Glycemic Index of Brown Basmati Rice
Glycemic Index (GI):
Brown basmati rice has a glycemic index (GI) of around 50 to 58, which is considered low to medium. This makes it a better option for blood sugar management compared to higher-GI white rice, as it leads to a slower rise in blood glucose levels.
Glycemic Load of Brown Basmati Rice
The glycemic load (GL) of brown basmati rice is also moderate. A typical serving of 1 cup (about 195 grams) of cooked brown basmati rice has a GL of around 16. This suggests that, while it causes a moderate increase in blood sugar, it is still a more stable choice compared to many refined grains.
Nutritional Profile of Brown Basmati Rice (Per 100 Grams, Cooked)
| Nutrient | Amount |
|---|---|
| Calories | 111 kcal |
| Protein | 2.6 g |
| Total Fat | 0.9 g |
| Saturated Fat | 0.2 g |
| Carbohydrates | 23.5 g |
| Fiber | 1.8 g |
| Sugar | 0.1 g |
| Calcium | 10 mg |
| Iron | 0.4 mg |
| Magnesium | 43 mg |
| Potassium | 83 mg |
Conclusion
Brown basmati rice is a good choice for those managing blood sugar, offering a lower glycemic index and moderate glycemic load compared to white rice. It provides beneficial nutrients like fiber, magnesium, and iron, making it a nutritious addition to a balanced diet.
