A week of each
Cook basmati one week and jasmine the next. Your own curves will tell you more than our small groups.
We looked at Vively members who ate basmati rice on its own while wearing a glucose sensor. Here is what happened, how it compares, and how to find out what it does to you.
Half of members rose between 0.7 and 2.4 mmol/L.
Short answer: Basmati rice raised blood sugar by a typical 1.5 mmol/L in 75 Vively members who wore a continuous glucose monitor (CGM) and logged it on its own. The middle half of members rose between 0.7 and 2.4 mmol/L. That was the lowest typical rise of any rice in our data, but it is one of our smallest groups, and the gap with jasmine rice (1.8 mmol/L) is too small to call a winner.
When you eat carbohydrate, your body breaks it down into glucose and your blood glucose rises. That is normal, because glucose is your body’s main fuel. Insulin then moves it out of your blood and into your cells, and your level comes back down.
A big rise is sometimes followed by a dip below where you started. In a study of 1,070 people, those with bigger dips after breakfast felt hungrier sooner and ate more over the rest of the day.
Bigger, more frequent rises mean your body releases more insulin. If your cells stop responding well to it (insulin resistance), your body has to make even more. Insulin resistance usually builds for 10 to 15 years before a standard glucose blood test picks it up.
Studies of people without diabetes have linked higher glucose levels, including two hours after a sugary drink, with a higher risk of heart disease. Higher rises after meals are also often one of the first changes on the way to type 2 diabetes.
Glucose is meant to go up after you eat. What matters is your pattern over weeks: how high you go, how often, and how quickly you come back down. That pattern is personal, so measuring it beats guessing.
If you have diabetes or take medicine that lowers glucose, talk to your doctor before changing how you eat.
Jasmine and basmati are the classic rice comparison, so we checked both.
Typical rise 1.5 mmol/L. Middle half: 0.7 to 2.4.
Typical rise 1.8 mmol/L. Middle half: 0.9 to 2.7.
The middle half of members overlapped almost completely, and our average curves point the other way to the typical rises. With only 75 and 56 members, we can’t call a winner.
This one is yours to test. Cook a week of each and compare your own curves. That will tell you more than our small groups.
Test it on yourselfLine up 75 members from smallest to biggest typical rise after basmati rice, then pick ten people evenly spaced along the line. Same food, very different curves.
barely moved, with a typical rise under 1.0 mmol/L
rose 2.5 mmol/L or more
Basmati is a long-grain rice with more amylose, a type of starch that digests more slowly than the starch in sticky rices like jasmine or sushi rice. It cooks into firm, separate grains. Members' curves peaked around 30 minutes after eating and came down gradually.
This is one of our smaller groups (75 members). Its average curve, from members in the Sydney time zone, actually peaked higher than jasmine rice's, so treat the difference between the two as uncertain.
Portion size, what you ate earlier, sleep, stress, movement and your menstrual cycle all change the curve too. That is why we built Vively around testing your own meals instead of handing out food lists.
Five quick rounds using our members’ data. How well do you know your basmati rice?
Typical rise in mmol/L when each food was eaten on its own. Every food has at least 30 members behind it. Tap a food to see its page.
Weet-Bix2.5
Hot cross bun2.2
Sushi2.2
Porridge2.1
Turkish bread2.1
Fried rice2.0
Croissant1.9
Banana bread1.8Jasmine rice1.8
Meat pie1.8
White bread1.8
White rice1.8
Sourdough1.7
Sweet potato1.7
Banana1.6
Brown rice1.6
Pizza1.6Basmati rice1.5
Watermelon1.4
Pasta1.3See all 38 foods on our glucose spikes page.
Averages only get you so far. These are the tests our members run with their sensors.
Cook basmati one week and jasmine the next. Your own curves will tell you more than our small groups.
Have half your usual serve of basmati rice one day and a full serve another, then compare.
After the same meal, sit one day and take a 10-minute walk the next. Compare how high you go.
Wear a CGM with Vively and see the rise, the peak and the recovery for every meal you log. Then try a swap and compare the two curves side by side.
Get your CGM
Less than other rice in our data, though the group is small. 75 Vively members wearing a CGM rose a typical 1.5 mmol/L after basmati on its own, the lowest of the rice types we could show. The middle half rose between 0.7 and 2.4 mmol/L.
Basmati is usually classed as lower GI than most white rice, though values vary by variety and cooking. Our members' typical rise was lower than for jasmine, white or brown rice, though the average curve was less clear.
This data comes from members without type 2 diabetes, so it isn't a guide for managing diabetes. If you have diabetes, talk to your GP or dietitian about rice choices and test with your own monitoring.
There is no official cut-off for a spike in people without diabetes. In a 2019 study of healthy adults who wore CGMs, glucose stayed between 3.9 and 7.8 mmol/L for about 96% of the day. Rises after meals are normal. How high you go, how long you stay there and your pattern over weeks matter more.
We used meals logged in the Vively app by members wearing a CGM between January 2022 and October 2026, leaving out members who told us they have type 2 diabetes, and our own staff. The rise is the highest reading in the two hours after eating, minus the member’s average for the four hours before. If glucose fell, we counted the rise as zero. We took each member’s own median first, then the median across members. “On its own” means the food was the only item logged for that meal. The curves use members in the Sydney and Melbourne time zones, meals since January 2023 and each member’s three most recent meals of each kind. Data is de-identified and only shown when at least 30 members contribute. This is observational app data, not a controlled GI test, and portions vary.
This is observational data from real meals, not medical advice.
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Vively is a general wellness platform and does not provide medical advice, diagnosis, or treatment. Any information, insights or guidance offered through our app, website, programs, or coaches is for educational and informational purposes only and should not be considered a substitute for professional medical advice or care. Always consult a qualified healthcare provider before making any health-related decisions.
We acknowledge the Traditional Custodians of the lands where we live and work, the Gadigal of the Eora Nation. We pay our respects to their Elders past and present.