The Study
Determination of glycemic index and load of commercially available non-pigmented and pigmented rice varieties in the Philippines
This study tested what happens to blood sugar right after people eat different kinds of rice. It found that black rice made blood sugar rise less than white rice, but it only tested 10 people for one meal each. So we know it affects blood sugar right away, but we don't know if eating it every day prevents sickness.
Analysis score
Maximum 90 for a randomized controlled trial.
Where the score came from
Scientists tested three kinds of rice eaten in the Philippines to see which one causes the smallest spike in blood sugar after eating.
Where does this study sit?
Reviews of RCTs (Meta-analyses)
Max 100Randomized Trials
Max 90Reviews of Cohort Studies
Max 85Cohort Studies
Max 72Reviews of Case-Control Studies
Max 63Case-Control Studies
Max 58Cross-Sectional & Case Series
Max 50Expert Opinion
Max 562 / 100
Quality score
Participants are randomly assigned to treatment or control groups, minimizing bias. The gold standard for testing whether an intervention causes an effect.
Key takeaways
Summary
Based on the study abstract and findings.
- 1Black rice causes a much smaller blood sugar spike than white rice, but since all have similar carbs per serving, you still get the same total sugar — just slower with black rice.
- 2Black rice: blood sugar spike = 49 (low).
- 3Red rice: 69.
- 4White rice: 71.
- 5All three give about the same total sugar per plate (GL: 12–18).
Score breakdown, methodology, conflicts of interest, evidence analysis & raw study data
Publication
Journal
Scientific Reports
Year
2026
Authors
C. L. Bayaga, Cecile Klaudine C Cabigas, Isa Santos, Marietoni B. Pico, Elisa Marie M Andaya, R. Manaois, R. Abilgos-Ramos
Related Content
Claims (6)
Rice with more amylose causes a smaller rise in blood sugar after eating compared to rice with less amylose.
Black rice has a lower glycemic load than red rice and white rice, but all three types deliver similar amounts of glucose per serving because they contain similar amounts of carbohydrates.
When healthy Filipino adults eat 25 grams of digestible carbohydrate from black rice, their blood glucose rises less than when they eat the same amount from white rice, due to the higher fiber and polyphenol content in black rice.
Red rice and white rice have nearly identical glycemic indexes, 69 and 71 respectively, even though red rice contains more amylose and antioxidants; this is because longer cooking times increase starch gelatinization, eliminating any glycemic advantage of red rice.
White rice has a glycemic index of 71 in this study, which matches the global average of 73, meaning it is a high-glycemic-index food in the Filipino context.
Black rice has a glycemic index of 49, which is lower than the typical glycemic index of brown rice (50–60), meaning it causes a smaller rise in blood sugar after eating.
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.