Rice, white, long-grain, regular, raw, enriched & Diabetes
High glycemic impact — occasional choice only. Glycemic load of 52.4 per 100g.
✅ Nutrition data verified · GL 52.4/100g · GI 66.6 · TIER 3 ⚠️ GI: Subcategory Estimate
GI estimated from food subcategory average — not directly tested on this food. [1] [3]
Blood Sugar Response
Nutrition at a Glance
Version Differences at a Glance
The glycemic load figure (52.4 per 100g) is a middle-of-the-family number — variants here run 13.4-53.6 per 100g. On calories, this version lands mid-range: 365 per 100g, inside a family spread of 97 to 380 per 100g.
Verdicts split across the family: the gentlest option is Regular (GL 18.5) and the heaviest is Regular (GL 52.4); this one is limit. Glycemic load across the 23-item Rice group runs 13.4 to 53.6 per 100g, so the version matters as much as the food. See the numbers side by side: Unenriched, Parboiled, Precooked or instant.
What to Watch For
⚠️ Low Dietary Fiber
Rice, white, long-grain, regular, raw, enriched contains only 1.3g of fiber per 100g — far below the recommended threshold for diabetes-friendly carbohydrates. Without fiber to slow digestion, the starches break down rapidly in the small intestine, causing a quicker glucose release into the bloodstream. The American Diabetes Association recommends choosing high-fiber carbohydrates (≥3g per serving) to help stabilize post-meal blood sugar. Pairing Rice, white, long-grain, regular, raw, enriched with high-fiber vegetables or legumes can partially offset this effect.
ADA Standards of Medical Care in Diabetes (2024). Diabetes Care, 47(Suppl 1).
⚠️ Pro-Inflammatory Food
Rice, white, long-grain, regular, raw, enriched is a refined grain — the bran and germ are removed during processing, stripping away most of the fiber, vitamins, and minerals. Diets high in refined grains are associated with elevated markers of chronic inflammation (CRP, IL-6), which can worsen insulin resistance — the core problem in type 2 diabetes. Whole grains retain the bran and provide anti-inflammatory polyphenols and fiber. While an occasional serving is unlikely to cause harm, refined grains should not be a dietary staple for people managing diabetes.
Liu et al. (2002). High-GL diet and plasma CRP. American Journal of Clinical Nutrition, 75(3), 492–498. · Qi & Hu (2012). Glycemic load, whole grains, and inflammation. Current Diabetes Reports, 12(1), 75–81.
Related Cereal Grains and Pasta Options
🍚 Wheat
🟡 Eat in Moderation · GL 15.5/100g
🍚 Rice
🟡 Eat in Moderation · GL 19/100g
🍚 Millet
🔴 Limit · GL 42.9/100g
Practical Guidance
💡 Cool & Reheat
Cooked-and-cooled starches form resistant starch, which resists digestion and reduces the glycemic response. Refrigerate and reheat before eating — the effect persists.
💡 Pair With Protein & Fiber
Eating alongside lean protein and non-starchy vegetables slows gastric emptying and blunts the post-meal blood sugar rise.
💡 Half Portion, Full Satisfaction
A half serving significantly reduces the glycemic load. Use it as a side, not the main event, and bulk up your plate with vegetables.
💡 Choose Lower-GI Varieties
Parboiled (converted) grains and certain varieties have lower GI due to differences in starch structure. Check individual food pages for specific GI values.
Glycemic Load by Serving Size
| Portion | Weight | Carbs | Glycemic Load | Verdict |
|---|---|---|---|---|
| ½ Serving | 92g | 73.6g | 48.2 | High |
| Standard Serving | 185g | 147.9g | 96.9 | High |
| Restaurant Portion | 370g | 295.8g | 193.9 | High |
GL ≤10 = Low (Friendly) · 11–19 = Moderate · ≥20 = High (Limit).
The page-level verdict is based on GL per 100g; this table shows how portion size changes the actual GL you get.
