Low GI rice (glycaemic index < 55) digests slowly, helping maintain steady blood sugar levels and providing sustained energy. It’s great for people managing diabetes, PCOS, or insulin resistance. Popular options include:

• Black rice (GI 35–45): High in antioxidants (anthocyanins) and fibre.
• Wild rice (GI 35–40): Rich in protein and fibre, with a chewy texture.
• Brown basmati rice (GI ~50): nutty flavour, fewer calories, and higher fibre.
• Red rice (GI 45–52): Packed with antioxidants and supports insulin sensitivity.
• Doongara brown rice (GI 28–30): Ultra-low GI, ideal for blood sugar control.

Quick comparison table

Cooking tips

• Use the right water-to-rice ratio (e.g., 2:1 for black rice, 3:1 for wild rice).
• Cool and reheat rice to boost resistant starch, lowering its glycaemic impact.
• Pair rice with fibre-rich vegetables and lean proteins for balanced meals.

Whether you’re managing blood sugar or seeking nutrient-dense rice options, these varieties offer great benefits. Dive into the full article for detailed insights and where to buy them in New Zealand.

1. Basmati rice

Basmati rice has a glycaemic index of 50–58, making it a helpful choice for managing blood sugar levels. The brown variety, with a GI closer to 50, offers even more nutrients thanks to its intact bran and germ layers.

Here’s a quick look at the nutritional differences between brown and white basmati rice:

Known for its popcorn-like aroma and nutty taste, basmati rice is a versatile ingredient in many dishes. Brown basmati, in particular, stands out for its higher nutritional value.

Cooking tips for better glycaemic management

• Use a 2:1 water-to-rice ratio for brown basmati rice.
• Rinse thoroughly to remove excess starch.
• Simmer with the lid on for 15-20 minutes.
• Let it sit for 5 minutes before fluffing

Pairing basmati rice with fibre-rich vegetables and lean proteins can further support blood sugar control. It’s also worth noting that basmati rice has lower arsenic levels and, in its brown form, provides manganese, which supports bone health and metabolism.

Next, let’s take a closer look at brown rice, another great option for balancing glycaemic response.

‍Explore our guide to carbohydrates and the glycaemic index to learn how different carbs impact your blood sugar, which foods have a low GI, and how to make smarter dietary choices.

2. Doongara brown rice

Brown rice has a glycaemic index (GI) of 28-30, which is low and ideal for blood sugar control. This makes it a better choice for stable blood sugar levels compared to white rice, which has a GI of 83–87.

A single cup (202 g) of cooked long-grain brown rice contains:

Research involving 16 adults with type 2 diabetes found that eating two servings of brown rice significantly reduced post-meal blood sugar levels compared to white rice. Additionally, swapping 1.8 oz (50 g) of white rice daily with brown rice could reduce the risk of developing diabetes by 16%.

Tips for cooking brown rice

To get the most out of brown rice, proper cooking is key. Use a 1:2 ratio of rice to water, simmer for 45–55 minutes, and let it rest for 10 minutes before serving. This method helps maintain its blood sugar benefits.

Eating whole grains like brown rice regularly may reduce the risk of heart disease by up to 22% and stroke by 12%. Studies also show that sticky brown rice leads to a lower average 24-hour glucose concentration (126.3 ± 22.0 mg/dL) compared to white rice (144.2 ± 28.5 mg/dL).

3. Wild rice

Let’s talk about wild rice—technically not a rice, but an aquatic grass. It stands out with a glycaemic index of 35–40, making it a great choice for managing blood sugar levels.

A 3.5 oz (100 g) serving of cooked wild rice provides:

Including whole grains like wild rice in your diet could reduce the risk of type 2 diabetes by 20–30%. Its high fibre content helps you feel full longer and supports blood sugar regulation, while its protein contributes to overall metabolic health.

Cooking instructions

Cook wild rice using a 3:1 water-to-rice ratio. Simmer for about 45 minutes.

Wild rice also boasts 30 times the antioxidants of white rice. Additionally, it’s a source of Alpha Lipoic Acid (ALA), which may support insulin production and help ease symptoms of diabetic nerve issues.

Up next, we’ll look at another low GI rice option.

Looking for more ways to stabilise your blood sugar? Discover the top 10 low GI foods that can support long-term health and keep your energy steady.

