Helsa Health

    Rice & grains · Glycemic index

    Does basmati rice spike blood sugar?

    Yes — basmati rice has a medium GI of 60, and a 158 g serving (1 cup cooked) has a glycemic load of 26, which is high. Basmati averages a medium GI, well below soft, sticky rices such as jasmine — though a full cup is still a substantial amount of carbohydrate.

    Key numbers

    Glycemic index
    60
    Medium GI
    Glycemic load
    26
    High GL
    Available carbs
    44 g
    0.6 g fiber
    Serving
    1 cup cooked
    158 g · boiled

    GI vs GL for basmati rice

    The glycemic index (GI) compares how fast the carbohydrate in a food raises blood sugar against pure glucose (100), using a fixed amount of carbohydrate. The glycemic load (GL) adds the other half of the story — how much carbohydrate a normal serving actually contains: GI × available carbs Ă· 100. For basmati rice: 60 × 44 g Ă· 100 ≈ 26.

    That figure is an average reported in the 2021 international GI tables (“Basmati rice, white, mean of 10 studies”). Quick-cooking basmati averaged higher (65 across four products) than regular basmati in the same 2021 tables, and individual basmati tests in the 2008 tables ranged from 43 to 69. Composition is for cooked long-grain white rice, which basmati is.

    Eating a different amount? Work out the glycemic load of your portion.

    How to eat basmati rice with less of a spike

    • Buy regular basmati rather than quick-cook or microwave versions, which averaged a higher GI in the 2021 tables.
    • Add a side of dal or beans: they bring fiber, which slows digestion, and they replace some of the rice's carbohydrate.
    • Keep rice to about a quarter of the plate and fill half of it with non-starchy vegetables.

    Lower-GI swaps

    Compare with

    See all 67 foods in the glycemic index table

    Frequently asked questions

    What is the glycemic index of basmati rice?

    Basmati rice has a glycemic index of 60, which is medium. That figure is an average reported in the 2021 international GI tables (“Basmati rice, white, mean of 10 studies”). A 158 g serving (1 cup cooked) contains about 44 g of available carbohydrate, giving a glycemic load of 26 (high).

    Is basmati rice good for prediabetes?

    Of the common white rices, basmati is one of the better picks because its average GI is far below jasmine's. The amount still counts, so pair a modest portion with vegetables and a protein food rather than making rice the bulk of the meal.

    Is basmati rice better than jasmine rice for blood sugar?

    Yes, on average. In the 2021 international GI tables, white basmati averaged 60 across 10 studies while white jasmine averaged 89 across 18 studies — one of the highest averages for any rice.

    Sources

    GI values come from the international GI tables; carbohydrate and fiber per serving are calculated from USDA FoodData Central.

    1. Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632, Supplemental Table 1
    2. USDA FoodData Central, FDC ID 168878: Rice, white, long-grain, regular, enriched, cooked
    3. Atkinson FS, Foster-Powell K, Brand-Miller JC. International tables of glycemic index and glycemic load values: 2008 — online appendix, Table A1
    4. Harvard T.H. Chan School of Public Health, The Nutrition Source — Carbohydrates and Blood Sugar
    5. American Diabetes Association, Diabetes Food Hub — Create-Your-Plate: Simplify Meal Planning with the Diabetes Plate

    Data last checked .

    Real meals aren’t single foods

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