grains

White Rice

High
73
Glycemic Index
30
Glycemic Load
8/10
Risk Score

Why it affects your blood sugar

Processing removes fiber and nutrients, leaving quickly digestible starch.

Best when

Pair with protein and vegetables to slow absorption.

Avoid when

Avoid large portions, especially on an empty stomach.

Recommended pairings

Chicken breastSteamed vegetablesFishLegumes

Better alternatives

Oatmeal
GI: 55GL: 13
Medium
Brown Rice
GI: 50GL: 16
Medium
Whole Wheat Bread
GI: 69GL: 9
Medium

Nutrition per Serving

Serving size: 1 cup (158g cooked)

Calories206
Carbohydrates45g
Protein4g
Fat0g

Frequently Asked Questions