White rice or brown rice: which is better for blood sugar?
Short answer
Brown rice is the better pick for blood sugar. It has a lower GI (50 vs 73), and a usual serving has a glycemic load of 16 against 30 for white rice.
White Rice (Polished)
Better pickBrown Rice
| Per usual serving | White rice | Brown rice |
|---|---|---|
| Glycemic index | 73 | 50 |
| Glycemic load per serving | 30 | 16 |
| Carbohydrates | 44 g | 36 g |
| Fiber | 0.6 g | 3.5 g |
| Protein | 4 g | 5 g |
| Sugars | 0.1 g | 0.5 g |
| Calories | 195 kcal | 170 kcal |
| Serving | 1 medium bowl (cooked) | 1 medium bowl (cooked) |
Highlighted values are the better of the two for blood sugar. Glycemic load counts the portion as well as the GI, so it is the fairer comparison when serving sizes differ.
What makes the difference
Brown rice keeps the bran layer, which adds fiber and slows digestion. If brown rice is hard to get used to, hand-pounded or red matta rice are in-between options with a similar benefit.
How to eat white rice with less of a spike
Cool cooked rice in the fridge for 12+ hours to increase resistant starch and lower effective GI. Reheating doesn't reverse this benefit.
How to eat brown rice with less of a spike
Soak for 30 minutes before cooking to reduce cooking time. Pairs well with dal for a complete protein meal.
Common questions
Which is better for diabetes, white rice or brown rice?
Brown rice is the better pick for blood sugar. It has a lower GI (50 vs 73), and a usual serving has a glycemic load of 16 against 30 for white rice.
What is the glycemic index of white rice and brown rice?
White Rice (Polished) has a GI of 73 (high) and Brown Rice has a GI of 50 (low). Glycemic load is 30 for white rice and 16 for brown rice, based on usual servings of 1 medium bowl (cooked) and 1 medium bowl (cooked).
Safed chawal ya brown chawal, sugar ke mareez ke liye kya behtar hai?
Brown chawal behtar hai. Iska GI 50 hai, jabki safed chawal ka GI 73 hai. Phir bhi chhoti portion lein aur dal, sabzi ya dahi ke saath khayein.