The following are four distinct factors that influence GI of rice. 

Rice variety: 

1. Short-grain white rice (e.g., sticky or sushi rice) has a higher GI. 

2. Basmati or long-grain white rice has a moderate GI (50–65). 

3. Brown rice or black rice has a lower GI (50–55). 

Cooking method: 

1. Overcooked rice has a higher GI than rice cooked at the right consistency. 

2. Adding oils or lemon juice can further reduce the GI. 

Portion and meal composition: Pairing rice with fiber, protein, or fats can slow digestion and reduce the overall glycemic response of the meal. 

Practical tips: 

• Use long-grain or basmati rice for a naturally lower GI. 

• Cook rice ahead of time, refrigerate it for at least 12 hours, and reheat it before eating. 

• Pair rice with vegetables, protein, or healthy fats to further lower the glycemic impact. 

Practical ways to maximize health benefits: 

1. Portion control: Use refrigerated rice in moderate amounts to balance blood sugar and calorie intake. 

2. Pair with protein and healthy fats: Add chicken, fish, tofu, avocado, or olive oil for a balanced meal. 

3. Include high-fiber foods: Combine with veggies or legumes to enhance digestion and nutrient absorption. 

4. Cool safely: Refrigerate cooked rice quickly to avoid bacterial contamination. 

Image credit: By Sudharshan Shanmugasundaram – Own work, CC BY-SA 4.0, https://commons.wikimedia.org/w/index.php?curid=40676721