White Rice (Polished)
सफेद चावल · తెల్ల బియ్యం
Polished white rice, the most commonly consumed staple in India. High GI due to removal of bran and fiber during polishing.
Nutrition per Serving
Sugars shown are total sugars (naturally occurring + added) per serving and are approximate. For fruits and dairy this is mostly natural sugar; for sweets and many cooked dishes it reflects added sugar or jaggery.
Tips to Manage Blood Sugar
Cool cooked rice in the fridge for 12+ hours to increase resistant starch and lower effective GI. Reheating doesn't reverse this benefit.
Lower-GI Alternatives
Try these instead for better blood sugar control
Brown Rice
ब्राउन चावल · బ్రౌన్ బియ్యం
Unpolished rice with bran intact. Higher fiber content results in slower glucose absorption compared to white rice.
Hand-Pounded Rice
कुटा हुआ चावल · దంపుడు బియ్యం
Traditional unpolished rice with partial bran intact. Lower GI than polished white rice while maintaining familiar taste.
Foxtail Millet
कांगनी · కొర్రలు
A traditional Indian millet making a comeback. Excellent low-GI alternative to rice with higher protein and mineral content.