Glycemic Index of Basmati White Rice
Basmati white rice has a glycemic index (GI) of around 50 to 58, which is considered medium. This means it has a moderate effect on blood sugar levels compared to high-GI foods, but it can still cause a rise in blood sugar when consumed in large portions. The GI of basmati rice can vary based on the type and cooking method.
Glycemic Load of Basmati White Rice
The glycemic load (GL) of basmati white rice is moderate. A typical serving (1/2 cup, about 90 grams) of cooked basmati rice has a GL of around 16. Consuming smaller portions or pairing it with fiber-rich vegetables or proteins can help reduce its impact on blood sugar.
Nutritional Profile of Basmati White Rice (Per 100 Grams, Cooked)
| Nutrient | Amount |
|---|---|
| Calories | 130 kcal |
| Protein | 2.7 g |
| Total Fat | 0.3 g |
| Carbohydrates | 28.2 g |
| Fiber | 0.4 g |
| Sugar | 0.1 g |
| Calcium | 3 mg |
| Iron | 0.2 mg |
| Magnesium | 12 mg |
| Potassium | 26 mg |
Conclusion
Basmati white rice has a moderate glycemic index and glycemic load, making it a reasonable choice for most people, especially when consumed in moderation. To help manage blood sugar, it’s best to pair basmati rice with fiber, protein, and healthy fats.
