild rice, black rice, and Doongara are top picks for low-GI rice. These varieties help regulate blood sugar, offer higher fibre and antioxidants, and can be easily paired with healthy meals.
  
  
• Cooking and pairing matter. How you cook rice (e.g., boiling, cooling, reheating) and what you pair it with (lean proteins, fibre-rich veg) can significantly impact its glycaemic effect.
  
  
• Track and personalise with CGM. As Charlotte Battle, Vively’s lead dietitian, shares, using CGM data while experimenting with low-GI rice can help tailor meals that support stable blood sugar and long-term metabolic health.

For a deeper dive into how carbohydrates impact blood sugar, check out our guide to carbohydrates and the glycaemic index. It explains how different carbs affect your glucose levels and offers tips for making smarter food choices.

1. Wild rice

Wild rice has a glycaemic index of 35 to 40. Interestingly, despite its name, it’s not actually rice but an aquatic grass.

Nutritional profile (per 100g cooked):

Packed with 14.74 grams of protein per 100 grams, wild rice also boasts antioxidant levels 20–30 times higher than white rice. These antioxidants can help support metabolic health.

Cooking tips

To get the most out of wild rice:

• Use a 3:1 water-to-rice ratio.
• Simmer for about 45 minutes.
• Avoid overcooking to keep the grains intact and preserve their low glycaemic properties.

Comparing glycaemic index

Here’s how wild rice stacks up against other rice types:

For the best blood sugar control, pair wild rice with lean proteins and fibre-rich vegetables. Its nutrient density and low glycaemic index make it a smart choice for creating well-balanced meals.

2. Brown rice

Brown rice is a great low-GI choice, with a glycaemic index (GI) of 50–55, compared to white rice, which has a GI of 72. This makes it a better option for managing blood sugar levels.

Nutritional profile (per 100 g, approx. 3.5 oz):

Best cooking methods

How you cook brown rice can influence its glycaemic response. Here are two effective methods:

• Boil and drain method
  Cook the rice in a large pot of water until tender but firm. Drain off the water and allow the rice to steam dry before serving.
• Baking method
  Use boiling water and bake the rice to avoid scorching. This method ensures even cooking with indirect heat.

Tips for blood sugar control

To get the most out of brown rice:

• Pair it with lean proteins and plenty of vegetables.
• Opt for brown basmati rice, which has a GI of 50.
• Look for packages with fewer broken grains to maintain quality.

Brown rice also contains 1–3 g more fibre per serving than white rice, making it a solid addition to a low-GI, balanced diet.

3. Low GI rice products

In the United Kingdom, low GI rice products are gaining popularity as a way to help manage blood sugar levels. These products use a mix of traditional rice types and advanced processing methods to reduce glycaemic responses.

Specialty rice varieties

Here are some low GI rice options that stand out:

For more low-GI rice options, check out our guide to the 10 best low-GI rice for stable blood sugar. It covers a variety of rice types to help you manage blood sugar levels effectively.

Processing techniques

Converted (parboiled) rice is a standout choice, with a GI range of 38–45. This method boosts resistant starch levels while keeping the rice nutritious. These techniques refine traditional practices to further reduce glycaemic impact.

Nutritional snapshot

A typical serving of low GI rice (3.5 oz or 100 g, cooked) offers:

• 138 calories
• 1.8 g fiber
• 0.6 g fat

Best cooking practices

To get the most out of low GI rice, follow these tips:

• Cook at 203°F (95°C) to reduce the GI by about 10%.
• Use a higher water-to-rice ratio for better starch digestibility.
• Cool and then reheat the rice to increase resistant starch content.

"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." - Dr. Michelle Woolhouse, Vively

Portion control

Stick to ½ cup of cooked rice per meal for better blood sugar management. Pair this with balanced meals to maximise the benefits.

Storage advice

To maintain the rice's low GI properties:

• Store in an airtight container.
• Keep it in a cool, dry place.
• Refrigerate cooked rice to enhance resistant starch levels.
• Reheat before eating.

These steps ensure your low GI rice stays effective and nutritious for your meals.

Rice types comparison

Here's a breakdown of rice varieties to help you manage blood sugar levels. The tables below outline their nutritional content and glycaemic metrics.

Nutritional comparison

Rice types vary significantly in nutrients. For example, wild rice stands out with 6.5g of protein per cup, 3g of fibre, and strong antioxidant properties.

Now, let's examine how these varieties affect blood sugar levels.

Glycaemic Impact

The glycaemic index (GI) and glycaemic load (GL) provide insight into how quickly each type of rice raises blood sugar.

Cooking characteristics

Cooking times and methods can influence both flavour and glycaemic response.

• Wild rice: Takes around 45 minutes to cook.
• Basmati rice (white or brown): Cooks in 15–20 minutes.

Taste and texture profiles

Each rice type has its own unique flavour and texture.

• Basmati rice: Known for its nutty aroma and light, fluffy texture.
• Wild rice: Offers a chewy texture with earthy undertones.
• Brown rice: Provides a hearty, nutty taste with a firm texture.

If you're looking for the most nutritious option with a low glycaemic impact, wild rice is a great choice, though it takes longer to cook. For a balance of flavour, nutrition, and quick preparation, basmati rice is an excellent alternative.

Summary and recommendations

Based on the GI and nutritional comparisons, here are some top low-GI rice options recommended by dietitians:

“Low-GI rice options like wild, black, and Doongara can play a meaningful role in keeping blood sugar levels steady. When paired with protein, vegetables, and the right portion size, they support balanced meals that align with long-term metabolic health goals.” – Charlotte Battle, Vively’s lead dietitian

Top Low-GI rice choices

• Doongara rice (GI: 28–30): Great for managing blood sugar levels.
• Black rice (GI: 35–45): Packed with antioxidants and fibre.
• Wild rice (GI: 35–40): A nutrient-rich choice.
• Converted (parboiled) rice (GI: 38–45): Contains resistant starch for better digestion.

Portion tips

• Stick to ½ cup (4 oz) of cooked rice per meal.
• Fill the rest of your plate with fibre-rich vegetables.
• Add lean proteins to create a balanced meal.

Cooking tips for better results

• Cook rice al dente or use parboiling techniques.
• Mix in healthy fats and cool the rice for 12 hours to increase resistant starch.
• Reheat gently before serving to preserve its benefits.

For consistency, choose whole grain rice from trusted brands. Pair these tips with CGM data for improved blood sugar control.