Different starch architectures in white rice cause markedly different postprandial glucose and insulin responses in humans, even when macronutrient composition is identical.

Study: The impact of starchy food structure on postprandial glycemic response and appetite: a systematic review with meta-analysis of randomized crossover trials

Some kinds of white rice, even with the same calories and carbs, make your blood sugar rise less because of how their starch is structured—like if it’s more stringy, less cooked, or in bigger chunks. The study proved this happens.

Study: Evaluation of Postprandial Glycemic Response and Physical Properties of High-Amylose Rice "Koshinokaori".

Even though both types of rice have the same carbs, protein, and fat, the special kind of rice called Koshinokaori makes your blood sugar rise less after eating because its starch is structured differently and digests slower.

Study: Impact of Post-Cooking Storage on the Glycemic Profile of Boiled Rice: Integrating Glycemic Index, Resistant Starch, and Post-Technological Stability

Even if two bowls of white rice have the same carbs, protein, and fat, one that’s been frozen for weeks causes a much smaller blood sugar spike than fresh rice because its starch structure changes, making it harder for the body to digest quickly.

Study: Improvement in the metabolic markers of prediabetic subjects due to the partial substitution of Taiken9 rice by RD43 rice in their daily diet: a randomized clinical trial.

Some types of white rice are harder for your body to digest, so they don’t spike your blood sugar and insulin as much as others—even if they have the same calories and carbs. This study found that eating one type of rice (RD43) lowered blood sugar and insulin levels more than another type (Taiken9).