What Are the Types of Rice and Their GI And How Should You Choose?

Introduction: The Rice on Your Plate Is Not One Decision… It Is Several

India runs on rice. From the Gobindobhog of West Bengal to the Matta of Kerala, from Basmati in the North to Sona Masoori in the South…rice is not just a staple, it is an identity. And for most Indian families, the conversation about rice has never gone beyond which variety they grew up eating.

That conversation needs to change. Not because rice is bad. It is not. But because different types of rice do fundamentally different things inside your body once you eat them and most Indian families have no idea that the rice they eat every day might be silently spiking their blood sugar, while a simple switch to a different variety could change that entirely.

The concept that makes this clear is the Glycemic Index. And once you understand it, choosing rice becomes one of the most powerful, practical health decisions you can make.

What the Glycemic Index Actually Means

The Glycemic Index, or GI, is a measure of how quickly a carbohydrate-containing food raises your blood sugar after you eat it. Foods are scored on a scale of 0 to 100. A score under 55 is considered low, between 55 and 69 is medium, and 70 and above is high.

High-GI foods cause a rapid spike in blood sugar, followed by an equally rapid crash…leaving you hungry again quickly, with energy that peaks and drops rather than staying steady. Over time, repeated blood sugar spikes are directly associated with insulin resistance, weight gain, type 2 diabetes, and chronic fatigue.

Low-GI foods release glucose gradually. They keep you full longer, maintain steadier energy, and place far less stress on your metabolic system every time you eat.

For a country eating rice one to two times daily, every single day, the GI of the rice on your plate matters more than almost any other single dietary number.

The GI of Every Major Rice Variety…Including the Ones Indians Actually Eat

White Polished Rice (standard commercial variety): GI 70 to 87 The most widely consumed rice in India. The bran and germ have been completely removed during milling, leaving mostly starch. White rice has a higher glycemic index due to the removal of the outer bran layer during processing, with its GI ranging from 70 to 87. High GI. Digests rapidly. Causes the fastest blood sugar spike of any common rice variety.

Sona Masoori (polished): GI approximately 72 One of the most beloved everyday rice varieties in South and Central India. Research published in the International Journal of Food Sciences and Nutrition found Sona Masuri to have a GI of 72, classifying it as a high GI variety of rice. The same study found Ponni at 70 and Surti Kolam at 77…all high GI. This is important for the millions of Indian families eating these varieties as their daily staple.

White Basmati Rice: GI 50 to 58 Basmati is the fortunate exception among white rices. Its longer grain structure and higher amylose starch content means it digests more slowly than regular white rice. Basmati rice has a GI of around 50, placing it in the lower range among white rice varieties. Medium to low GI, depending on how it is cooked.

Brown Rice: GI 50 to 55 Brown rice retains its bran and germ layers, which slow digestion significantly. Brown rice typically has a GI value of 50 to 55, placing it in the low GI category. The fibre slows down digestion, contributing to improved glycemic control and increased satiety. Glycemic edge

Brown Basmati Rice: GI approximately 50 Brown Basmati rice retains bran and germ for added nutrients and has a GI of around 50. The best of both worlds…the naturally lower GI of Basmati combined with the intact fibre and nutrition of whole grain processing.

Red Rice (Kerala Matta, Rose Matta): GI 45 to 52 Red rice is packed with fibre and anthocyanins and has a GI of 45 to 52. Vively. One of India's most nutritionally powerful traditional varieties, deeply rooted in South Indian cuisine and unfortunately underused across the rest of the country.

Black Rice: GI approximately 42 The glycemic index of black rice is 42.3 and its fibre content is three times higher than white rice. VOI Also rich in Vitamin E, protein, iron, and phytonutrients. An ancient grain with an exceptional nutritional profile.

Why Organic Matters Specifically for Rice

Understanding GI is one half of the rice equation. The other half is what is in the rice beyond its starch profile.

As covered in our blog on→ Why Organic Rice is Better Than Regular Rice, conventionally grown rice in India is one of the most heavily pesticide-treated staple crops in Indian agriculture. Multiple rounds of synthetic pesticide application during the growing season, post-harvest fumigants during storage, and polishing chemicals during milling mean that the rice reaching most Indian kitchens carries a chemical residue load that accumulates with every daily meal.

