Is white rice bad for blood sugar?

While it has a high GI, pairing it with fiber and protein significantly blunts the glucose spike and improves satiety.

白米は血糖値に悪いですか？

単体では高GIですが、食物繊維やタンパク質と一緒に食べることで血糖値の上昇を抑え、満足感を高めることができます。

ข้าวขาวทำให้น้ำตาลในเลือดสูงไหม?

แม้จะมีค่า GI สูง แต่หากทานคู่กับกากใยและโปรตีน จะช่วยชะลอการพุ่งของน้ำตาลได้มาก

White Rice精白米 · Seihakumai · ข้าวขาว (สุก)

Polished white rice is primarily composed of amylopectin and amylose, leading to a high Glycemic Index (GI) which can cause rapid postprandial glucose spikes. However, cooling cooked rice promotes the formation of resistant starch (Type 3), which lowers its caloric density and improves gut microbiome health by acting as a prebiotic. While it is lower in anti-nutrients like phytic acid compared to brown rice, its refined nature results in lower micronutrient density, requiring pairing with nutrient-dense proteins and vegetables for metabolic balance.

Overview

A staple cereal grain that serves as a primary source of easily digestible carbohydrates and energy.

Standard portion: 100 g
Approx. 156 kcal per serving

Food noteShow details

Polished white rice is a refined carbohydrate that provides a clean energy source but lacks the bran and germ found in whole grains. To minimize its impact on blood glucose
It is best consumed after cooling or paired with fiber-rich vegetables and high-quality proteins. The cooking process significantly increases its water content
Making it an easily digestible base for various culinary preparations.

IngredientsShow details

Polished Rice

Serving guidanceShow details

Best with

Natto
Miso Soup
Grilled Fish

Use caution with

High Sugar Foods
Sedentary Lifestyle
Refined Flour

Pros & consShow details

Pros

Fast Energy Source
Low Phytic Acid
Easy to Digest

Cons

High Glycemic Index
Low Micronutrients
Blood Sugar Spikes

Calorie comparisonShow details

Calories, protein, carbs, and fat (PCF) by serving unit.
Serving	Calories	Protein (P)	Carbs (C)	Fat (F)
1 serve100 g	156 kcal	2 g	38.1 g	0.2 g
Per 50 g50 g	78 kcal	1 g	19.05 g	0.1 g
Per 100 g100 g	156 kcal	2 g	38.1 g	0.2 g
Per 150 g150 g	234 kcal	3 g	57.15 g	0.3 g
Per 200 g200 g	312 kcal	4 g	76.2 g	0.4 g
Per 250 g250 g	390 kcal	5 g	95.25 g	0.5 g

Serving size calculator

Amount (g)

Nutrition facts label

Amount: 100 gLabel serving size: 100 g

Calories156 kcal

NutrientAdult % DV

Nutrition facts for selected amount
Nutrient	Amount · Adult % DV
Protein	2 g4% of adult daily value
Net Carbs	36.6 g13% of adult daily value
Fat	0.2 g0.3% of adult daily value
Fiber	1.5 g5.4% of adult daily value
Sodium	1 mg0% of adult daily value
Total Carbs	38.1 g14% of adult daily value
Sugar	—
Calcium	3 mg0.2% of adult daily value
Potassium	29 mg0.6% of adult daily value
Thiamine	0.02 mg
Riboflavin	0.01 mg0.8% of adult daily value
Niacin	0.2 mg1.3% of adult daily value
Vitamin B6	0.02 mg1.2% of adult daily value
Folate	3 mcg0.8% of adult daily value
Biotin	0.5 mcg1.7% of adult daily value
Pantothenic Acid	0.25 mg5% of adult daily value
Phosphorus	34 mg2.7% of adult daily value
Magnesium	7 mg1.7% of adult daily value
Zinc	0.6 mg5.5% of adult daily value
Selenium	1 mcg1.8% of adult daily value
Copper	0.1 mg11% of adult daily value
Manganese	0.35 mg15% of adult daily value
Molybdenum	30 mcg67% of adult daily value
Iron	0.1 mg0.6% of adult daily value
Totalcarbohydrate	38.1 g

Percent daily values are based on standard adult recommended intake.

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