Why Is Rice With a Low Glycemic Index Good for Diabetic Patients?

Why Is Rice With a Low Glycemic Index Good for Diabetic Patients?

It is commonly advised to patients with blood sugar problems to switch to a low GI diet because of its several health benefits.


Depending on the type of sugar it contains, the structure of the starch, the cooking method, and the level of ripeness, the GI levels in a portion of food is measured.


To understand the health benefits of a low glycemic index, let’s first understand the concept of the Glycemic Index. 


What is GI?


Carbohydrates are an important part of a healthy diet and are present in bread, cereals, fruits, vegetables and dairy products.  When we consume any type of carb, our digestive system breaks it down into simple sugars that enter the bloodstream.


The Glycemic Index or GI is a measurement system that ranks the foods based on their effect on the blood sugar levels. 


With pure glucose at a GI value of 100, the three glycemic ratings are Low(<55), Medium(56-69) and High(>70). Studies have shown that a diet with low GI may result in weight loss, reduced blood sugar levels, lower risk of developing heart disease and type 2 diabetes. 


Eating foods with a low GI is one way of keeping diabetes under control. They’re digested and absorbed slowly, resulting in a much slower and smaller rise in blood sugar levels.


Staple Indian food consists of several low to medium energy foods with all types of carbohydrates that are both delectable and have a low glycemic index. 

One such example is Organic Wholegrain Basmati rice. Wholegrain Basmati rice has the lowest GI of all rice types and can be a crucial and delicious part of diabetes management. 

As per verywealthhealth.com. The following charts highlight low, medium, and high GI foods based on data from the American Diabetes Association.


Low-GI Foods (55 or Less)
 Foods GI
Apple  36
Apple juice  41
 Banana  51
 Barley  28
 Carrots, boiled  39
 Chapatti  52
 Chickpeas  28
Chocolate  40
Dates  42
 Ice cream  51
 Kidney beans  24
 Lentils  32
 Mango  51
 Orange  43
 Orange juice  50
 Peaches, canned  43
 Plantain  55
 Rice noodles  53
 Rolled oats  55
 Skim milk  37
 Soya beans  16
 Soy milk  34
 Spaghetti, white  49
 Spaghetti, whole grain  48
 Specialty grain bread  53
 Strawberry jam  49
 Sweet corn  52
 Taro, boiled  53
 Udon noodles  55
 Vegetable soup  48
 Whole milk  39
 Yogurt, fruit  41
Medium-GI Foods (56 to 69)
 Foods  GI
 Brown rice, boiled  68
 Couscous  65
 French fries  63
 Millet porridge  67
 Muesli  57
 Pineapple   59
 Popcorn  65
 Potato chips  56
 Pumpkin, boiled  64
 Soda, non-diet  59
 Sweet potato, boiled  63
 Wheat flake biscuits cereal  69
Wheat roti 62
High-GI Foods (70 to 100)
 Foods GI
 Cornflakes  81
 Instant oatmeal  79
 Potato, boiled  78
 Potatoes, instant mashed  87
 Rice milk  86
 Rice porridge  78
 Rice crackers  87
 Unleavened wheat bread  70
 Watermelon  76
 White rice, boiled  73
 White bread (wheat)    75
 Whole wheat bread  74


Thanks to technology, we can now buy organic food online including various types of spices and rice that are a great source of fibre, are important for gut health and improve bowel function. Foods like these are associated with a lower risk of bowel cancer and reduced risk of type 2 diabetes complications. Because of their property of digesting slowly, they give a feeling of being full for a longer time and aid weight management. A high intake of whole-grain foods has also been associated with a lower risk of stroke and heart disease. 


Basmati rice and other whole-grain foods have superior nutritional content as compared to other organic foods online. They contain a higher amount of vitamin B along with minerals such as copper and magnesium. The higher magnesium content present in Basmati can help with blood sugar control.


The low GI and other nutrients found in rice and other organic groceries online are known to make a valuable contribution to the diets of people with type 2 diabetes.

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