Glycemic Index of Brown Basmati Rice: Glycemic Load & Nutrition facts

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glycemic index of brown rice

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.