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September 16, 2024
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Red rice, distinguished by its vibrant hue and nutty flavor, is a nutritious grain that holds a promising position in healthy diets. Unlike its white counterpart, red rice retains its bran layer, which contains valuable nutrients like fiber, antioxidants, and essential minerals. Red rice has a lower glycemic index compared to white rice, making it a favorable choice for managing blood sugar levels.¹ Embracing red rice in your meals not only adds a burst of color but also provides potential benefits for individuals seeking to regulate their glycemic response and enhance overall health.

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Glycemic Index Table

According to the USDA, 100g of cooked red rice contains approximately 25g of carbohydrates.² 

Generally, whole grains like red rice tend to have a lower glycemic index compared to refined grains like white rice due to their higher fiber content, which slows down the absorption of glucose into the bloodstream.

To estimate the glycemic index of red rice, we can refer to the glycemic index of similar whole grains. For instance, brown rice, which is also a whole grain, has a glycemic index ranging from 50 to 87, depending on the variety and cooking method.¹ Therefore, it's reasonable to assume that red rice may have a similar glycemic index range.

Using a conservative estimate, let's assume the glycemic index of red rice is around 50. With this assumption, we can calculate the glycemic load (GL) per serving using the formula:

GL = (GI * Carbohydrate per Serving) / 100

Substituting the values:

GL = (50 * 25) / 100 = 12.5

So, the estimated glycemic load per serving of red rice (100g) is approximately 12.5.

It's important to note that the method of cooking and processing can affect the glycemic index of rice. For example, overcooking rice or cooking it in excess water can increase its glycemic index, while cooking it al dente or with less water may result in a lower glycemic index.

Glycemic Index

50

Serving Size

100g

Carbohydrate* per Serving (g)

25 g

GL per Serving

12.50

Nutritional Facts

Red rice is a nutrient-dense whole grain that offers a range of health benefits. It is rich in fiber, antioxidants, vitamins, and minerals, including manganese, magnesium, and iron. According to the USDA FoodData Central, 100g of cooked red rice provides approximately 1.8g of fiber, 5.5g of protein, and various essential nutrients, making it a wholesome addition to a balanced diet.²

The nutritional information below is for 100 g of uncooked red rice.²

Calories

356 kcal

Carbs

82.2 g

Protein

8.89 g

Fiber

4.4 g

Cholesterol

0 mg

Vitamins

Iron (2.4 mg), Potassium (222 mg)

Sodium

0 mg

Total Fat

0 g

Is Red Rice Good for Weight Loss?

Red rice can be a valuable component of a weight loss diet due to its nutrient density and fiber content. The fiber in red rice promotes satiety, helping individuals feel fuller for longer periods, which can aid in reducing overall calorie intake. Additionally, red rice is a whole grain, meaning it contains more vitamins, minerals, and antioxidants compared to refined grains like white rice. Incorporating red rice into a balanced diet, alongside other healthy foods and regular exercise, can support weight loss efforts. 

Is Red Rice Good for People Living with Diabetes?

Red rice can be a beneficial addition to the diet of individuals with diabetes due to its lower glycemic index compared to white rice. The American Diabetes Association recommends incorporating whole grains like red rice into diabetic meal plans as they provide essential nutrients and are less likely to cause spikes in blood sugar levels.³ Additionally, red rice contains fiber, which aids in blood sugar management and promotes overall health. However, portion control and balanced meal planning are crucial for individuals with diabetes when incorporating red rice into their diet.

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Allergies

Allergies to red rice are relatively rare, but they can occur in individuals with sensitivities to grains or specific proteins found in rice. Symptoms of a red rice allergy may include digestive issues, skin reactions, or respiratory problems. It's essential for individuals with known grain allergies or sensitivities to consult with a healthcare professional before incorporating red rice into their diet.

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FAQs

What Is Glycemic Index?

The glycemic index (GI) is a measure of how quickly a carbohydrate-containing food raises blood sugar levels compared to a reference food, usually glucose. It ranks foods on a scale from 0 to 100, with higher values indicating a faster rise in blood sugar. The glycemic index (GI) scale is typically categorized as follows: Low GI [55 or less], Medium GI [56-69], High GI [70 or higher]. Foods with a high glycemic index digest rapidly and can cause dramatic fluctuations in blood glucose or glucose spikes.

What is Glycemic Load?

Glycemic load (GL) takes into account both the quality (glycemic index) and quantity (carbohydrate content) of carbohydrates in a specific serving of food. It is a measure of how much a particular food will raise blood sugar levels. GL is calculated by multiplying the glycemic index of a food by its carbohydrate content and dividing it by 100. It provides a more accurate representation of the overall impact of a food on blood sugar compared to the glycemic index alone.

Does Red Rice Spike Insulin?

No, red rice does not spike insulin. Red rice is a whole grain that has a low glycemic index, meaning it is digested and absorbed slowly, resulting in a gradual release of glucose into the bloodstream. This slow release helps to stabilize blood sugar levels and prevent spikes in insulin. Therefore, red rice can be a suitable option for individuals looking to manage their blood sugar levels.

Is Rye Bread Low Glycemic?

Yes, red rice is considered to be low glycemic. The glycemic index (GI) is a measure of how quickly a food raises blood sugar levels. Foods with a low GI value (55 or less) are digested and absorbed more slowly, resulting in a slower and more gradual rise in blood sugar levels. Red rice has a low GI value, making it a suitable choice for individuals who are concerned about managing their blood sugar levels.

Can People Living with Diabetes Eat Red Rice?

Yes, people living with diabetes can eat red rice. Red rice is a whole grain that is rich in fiber and nutrients, making it a healthy choice for individuals with diabetes. The high fiber content in red rice helps regulate blood sugar levels and improve insulin sensitivity. Additionally, red rice has a lower glycemic index compared to white rice, meaning it causes a slower rise in blood sugar levels after consumption. However, it is important for individuals with diabetes to monitor their portion sizes and overall carbohydrate intake, including red rice, as part of a balanced diet. Consulting with a healthcare professional or registered dietitian is recommended for personalized dietary advice.

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References

  1. The University of Sydney. (2023, May 1). Glycemic Index – Glycemic Index Research and GI Newshttps://glycemicindex.com/
  2. USDA FoodData Central. (2023, Nov 16). Food Details - red rice. https://fdc.nal.usda.gov/fdc-app.html#/food-details/2665463/nutrients

American Diabetes Association. (n.d.). Get to know carbs. https://diabetes.org/food-nutrition/understanding-carbs/get-to-know-carbs 

About the author

It is a long established fact that a reader will be distracted by the readable content of a page when looking at its layout.

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About the author

Brittany Barry is a national board-certified health coach and NASM-certified personal trainer based in South Carolina.

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Please note: The Signos team is committed to sharing insightful and actionable health articles that are backed by scientific research, supported by expert reviews, and vetted by experienced health editors. The Signos blog is not intended to diagnose, treat, cure or prevent any disease. If you have or suspect you have a medical problem, promptly contact your professional healthcare provider. Read more about our editorial process and content philosophy here.

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