Rice Sugar Content

Most types of rice quickly raise your blood sugar levels.

The extent to which different foods affect your blood sugar levels also influences how hungry you will feel. It is mostly foods that contain carbohydrates, such as bread, pasta and rice, that can make your blood sugar levels go up. The more your blood sugar level swings after eating, the more likely you are to have uneven energy levels and to crave more carbohydrate-containing foods in the next several hours. Most types of rice are quickly digested into sugar that can result in high blood sugar levels and increased hunger.

Carbohydrates Content 
All types of rice, brown or white, long or short, are packed with carbohydrates. A cup of cooked rice provides an average of 45 grams of carbohydrates, which is the equivalent to the amount found in three slices of bread. Some people can easily eat 2 cups of rice at a time, and this is the amount many restaurants serve, which adds up to 90 grams of carbs or the equivalent of six slices of bread. All of these carbohydrates are broken down into sugar and end up in your blood after eating rice. A serving of rice providing 90 grams of carbohydrates will break down to about the same amount of sugar found in 22 teaspoons of sugar. This will significantly increase your blood sugar levels. Glycemic Index ,

In addition to its high carbohydrate content, rice also has a high glycemic index. High glycemic index foods, such as white bread, pretzels, scones, potato chips and many breakfast cereals, increase your blood sugar levels faster compared to low glycemic index foods, such as cauliflower, strawberries and sweet potatoes. Even if you eat the same amount of carbohydrates from either rice or strawberries, your blood sugar levels will increase higher and more rapidly after eating rice because of its higher glycemic index. 

Hunger 
Foods with a high glycemic index like rice are more likely to leave you unsatisfied after your meal. Eating large amounts of rice on a regular basis could make you more hungry and crave more foods, which could eventually lead to overweight and obesity, according to a 2002 article in the "American Journal of Clinical Nutrition." Keep a food diary and note how hungry you feel after eating different meals to see if you notice a relationship between rice and increased cravings.

Basmati Rice
If you want to continue to eat rice, replace your usual rice with basmati rice. Basmati rice, whether you have the white or brown variety, has a lower glycemic index, and although it contains just as many carbohydrates as regular white rice, it won't spike your blood sugar levels quite as quickly. If you have diabetes or are trying to lose weight, keep your serving size small to prevent stimulating your hunger.

You can also make rice more satiating by accompanying it with plenty of fiber-rich non-starchy vegetables, such as onions, mushrooms, red bell peppers, broccoli and cauliflower, as well as an adequate amount of protein from chicken, pork or fish.

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