In this cold, grey, monsoon weather, what could be better than a lunch of steaming hot tangy rasam-rice, or a dinner with friends around a potful of fragrant biryani?

Rice is one of India’s fiercely beloved, well-guarded culinary and cultural staples. So, as a diabetic or pre-diabetic, it’s understandably crushing if you’re asked to remove white rice from your plate.

But luckily, India - once home to a teeming 200,000 rice varieties - now boasts of a still-respectable 6,000 distinct cultivars, out of which more than a few can find a place on your new menu.

We’ve scoured the Internet to compile a list of rice cultivars, their nutritional profiles and GI, so that you can make best informed choices for your diabetes diet. Scroll to the end for a handy table listing rice cultivars and their GI. In this article, we explore some of the many ways you can include different rices in your diet, along with the factors that can lower or increase their GI.

What’s better for you? Rehashing the basics 

Low glycemic index foods, which keep your blood sugar steady over time and avoid sudden blood sugar peaks, are recommended for diabetes.

Unrefined whole grains tend to be lower GI than polished grains, as the fiber and nutrients in the whole grains prevent  superfast starch digestion and absorption.

The Diversity of Rice

In India, you’re likely familiar with at least a few rice varieties - the aromatic, slender long grains of Basmati, popular in Biryanis and Pulaos;  Sona Masoori, the staple of households for a comforting curd-rice or with hot rasam; the traditional red (matta) rice served with an Onam spread. 

These rices come with their own unique flavours, histories, and of course, GIs.

In general, most rice varieties have a GI of around 60-70. But there are varieties that can boast of a GI as low as 35.

Long grain rices (think Basmati) have a low GI, around 50-58 depending on the processing.

Traditional rice varieties (TRVs), which are unrefined - like Kerala red rice, Rajamudi red/brown rice, or black rice, have similarly low GIs. 

Wild black rice, native to Assam, has a stunningly low GI of 35!

In addition to these TRVs, there are also hybrid rice varieties specifically developed by the Indian Council of Agricultural Research (ICAR) for diabetics. These rices have a comfortably low GIs between 50-55.

Refer to the table below with the full list of rice varieties and their GIs.

What did you do to my rice? Processing methods and their effects on GI

After harvest, there is one other factor which determines the digestibility, and thus the GI, of your rice: the processing methods it is subjected to.

Post-harvest processing

• Parboiling can lower the GI of rice. Parboiling is a process in which rice, with the husk, is soaked in water at elevated temperatures (around 50-70℃), steamed under pressure, and then dried.
• Parboiling can also improve the nutrient profile of refined rice, since nutrients will leach from the bran to the starchy rice grain.
• Aging rice can lower its GI. Rice can be naturally aged, or accelerated aged - i.e. stored in higher temperatures.

Cooking methods

• Steaming or boiling your rice over an open flame could retain its low GI. Steaming retains a lower GI than boiling, and also keeps nutrients from leaching into the cooking water.
• Pressure cooking can break down the starches in your rice even more, potentially increasing its GI.

Storage

• Cooling cooked rice overnight can decrease its GI. Storing your cooked rice in the fridge for around 8 hours induces a process called the retrogradation of starch, which makes it harder to digest and thus lowers its GI.

Tips to Include Rice in your Diabetes Menu

Serving Size

Monitor portion sizes to manage glycemic load. Even low-GI rice can spike blood sugar if consumed in large quantities.

Pair with Proteins and Good Fats

Combining rice with proteins and healthy fats can slow the absorption of carbohydrates, helping to maintain stable blood sugar levels.

Prefer Whole Grains

Opt for whole grain varieties and avoid refined, extra-starchy rices. Whole grains provide more nutrients and have a lower GI, making them a better choice for blood sugar management.

Table: Rice Varieties, GI and nutritional profiles

ICAR developed diabetic-friendly rice varieties

Also, there are some general tips for buying and consuming rice in diabetes:

One, parboiled rice and aged rice have lower GI than their non-processed counterparts. Two, storing cooked rice overnight in the fridge causes the retrogradation of starch - which decreases the GI of your rice. And 3, don't overcook your rice, as this will break down the starches even more and increase GI.

We at Artinci want YOU to have all the information you need to make the best dietary choices. Check out which of the rice varieties are best for you, and follow these tips - happy rice eating!

The Bottom Line/ Tl;dr

• Everybody loves rice, especially in India, and it can be hard cutting back if you have diabetes.
• Luckily, there is an astonishing diversity of rice varieties in India and the world, and some of them are low-GI and diabetic friendly. Check the tables above for a full list of rice cultivars, their GI and nutritional profiles. Low GI (<55) foods are recommended in diabetes.
• Although there will be GI variations by brand, geography etc, in general, parboiled rice and aged rice have lower GIs than their non-processed counterparts.
• While cooking, steam or boil your rice rather than pressure cooking - this retains nutrients and a lower GI in your rice.
• Even if you switch to one of the many low GI rices, make sure to monitor your portion sizes as they still include carbs. Also try to pair the rice with good fats and proteins. Prefer unrefined whole grains over refined starchy grains.
• Happy rice eating!

Sources and Further Reading

1. Effect of cooking on glycemic index, antioxidant activities, α‐amylase, and α‐glucosidase inhibitory properties of two rice varieties - PMC
2. Impact of processing techniques on the glycemic index of rice 
3. Glycemic Index of Rice by Several Processing Methods
4. A systematic review of the influence of rice characteristics and processing methods on postprandial glycaemic and insulinaemic responses