Lower-GL Alternatives
🍚 Corn bran, crude
GL 4.4/100g — Low GL
Fiber 79.0g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Corn bran, crude & diabetes →🍚 Oat bran, cooked
GL 5.9/100g — Low GL
Fiber 2.6g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Oat bran, cooked & diabetes →🍚 Hominy, canned, white
GL 7.8/100g — Low GL
Fiber 2.5g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Hominy, canned, white & diabetes →🍚 Hominy, canned, yellow
GL 7.8/100g — Low GL
Fiber 2.5g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Hominy, canned, yellow & diabetes →Frequently Asked Questions
Is Rice white long-grain enriched a reasonable choice if you have diabetes?
Rice white long-grain enriched scores high on the glycemic load scale (52.4). For better blood sugar control, look for alternatives — there's usually a lower-GL option in the same food category.
How much GL does Rice white long-grain enriched have per serving?
The glycemic load of Rice white long-grain enriched is 52.4 per 100g. GL is calculated by multiplying the GI (66.6) by the available carbohydrates (78.7g) and dividing by 100.
How quickly does Rice white long-grain enriched raise blood sugar?
Rice white long-grain enriched affects blood sugar by releasing glucose during digestion. Since its GL is 52.4 (high), it's wise to limit portions. Individual responses vary — check your glucose monitor.
Why is fiber important for blood sugar control?
Dietary fiber slows carbohydrate digestion and absorption, leading to a more gradual blood sugar rise. Rice white long-grain enriched has only 1.3g of fiber per 100g, which is one reason its glycemic load (52.4) is high. The ADA recommends choosing carbs with at least 3g of fiber per serving. Adding high-fiber foods like vegetables or legumes to your meal can help compensate.
Is the GI value accurate?
The GI of 66.6 for Rice white long-grain enriched is estimated (Tier 3), not directly ISO-tested on this specific food. It is based on the weighted average GI of foods in the Cereal Grains and Pasta category from the International GI Tables (Atkinson et al., 2021). Actual GI may vary by variety, ripeness, cooking method, and individual response. We display estimated values with full transparency so you can make informed decisions.
Can portion control make this food work?
Yes — half a standard serving of Rice white long-grain enriched reduces the glycemic load substantially. At GL 52.4 per 100g this is a dense source, but a half portion makes a meaningful difference. The key is mindfulness: use it as a side dish, not the main event, and fill most of your plate with non-starchy vegetables and lean protein.
Why is this food labeled pro-inflammatory?
Rice white long-grain enriched is classified as a refined grain — the bran and germ are removed during processing, stripping fiber and nutrients. Research shows diets high in refined grains are associated with elevated inflammatory markers (CRP, IL-6), which can worsen insulin resistance. Choosing whole-grain versions when available can provide anti-inflammatory benefits from fiber and polyphenols (Liu et al., AJCN 2002; Qi & Hu, 2012).
Where This Data Comes From
Data Tier: TIER 3 — estimated from category average
Glycemic Index (GI): 66.6 — subcategory_avg:Cereal Grains and Pasta. Source: International GI Tables (Atkinson, Brand-Miller et al., Diabetes Care, 2021). University of Sydney GI Research Service.
GL (per serving, 185.0g) = 52.4 × 185.0 ÷ 100 = 96.9
Nutrition Data: USDA FoodData Central, SR Legacy Release (April 2018). FDC ID: 168877. Data are in the public domain (CC0 1.0).
GL Classification: ≤10 = Low (Low GL), 11–19 = Moderate (Eat in Moderation), ≥20 = High (Limit). Based on University of Sydney Glycemic Index Foundation classification.
⚠️ GI value is estimated, not directly ISO-tested on this specific food. Actual GI may vary by variety, cooking method, and individual glycemic response.
Cite this page: GlycemicWise. “Rice, white, long-grain, regular, raw, enriched — Glycemic Load & Diabetes Reference.” GlycemicWise, July 2026. https://glycemicwise.com/foods/rice-white-long-grain-regular-raw-enriched/
Dietary reference — not medical advice. This page provides evidence-based dietary reference information for general educational purposes. It is not a substitute for professional medical advice, diagnosis, or treatment. Individual blood sugar responses vary significantly. Always check your blood glucose to understand your personal response to foods, and talk to your doctor or a registered dietitian before changing your diet. Data sources are cited above and publicly available from the USDA and the University of Sydney Glycemic Index Research Service.