What Is Glycemic Index? Complete Guide to Low GI Rice
Rice is a staple in millions of Indian households, but not every rice affects your blood sugar the same way. That is where the glycemic index (GI) comes in. It ranks carbohydrate foods by how quickly they raise blood glucose, so you can see at a glance which foods give a slow, steady rise and which cause a faster spike.
Understanding the glycemic index of rice helps you choose the right rice, the right portion and the right way to cook it, without giving rice up. Switching to low GI rice is one of the simplest ways to keep enjoying rice every day while keeping blood sugar steadier.
In this guide, we explain what the glycemic index is, how it differs from glycemic load, why rice varieties have different GI values, how cooking and cooling change rice’s GI and how to choose the best low GI rice for everyday meals.
Note: This article is for general information. For personal medical advice, please consult your doctor.
What Is the Glycemic Index?
The glycemic index (GI) is a scale from 0 to 100 that ranks carbohydrate foods by how quickly they raise blood glucose compared with a reference food, usually pure glucose, which has a GI of 100. Foods are grouped into three categories:
| GI Range | Classification | What It Means |
|---|---|---|
| 55 or below | Low GI | Slower, steadier rise in blood sugar |
| 56–69 | Medium GI | Moderate rise in blood sugar |
| 70 or above | High GI | Faster rise in blood sugar |
Low GI foods are digested and absorbed more slowly, so they release glucose into the bloodstream gradually. High GI foods are broken down quickly and cause a faster rise in blood sugar.
How Does the Glycemic Index Work?
When you eat carbohydrates, your body breaks them down into glucose, which enters the bloodstream. The speed of this process decides how sharply your blood sugar rises after a meal.
- High GI carbohydrates are digested and absorbed quickly.
- Low GI carbohydrates are digested slowly, giving a gentler rise in blood sugar.
- Protein, fibre and fat in the same meal slow digestion further.
- Portion size decides how much carbohydrate you eat in total.
That is why the smartest approach combines both: choose a low GI rice and serve it as part of a balanced plate with dal, vegetables and protein.
Glycemic Index vs Glycemic Load: What Is the Difference?
Glycemic index and glycemic load (GL) are closely related, but they measure different things:
| Glycemic Index (GI) | Glycemic Load (GL) | |
|---|---|---|
| What it measures | How quickly a carbohydrate food raises blood sugar | How much a typical serving raises blood sugar |
| Considers portion size? | No | Yes |
| Formula | Tested against a reference food | GL = GI × grams of available carbohydrate ÷ 100 |
| Ranges | Low ≤55, Medium 56–69, High ≥70 | Low ≤10, Medium 11–19, High ≥20 |
Here is why choosing low GI rice makes a real difference. Take two servings of rice with the same 30 g of available carbohydrate (illustrative example):
| Rice | GI | Glycemic Load (30 g carbs) | GL Category |
|---|---|---|---|
| Regular white rice (average) | 73 | 21.9 | High |
| Low GI rice by Gatti Fit Grain | 51 | 15.3 | Medium |
Same portion, same carbohydrate, but a noticeably lower glycemic load with low GI rice. Keep portions sensible and the glycemic load of your meal stays in check.
What Is the Glycemic Index of Rice?
Rice does not have one single GI value. Published studies report GI values for different rice varieties ranging from the 40s to the 90s. A study by the International Rice Research Institute (IRRI) and Australia’s CSIRO, which analysed 235 rice varieties, found that about three quarters had a low to medium GI.
Here is how rice and other common foods compare, based on the International Tables of Glycemic Index:
| Food | GI Value | GI Category |
|---|---|---|
| Rice crackers | 87 | High |
| Rice porridge / congee | 78 | High |
| Potato, boiled | 78 | High |
| White bread | 75 | High |
| White rice, boiled | 73 | High |
| Brown rice, boiled | 68 | Medium |
| Millet porridge | 67 | Medium |
| Wheat roti | 62 | Medium |
| Rice noodles | 53 | Low |
| Chapatti | 52 | Low |
| Low GI rice by Gatti Fit Grain | 51 | Low |
Values are averages from the International Tables of Glycemic Index and Glycemic Load (Atkinson et al., Diabetes Care, 2008). Gatti Fit Grain’s GI of 51 is based on Gatti’s product testing.
