Red Rice Glycemic Index: Nutritional Facts

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.

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.

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

​

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. 

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.

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.