Wild rice, cooked & Diabetes
Moderate glycemic impact — consider portion size. Glycemic load of 13 per 100g.
✅ Nutrition data verified · GL 13/100g · GI 66.6 · TIER 3 ⚠️ GI: Subcategory Estimate
GI estimated from food subcategory average — not directly tested on this food. [1] [3]
Glycemic Response at a Glance
The Numbers at a Glance
What to Watch For
⚠️ Low Dietary Fiber
Wild rice, cooked contains only 1.8g 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 Wild rice, cooked with high-fiber vegetables or legumes can partially offset this effect.
ADA Standards of Medical Care in Diabetes (2024). Diabetes Care, 47(Suppl 1).
Worth Comparing
🍚 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 →Related Cereal Grains and Pasta Options
Glycemic Load by Serving Size
| Portion | Weight | Carbs | Glycemic Load | Verdict |
|---|---|---|---|---|
| ½ Serving | 82g | 17.5g | 10.7 | Moderate |
| Standard Serving | 164g | 35.0g | 21.3 | High |
| Restaurant Portion | 328g | 70.0g | 42.6 | 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.
FAQ
How does Wild rice rate for blood sugar control?
Moderation means exactly that: not forbidden, not unlimited. Wild rice (GL 13.0) is fine when you're intentional about portions. Think of it as a “sometimes” choice rather than an everyday staple.
What is the glycemic load of Wild rice?
GL = 13.0 per 100g for Wild rice. For context: low GL is ≤10, moderate is 11–19, and high is ≥20. Wild rice falls into the Moderate category.
How does Wild rice affect blood sugar?
The primary way Wild rice affects blood sugar is through its carbohydrate content (21.3g/100g). With a GI of 66.6 (medium) and limited fiber, this produces an overall GL of 13.0 (Moderate).
Why is fiber important for blood sugar control?
Dietary fiber slows carbohydrate digestion and absorption, leading to a more gradual blood sugar rise. Wild rice has only 1.8g of fiber per 100g, which is one reason its glycemic load (13.0) is moderate. 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 Wild rice 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.
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, 164.0g) = 13.0 × 164.0 ÷ 100 = 21.3
Nutrition Data: USDA FoodData Central, SR Legacy Release (April 2018). FDC ID: 168897. 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. “Wild rice, cooked — Glycemic Load & Diabetes Reference.” GlycemicWise, July 2026. https://glycemicwise.com/foods/wild-rice-cooked/
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.