10/07/2026
There’s a rice that’s even better for your blood sugar and most people have never even considered it?
What is GI?
The Glycemic Index (GI) measures how quickly a food raises your blood sugar after eating. The higher the number, the faster the spike. And for Asians already at higher metabolic and diabetic risk, choosing lower-GI foods matters more than most people realize.
The Rice Lineup
🔴 Glutinous / Sticky Rice — GI ~86–98
🟠 Jasmine White Rice — GI ~68–80
🟠 Regular White Rice — GI ~72
🟡 Brown Rice — GI ~50–55
🟡 Basmati Rice — GI ~50–58
👑🟢 Parboiled Rice — GI ~38–50
Why Parboiled Wins
It comes down to how it’s processed. Before milling, parboiled rice is partially cooked under pressure while still in its husk. That heat and moisture reshapes the starch inside the grain. It gelatinizes, then re-hardens into a denser structure that’s much harder for your body to break down quickly, which is what blunts the blood sugar spike.
Our Pick?
Parboiled basmati rice as it combines basmati’s naturally low GI with the extra starch-hardening from parboiling, giving you the best of both worlds for blood sugar control.
Follow for more Asian gut and metabolic health tips!
