07/01/2026
Rice has a high glycemic index (GI), averaging around 70. Very similar to table sugar.
The glycemic index measures how quickly a food raises blood sugar after consumption.
In this regard, white rice behaves very much like white sugar in the body.
The difference is this:
No one eats a bowl of sugar in one sitting—but people regularly eat a full bowl (or more) of rice.
Ironically, many people who claim to “avoid sugar” still consume rice daily.
What you are running away from in sugar is present in rice.
Rice rapidly raises blood sugar and triggers insulin release.
With repeated exposure over time, this leads to insulin resistance, and eventually cancer and other chronic metabolic diseases.
These conditions do not develop overnight.
They take years to decades of continuous insulin overload to manifest.
The only reason many people believe they are still “healthy” is because they only check blood sugar.
The day you check fasting insulin, you may realize how much metabolic damage has already occurred.
There is no good reason to eat rice more than twice a week.
And even then, it should be consumed strategically to reduce its glycemic impact.
Ways to lower the glycemic effect of rice:
• Add coconut oil, lemon juice, or vinegar
• Refrigerate cooked rice overnight before eating
• Reduce portion size
• Eat vegetables, salads, meat, fish, or eggs first, before rice.
These steps can help blunt blood sugar and insulin spikes.
Do with this information whatever you deem fit.
Your metabolism will respond—not to intentions—but to biology.
