The amount that rice will raise blood sugar is partly determined by the amount of amylose in the rice. (There are two kinds of starches in our food; most of it is called amylopectin, and the rest is amylose. Amylose is more slowly/less easily digested.) In general, longer grained rice has more amylose. You can tell by the fact that this rice doesn't clump together as much. At the other end of the spectrum are the sticky ("glutinous") rice used in sushi and the arborio rice used to make creamy risottos. These rices have a very high glycemic index, whereas long-grain rices have a more moderate glycemic index.
Carbohydrate and Fiber Counts for Rice
- ½ cup cooked white rice: 22 grams effective (net) carbohydrate plus 2 grams protein, and 103 calories
- ½ cup cooked medium-grain brown rice: 21 grams effective (net) carbohydrate plus 2 grams fiber, 2 grams protein, and 109 calories
Glycemic Index for RiceThe glycemic index of rice has been studied a lot. The glycemic index range is from 50 to 90. In general, white rice is higher than brown, and shorter-grain are higher than longer-grain, but there is a fair amount of variation. Also, in general, the amylose content is somewhat more important glycemically than whether it is white or brown.
Glycemic Load of Rice
- ½ cup cooked white rice: 17
- ½ cup cooked brown rice: 13
Health Benefits of RiceRice is an excellent source of manganese and a very good source of magnesium. Brown rice and enriched rice are fair sources of thiamin, niacin, and Vitamin B6.
More Information About Rice at Calorie Count.
More Carb Profiles:
Brand Miller, Janette, et al. "Rice: a High or Low Glycemic Index Food?" The American Journal of Clinical Nutrition, Vol. 56, 1992, pp. 1034-1036.
Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).
USDA National Nutrient Database for Standard Reference, Release 21