Based on the provided reference, the Glycemic Index (GI) of brown rice is 50.
Understanding the Glycemic Index (GI) helps show how quickly a carbohydrate-containing food affects your blood sugar levels. The GI scale runs from 0 to 100, with pure glucose (sugar) having a GI of 100.
Here's a general breakdown of the GI scale:
- Low GI: 55 or less
- Moderate GI: 56–69
- High GI: 70 or more
With a GI of 50, brown rice falls into the low GI category.
Context and Impact
While brown rice has a relatively low GI, the reference notes an important detail:
- Brown rice is generally slower to affect your blood sugar compared to high GI foods like white rice.
- However, it can still have a noticeable impact on blood sugar.
- This noticeable impact is mentioned as being potentially due to lower fiber content compared to other whole grains, suggesting that while it's better than refined grains, its fiber level might not be as high as some other whole grain options.
Brown Rice GI Compared
It's helpful to see brown rice in context with other rice types and grains:
| Food Type | Typical GI Range | Notes |
|---|---|---|
| Brown Rice | 50 (Reference) | Considered Low GI |
| White Rice | 60–80+ | Often High GI, varies by variety |
| Basmati Rice | 50–60 | Lower end of white rice, can be Moderate |
| Oats (Rolled) | 50–65 | Varies by processing, often Moderate |
| Quinoa | ~53 | Low GI |
Note: GI values can vary depending on factors like cooking method, serving size, and individual metabolism.
Practical Considerations
Choosing foods with a lower GI, like brown rice (GI 50), can be beneficial for managing blood sugar levels, especially for individuals monitoring their glucose intake. While its GI is low, being mindful of portion size is still important, as the reference points out it can still have a noticeable impact, potentially linked to its specific fiber content relative to other whole grains.