Why Does Rice Have Different GI Values?
Rice starch is made of two components: amylose and amylopectin. Amylose has a compact structure that is digested more slowly, while amylopectin is broken down quickly. Research consistently shows that rice varieties with higher amylose content have a lower GI.
Processing, cooking time, water absorption and cooling also change the starch structure, which is why the same rice can give a different response depending on how it is prepared.
| Factor | How It Affects the GI of Rice |
|---|---|
| Rice variety and amylose content | Higher amylose varieties are digested more slowly and have a lower GI |
| Processing and milling | Changes the grain and starch characteristics |
| Cooking time and water | Cooking time and water absorption influence how easily starch is digested |
| Cooling after cooking | Increases resistant starch, which lowers the blood sugar response |
| What you eat with it | Protein, fibre and fat slow digestion of the whole meal |
| Portion size | Decides the total carbohydrate, and so the glycemic load |
What Makes Rice Low GI?
A rice is low GI when its tested GI is 55 or below. The most reliable sign of a low GI rice is a specific tested GI value, not a vague label like “healthy rice” or “diabetic-friendly”.
Gatti Fit Grain Low GI Rice has a tested GI of 51, well within the low GI range. It is made for everyday Indian cooking, from dal-chawal and pulao to curd rice and khichdi, so you get the benefits of low GI without changing your recipes.
Low GI Rice vs Regular White Rice
The key difference is how each rice affects your blood sugar:
| Feature | Regular White Rice | Low GI Rice by Gatti Fit Grain |
|---|---|---|
| GI value | About 73 (high) | 51 (low) |
| Blood sugar rise | Faster | Slower and steadier |
| Glycemic load (same portion) | Higher | Lower |
| Best for | Occasional meals | Everyday meals for the whole family |
For a deeper comparison, read low GI rice vs white rice and low GI rice vs brown rice.
How Cooking Affects the GI of Rice
Cooking changes the structure of starch. Research shows that cooking time and how much water the rice absorbs both influence its GI. The simple takeaway: cook rice properly, so the grains are soft but separate, and avoid overcooking it into a mushy texture.
Never undercook rice to lower its GI. The easiest and safest way to lower the GI of your everyday rice is to start with a low GI rice.
Does Cooling Rice Lower Its Glycemic Impact?
Yes. When cooked rice is cooled, part of its starch goes through a process called retrogradation and turns into resistant starch, which is not digested in the small intestine.
In a 2015 study published in the Asia Pacific Journal of Clinical Nutrition, white rice that was cooked, cooled for 24 hours at 4°C and then reheated had about 2.5 times more resistant starch than freshly cooked rice, and gave a significantly lower blood sugar response in healthy adults.
How to Cool and Store Rice Safely
- Cool cooked rice quickly, ideally within 1 hour.
- Store it in the fridge and eat it within 24 hours.
- Reheat until steaming hot all the way through.
- Reheat rice only once.
Food safety guidance from the NHS and Food Standards Scotland. Cooked rice can carry spores of Bacillus cereus, so quick cooling and proper storage matter.
Why Choose Low GI Rice?
If you eat rice every day, switching to low GI rice is one of the easiest healthy changes you can make. Low GI rice gives a slower, steadier rise in blood sugar, which makes it a smart choice for:
- People managing diabetes or prediabetes
- Anyone with insulin resistance or PCOS
- Families looking for healthy rice for kids and steady energy
- People focused on weight management and balanced carbs
Learn more about the health benefits of low GI rice.
Is Low GI Rice Good for People With Diabetes?
