Glycemic Index of Sticky rice
Grains
Sticky rice grain scores GI 90 for sustained energy. Whole grain benefits: 370 calories, 82g complex carbs, 7g protein per 100g.
Glycemic Index
High glycemic index - causes a rapid rise in blood sugar
Glycemic Load
Medium glycemic load - moderate blood sugar impact
Nutrition Facts
per 100gGlycemic Index Analysis
Understanding Sticky rice GI Rating
Sticky rice registers a glycemic index of 90, placing it in the high GI category.This high rating indicates that Sticky rice is rapidly digested and absorbed, causing a quick spike in blood glucose. It's most beneficial when used strategically, such as for post-exercise recovery or when immediate energy is needed.
Blood Sugar Impact Guide
Health Benefits & Blood Sugar Impact
Blood Sugar Response
As a high GI food with a value of 90, Sticky rice provides rapid energy release. Most beneficial for post-exercise recovery or when quick energy is needed.
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
Sticky rice is best consumed immediately after intense exercise or in small portions combined with protein and fiber to moderate blood sugar response.
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 Sticky rice with protein and fiber to moderate its high glycemic impact.
How Sticky rice Compares
Compare Sticky rice's GI rating of 90 with similar foods in the grains category:
Glycemic Index Comparison
Frequently Asked Questions
What is the glycemic index of Sticky rice?
Sticky rice has a glycemic index (GI) of 90, which is classified as high GI. As a high GI food with a value of 90, Sticky rice provides rapid energy release. Most beneficial for post-exercise recovery or when quick energy is needed.
What is the glycemic load of Sticky rice?
This food has a glycemic load (GL) of 18.9, which is considered medium 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 Sticky rice contain?
Each 100g serving contains 370 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 Sticky rice provide?
Per 100g serving, it provides 82g carbohydrates, 7g protein, and 0.6g fat. Provides sustained energy from complex carbohydrates Contains B vitamins essential for metabolism The high GI makes it suitable for quick energy needs and post-workout recovery.
Can diabetics include Sticky rice in their diet?
Diabetics should consume it carefully due to the high GI of 90. Best reserved for treating low blood sugar or consumed in very small portions.
How does Sticky rice compare to other grains?
Sticky rice has a GI of 90, which means it provides quick energy similar to other high GI grains. It provides complex carbohydrates and essential B vitamins.
What's the proper portion size for Sticky rice?
A standard serving of Sticky rice is 100g. Given its medium glycemic load of 18.9, moderate portions are recommended.
How does Sticky rice affect blood sugar levels?
The glycemic index of 90 creates a rapid spike in blood glucose, requiring careful timing and portion control. This makes it best suited for post-exercise recovery.
When is the best time to eat Sticky rice?
Sticky rice is best consumed immediately after intense exercise or in small portions combined with protein and fiber to moderate blood sugar response. The high GI makes it particularly beneficial within 30-60 minutes after intense exercise.