Choosing a low-GI rice variety is a meaningful health decision. Choosing an organic low-GI variety is a complete one. The nutritional benefit of whole grain red rice or brown basmati is most fully realised when the bran layer…where those benefits live…has not been exposed to chemical residues that then concentrate in the very part of the grain you are keeping.

Explore → Rootz Organic Red Rice, → Rootz Organic Brown Basmati, and → Rootz Organic Sona Masoori…grown without synthetic pesticides, processed minimally, and delivered with complete farm-level sourcing transparency.

How to Lower the GI of Any Rice You Eat

Cook and cool before reheating. When cooked rice is cooled and then reheated, a portion of its starch converts to resistant starch…a form that behaves more like fibre in the body and raises blood sugar more slowly. This is why leftover rice from the night before has a lower GI impact than freshly cooked rice eaten hot.

Eat rice with dal, vegetables, or ghee. The protein and fibre in dal significantly slow glucose absorption from rice. The fat in a small amount of pure ghee does the same. A plain bowl of rice spikes blood sugar faster than the same rice eaten as part of a full Indian thali. A drizzle of → Rootz Organic Cow Ghee on hot rice is not just traditional…it is metabolically intelligent.

Portion with intention. Even a low-GI rice in a large portion carries a high glycemic load. A moderate serving of rice paired generously with sabzi, dal, and a source of healthy fat is the ideal pattern.

Conclusion: Rice Is Not the Problem. The Wrong Rice, Eaten the Wrong Way, Is.

The conversation in India about rice and health tends to go in one of two unhelpful directions: either rice is declared the enemy of blood sugar and cut out entirely, or the question is never asked at all.

The truth is far more useful than either extreme. Rice is a deeply nourishing, culturally essential food…when the right variety is chosen, grown cleanly, processed minimally, and eaten as part of a balanced plate.

Red rice, brown basmati, and organic whole-grain varieties give you the full benefit of what rice was always meant to be: a slow-burning, fibre-rich, mineral-dense grain that sustains rather than spikes, nourishes rather than depletes.

The dal-chawal of your daily life deserves to be made from rice that is worth eating. Choose accordingly.

Rice That Works With Your Health, Not Against It

Rootz Organics brings you certified organic rice in the varieties that matter most — grown without synthetic pesticides, sourced from verified Indian farms, and processed to protect the nutritional integrity of every grain.

→ Shop Rootz Organic Red Rice | → Shop Rootz Organic Brown Basmati | → Shop Rootz Organic Sona Masoori

Fully traceable. Genuinely certified.
The right rice, grown right. That is the Rootz difference.
- Health and Happiness Always

FAQs

Q: Which rice has the lowest glycemic index in India? A: Black rice has the lowest GI at approximately 42, followed by red rice at 45 to 52, brown basmati at around 50, and brown rice at 50 to 55. These are the best choices for managing blood sugar through daily rice consumption.

Q: Is Sona Masoori rice good for diabetics? A: In its standard polished form, Sona Masoori has a GI of approximately 72, classifying it as high GI. For those managing diabetes or blood sugar, switching to organic red rice, brown basmati, or unpolished whole grain varieties is a more suitable daily choice.

Q: Does the cooking method affect the glycemic index of rice? A: Yes significantly. Cooking rice al dente rather than soft, cooling it before reheating, and pairing it with dal, vegetables, and a small amount of healthy fat like ghee all meaningfully reduce the effective blood sugar impact of a rice-based meal.

Q: Why should I choose organic rice over regular rice? A: Conventionally grown rice is one of India's most heavily pesticide-treated crops. The residues accumulate particularly in the bran layer — which is the part of whole grain rice you are intentionally keeping for its nutritional value. Organic rice ensures the nutritional benefit of whole grain processing is not offset by chemical residue exposure.

Q: What is the healthiest rice for everyday Indian cooking? A: For daily cooking, organic brown basmati or organic red rice offer the best combination of low GI, whole grain nutrition, and culinary versatility for Indian recipes. For those transitioning from white rice, organic Basmati is the most practical starting point given its familiar texture and naturally lower GI among white varieties.