Is the sugar content in rice high

Rice has a high sugar content, mainly composed of carbohydrates, which are converted into glucose when entering the human body. The glycemic index of rice is influenced by factors such as variety, processing accuracy, and cooking method, and brown rice releases sugar more slowly than polished white rice.

Rice is a high carbohydrate food, with approximately 28 grams of carbohydrates per 100 grams of cooked white rice. Starch is gradually broken down into glucose during digestion. Refined rice is ground to remove the outer layer of bran and germ, resulting in loss of dietary fiber, easier digestion and absorption of starch, and a faster increase in postprandial blood sugar. In contrast, brown rice retains the intact grain structure, with an outer layer rich in dietary fiber and resistant starch, which can slow down sugar absorption and result in a smoother blood sugar response. Special varieties of rice may have differences, such as black rice, red rice, and other colored rice that contain more anthocyanins and polyphenols, which can inhibit digestive enzyme activity and reduce sugar absorption efficiency. Cooking methods also affect the release of sugar. Cooking Congee has a higher degree of gelatinization than dry rice, starch is more fully dissolved, and sugar rises faster. The cooled rice will produce some resistant starch, and the availability of sugar will slightly decrease when reheated.

It is recommended that diabetes patients or sugar control people choose brown rice and miscellaneous grain rice to replace some refined white rice, and eat them together with sufficient vegetables and high-quality protein, which can effectively reduce the fluctuation of blood sugar after meals. In daily diet, it is advisable to control the intake of single meal rice at 150-200 grams to avoid long-term excessive intake of high sugar staple foods. Using methods such as soaking in cold water and reducing cooking time during cooking can help retain more resistant starch.