Yes. Low GI rice releases glucose more slowly, which helps stabilise blood sugar after meals and makes it a smart everyday rice for people with diabetes. Pair it with dal, vegetables and protein, keep portions sensible and follow your doctor’s advice on medication and diet. See our guide to the best rice for diabetics.
Does Portion Size Matter With Low GI Rice?
Yes. Low GI tells you how quickly a food raises blood sugar, not how much carbohydrate it contains. The best results come from combining low GI rice with sensible portions, which is exactly what glycemic load measures.
A simple guide: fill half your plate with vegetables, a quarter with protein such as dal, paneer, eggs or chicken, and a quarter with low GI rice.
How to Choose the Right Low GI Rice
| What to Look For | Why It Matters |
|---|---|
| A specific tested GI value | A number like “GI 51” tells you far more than a vague health claim |
| GI of 55 or below | Confirms the rice is in the low GI category |
| Clear nutrition information | Shows the carbohydrate content per serving |
| Everyday cooking quality | Works in your regular recipes, so you stick with it |
| A trusted brand | Reliable sourcing, processing and packaging |
Common Myths About Low GI Rice
| Myth | Fact |
|---|---|
| All rice has the same GI | GI varies widely with variety, amylose content, processing and cooking |
| Low GI rice has no carbohydrates | It still contains carbohydrates; it just releases them more slowly |
| Portion size does not matter with low GI rice | Portion decides the glycemic load, so sensible portions still count |
| Any rice labelled “healthy” is low GI | Only a tested GI value of 55 or below confirms a rice is low GI |
| Low GI rice replaces your diabetes care | Low GI rice helps stabilise blood sugar after meals and works best alongside your doctor’s advice |
| Rice must be eaten on its own | Pairing rice with dal, vegetables and protein makes the whole meal better balanced |
Conclusion
The glycemic index is one of the most useful tools for understanding how rice affects your blood sugar. The GI of rice depends on the variety, its amylose content, processing, cooking, cooling and the portion you eat, so choosing the right rice makes a real difference.
With a tested GI of 51, low GI rice by Gatti Fit Grain helps stabilise blood sugar after meals and fits every everyday Indian rice dish. Buy low GI rice online on Amazon and make the smarter switch for your whole family.
Frequently Asked Questions
What is the glycemic index of white rice?
Boiled white rice has an average GI of about 73, which is in the high range, according to the International Tables of Glycemic Index. The exact value varies by variety and cooking method.
Which rice has the lowest glycemic index?
Rice varieties with higher amylose content tend to have the lowest GI. For a reliable low GI choice, pick a rice with a tested GI value, such as low GI rice by Gatti Fit Grain with a GI of 51.
What is considered a low GI number?
A GI of 55 or below is low, 56 to 69 is medium and 70 or above is high.
What is the difference between glycemic index and glycemic load?
Glycemic index shows how quickly a food raises blood sugar. Glycemic load also accounts for portion size: GL = GI × grams of available carbohydrate ÷ 100. A GL of 10 or below is low and 20 or above is high.
Does cooling rice lower its GI?
Cooling cooked rice increases its resistant starch. In one study, rice cooled for 24 hours at 4°C and then reheated gave a significantly lower blood sugar response than freshly cooked rice. Always cool rice within an hour and reheat it only once.
Is low GI rice good for diabetics?
Yes. Low GI rice releases glucose slowly and helps stabilise blood sugar after meals, making it a smart everyday choice for people with diabetes when eaten in sensible portions with dal, vegetables and protein.
Is brown rice low GI?
Boiled brown rice has an average GI of about 68, which is in the medium range. For a GI in the low range, choose a tested low GI rice like Gatti Fit Grain (GI 51).
Is basmati rice low GI?
The GI of basmati rice varies with the variety, processing and cooking method. If you want a consistently low GI, choose a rice with a tested GI value of 55 or below.
If this guide helped you, we’d love to hear from you. Share your thoughts or questions with us at gattifoods@gmail.com, and we’ll be happy to connect with you.