Does rice contain sugar?

In this brief guide, we will answer the question “Does rice contain sugar?” and discuss whether diabetics can have rice or not. We will also discuss which type of rice has a low glycemic index and is suitable for diabetics. We will also list down some different types of rice.

Does rice contain sugar?

Rice contains 0.1 g sugar per 100 g. There is very little sugar in rice but it contains a lot of starch. Starch is made up of many glucose molecules and is broken down inside the body to glucose which can raise blood sugar levels.

When eating rice, you should pair it with protein and vegetables that are low in starch so that you get all the healthy nutrients that your body needs.

According to research, consuming a lot of white rice or consuming white rice everyday can increase an individual’s risk of getting type-2 diabetes so rice should be eaten in moderation or people should switch to healthier alternatives such as brown rice or quinoa.

Can diabetics have rice?

Rice such as white rice has a high glycemic index (GI) which means that the carbohydrates in it are digested quickly and they can raise blood sugar levels. Diabetics need to maintain their blood sugar within safe levels which is why it is advisable that they do not have rice frequently or everyday.

They should also limit their portions of rice. It is better for them to have rice which has a higher glycemic index.

Which type of rice has a low glycemic index?

Diabetics can have brown rice or wild rice in moderation because they have a low glycemic index which means that the carbohydrates found in these types of rice are digested slowly. They should still limit their consumption of rice even if they are having brown rice or wild rice. Brown rice and wild rice are also packed with nutrients, fiber and vitamins.

Short grain white rice should be avoided as it has a very high glycemic index.

What are some different types of rice?

Rice can be differentiated based on its texture, aroma, length and shape, and color. We will list down some common types of rice with details about their texture and flavor profile  here so that it gets easier for you to pick which type of rice suits your cooking needs the best.

Arborio rice

Arborio rice is a medium grain rice with high starch content. The rice grain is a bit wide and has a white dot in the center which will help you distinguish it from other types of rice. The texture is chewy and it becomes creamy once cooked. It is ideal for making risotto and rice pudding. It can also be used to make soup. 

Brown rice

Brown is 100% whole grain which makes it an ideal substitute for white rice for people who are trying to cut down on processed carbohydrates. The flavor profile is nutty and becomes fluffy once cooked. It is very nutritious as it is abundant in vitamins.

It is also ideal for making stir fry dishes and casseroles.

White rice

White rice is the most common type of rice used in a variety of cuisines. It contains a lot of starch hence it appears white and becomes slightly sticky once cooked.

It can be eaten with curries, with stir fry dishes, and to stuff peppers etc.

Jasmine rice

Jasmine rice, as the name suggests, gives off a sweet jasmine scent when it is being cooked. It is soft and very velvety in texture. It is ideal for making curry and Thai dishes as it is known to soak up all the juices and spices making the dish even more flavorful.

Basmati rice

Basmati rice has a nutty flavor profile and consists of long grain rice. It is widely used in the Indian cuisine 

Learn more about the nutritional value of different types of rice here.

Conclusion

In this brief guide, we answered the question “Does rice contain sugar?” and discussed whether diabetics can have rice or not. We also discussed which type of rice has a low glycemic index and is suitable for diabetics. We also listed down some different types of rice.

Citations

https://www.sugarnutritionresource.org/news-articles/rice-should-i-be-concerned-about-its-sugar-content
https://www.healthline.com/health/diabetes/diabetes-rice#alternative-grains
https://www.livestrong.com/article/263638-sugars-in-white-rice/

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.