Glycemic Index of Brown rice
Grains
Brown rice supports stable glucose with a gentle GI of 50. Delivers 337cal energy, 72.9g carbohydrates, plus 7.4g protein per 100g.
Glycemic Index
Low glycemic index - causes a slow, steady rise in blood sugar
Glycemic Load
High glycemic load - significant blood sugar impact
Nutrition Facts
per 100gGlycemic Index Analysis
Understanding Brown rice GI Rating
Brown rice registers a glycemic index of 50, placing it in the low GI category.This low rating indicates that Brown rice is digested and absorbed slowly, causing a gradual rise in blood glucose levels. This makes it an excellent choice for maintaining stable energy and supporting diabetes management.
Blood Sugar Impact Guide
Health Benefits & Blood Sugar Impact
Blood Sugar Response
As a low GI food, Brown rice provides sustained energy release and helps maintain stable blood sugar levels, making it excellent for diabetes management and long-term energy.
Nutritional Benefits
- Provides sustained energy from complex carbohydrates
- Contains B vitamins essential for metabolism
- Source of dietary fiber for digestive health
- May support heart health when whole grain
- Provides plant-based protein
Optimal Consumption Timing
Brown rice can be consumed at any time of day and is particularly beneficial for sustained energy during long periods between meals.
Preparation & Usage Tips
Recommended Preparation Methods
- Cooked with proper water ratios
- Combined with legumes for complete protein
- Used in porridges and grain bowls
- Ground into flours for baking
Serving Suggestions
For optimal blood sugar management, consider pairing Brown rice with other low GI foods, protein, or healthy fats for sustained nutrition.
How Brown rice Compares
Compare Brown rice's GI rating of 50 with similar foods in the grains category:
Glycemic Index Comparison
Frequently Asked Questions
What is the glycemic index of Brown rice?
Brown rice has a glycemic index (GI) of 50, which is classified as low GI. As a low GI food, Brown rice provides sustained energy release and helps maintain stable blood sugar levels, making it excellent for diabetes management and long-term energy.
What is the glycemic load of Brown rice?
This food has a glycemic load (GL) of 36.5, which is considered high GL. Glycemic load takes into account both the quality and quantity of carbohydrates in a typical serving, providing a more practical measure for meal planning.
How many calories does Brown rice contain?
Each 100g serving contains 337 calories, making it a high-calorie food choice. This can be incorporated into various diet plans depending on your caloric needs and activity level.
What nutrients does Brown rice provide?
Per 100g serving, it provides 72.9g carbohydrates, 7.4g protein, and 1.8g fat. Provides sustained energy from complex carbohydrates Contains B vitamins essential for metabolism The low GI makes it suitable for stable energy and blood sugar management.
Can diabetics include Brown rice in their diet?
Yes, this is an excellent choice for diabetics with its low GI of 50. It helps maintain stable blood sugar and can be included regularly in meal plans.
How does Brown rice compare to other grains?
Brown rice has a GI of 50, which makes it superior to many refined grains for blood sugar control. It provides complex carbohydrates and essential B vitamins.
What's the proper portion size for Brown rice?
A standard serving of Brown rice is 100g. Given its high glycemic load of 36.5, smaller portions may be better for blood sugar control.
How does Brown rice affect blood sugar levels?
The glycemic index of 50 causes a gradual, steady rise in blood glucose, making it ideal for maintaining stable energy levels. This makes it excellent for diabetes management.
When is the best time to eat Brown rice?
Brown rice can be consumed at any time of day and is particularly beneficial for sustained energy during long periods between meals. The low GI makes it suitable for any time of day, especially for sustained energy needs.