Glycemic Index of Brown rice: GI 50 Guide

The glycemic index ranks foods from 0 to 100 based on how quickly they raise blood sugar: • **Low GI (0-55):** Slow digestion, gradual blood sugar rise • **Medium GI (56-69):** Moderate digestion, moderate blood sugar response • **High GI (70-100):** Rapid digestion, quick blood sugar spike With a GI of 50, brown rice is low GI. This makes it a good choice for stable blood sugar.

Glycemic load (GL) combines GI with the actual carb content per serving, giving a more practical measure: • GL = (GI × carbs per serving) ÷ 100 • Low GL: 10 or less • Medium GL: 11-19 • High GL: 20+ The glycemic load of brown rice depends on your portion size. A smaller portion has a lower GL even if the GI is low.

To minimize blood sugar impact when eating brown rice: • Control your portion size • Pair with protein (eggs, chicken, Greek yogurt) • Add healthy fats (avocado, nuts, olive oil) • Include fiber-rich vegetables • Eat after exercise when insulin sensitivity is high • Avoid combining with other high-GI foods