In a recent publication, Colombian physician Dr. Bayter stated that “a serving of rice has the same glycemic index as 10 teaspoons of sugar.”
According to the University of Sydney database, the average glycemic index of cooked white rice ranges from 70 to 89, depending on the variety and cooking method, while that of brown rice ranges from 50 to 66. Table sugar (sucrose) has an approximate GI of 63.
Experts point out that although white rice and sugar can cause rapid increases in blood sugar, their nutritional profiles are different: rice provides some protein and minerals, while refined sugar offers mostly empty calories.
Social media users emphasized that the comparison should consider the context of the diet and individual needs, as well as the fact that not all dietary recommendations are suitable for everyone.
Note: The glycemic index measures how quickly a food raises blood glucose compared to a standard, but does not reflect the total amount of carbohydrates ingested or the overall nutritional value of the food.