4. Black rice

Black rice, known for its deep purple colour, has a glycaemic index of 35 to 45, making it one of the best rice choices in New Zealand for managing blood sugar levels.

A 3.5 oz (100 g) serving of cooked black rice provides:

Black rice is packed with over 23 antioxidant plant compounds and has the highest antioxidant capacity among rice varieties. Its striking purple colour comes from anthocyanins, which are known for their anti-inflammatory and antioxidant properties.

Cooking tips for blood sugar control

To help manage blood sugar levels, cook black rice until it's al dente and pair it with high-fibre vegetables or lean proteins. This combination slows down carbohydrate absorption, promoting steady blood sugar levels.

‍Black rice also contains lutein and zeaxanthin, nutrients that support eye health. Plus, it's naturally gluten-free, making it a great choice for those with gluten sensitivities. Ready to explore another low GI rice option? Check out Red Rice in the next section.

5. Red rice

Red rice has a glycaemic index (GI) of 45–52, making it a great option for maintaining steady blood sugar levels. Its reddish-brown colour comes from anthocyanins, which are known to provide antioxidants.

Nutritional profile

A 3.5 oz (100 g) serving of cooked red rice contains:

The high fibre content slows down carbohydrate digestion, helping to avoid sudden spikes in blood sugar. Plus, the magnesium and zinc in red rice may support better insulin sensitivity, which is helpful for metabolic health.

Speciality stores also carry premium options like Kerala and Bhutanese red rice, which often have even more fibre, making them a great choice for blood sugar management.

Cooking instructions

For the best results, use a 2:1 water-to-rice ratio. Bring the water to a boil, then reduce the heat and let it simmer covered for 20–25 minutes. Allow the rice to rest for 10 minutes before fluffing it with a fork.

Red rice pairs perfectly with lean proteins and fibre-packed vegetables. Its nutty flavour and chewy texture make it an excellent addition to Buddha bowls, stir-fries, or as a hearty side dish.

Looking for more options? Explore the 10 best low GI rice varieties in New Zealand, carefully selected to help stabilise blood sugar levels with dietitian-approved choices.

Rice comparison guide

Here's a quick comparison of low GI rice varieties available in New Zealand. This guide provides a summary of key nutritional details and cooking tips to help you make informed choices.

Nutritional highlights

Each rice type offers unique benefits.

• Wild rice: Highest protein content.
• Brown rice: A great source of B vitamins.
• Red rce: Antioxidant-rich.
• Black rce: Also high in antioxidants.
• Brown basmati: Lower in calories compared to other options.

Cooking method impact

How you cook rice can affect its glycaemic response, so preparation matters. Here's a breakdown of cooking methods for each type:

Pro Tip: Cooling and reheating cooked rice can boost its resistant starch levels, which may help lower its glycaemic impact.

Which Low-GI rice should you choose?

Let’s break down some great low GI rice options based on your needs:

For blood sugar management: Doongara rice, with a GI of 28-30, is a solid choice for keeping blood sugar in check. Pair it with steamed veggies and grilled chicken, and aim for a portion size of ½ cup cooked rice.

For nutritional benefits: Black rice (GI 35-45) is packed with antioxidants, while wild rice has about 40% more protein than white rice and a GI of 35-40. Both are excellent additions to grain bowls or as side dishes.

For a budget-friendly option: Brown basmati rice (GI around 50) offers good value. It provides 1.8g of fibre per 3.5 oz serving and has only 110 calories.

For quick prep: Parboiled rice (GI 38-45) is a convenient option, thanks to its special processing that retains health benefits while being easy to cook.

For detailed nutritional information, check out the Rice Comparison Guide.

Here are some tips to keep your meals balanced and blood sugar-friendly:

• Stick to ½ cup cooked rice per meal to control portions.
• Combine rice with fibre-rich vegetables and lean proteins.
• Cook rice al dente to help maintain a lower GI.
• Cool and reheat rice to boost resistant starch levels.

‍"Choosing the right low-GI rice depends on your lifestyle and health goals. Whether you’re prioritising blood sugar control, nutrition, or convenience, pairing rice with protein and vegetables—and watching portions—can make a big difference to your glucose response." – Charlotte Battle, Vively’s lead dietitian