Quick answer: Wild rice has a measured glycemic index (GI) of 59 (glucose=100) in a published table (Saskatchewan wild rice). That puts it in the medium GI range, not ultra-low. The win for PCOS is how you portion it, what you pair it with, and how you cook and store it for steadier blood sugar.
What this guide gives you (not generic): exact serving sizes, a GI-to-portion calculator you can use today, 3 done-for-you meal templates, a cook-cool-reheat method, brand shortlists, and a PCOS-focused decision checklist.
Important note: GI values vary by variety, processing, and cooking time. Wild rice data is limited in published GI tables. Use the number as a starting point, then personalize with your symptoms, hunger, and (if you track) glucose readings. GI basics: [https://www.diabetes.ca/managing-my-diabetes/tools---resources/glycemic-index-%28gi%29-food-guide](https://www.diabetes.ca/managing-my-diabetes/tools---resources/glycemic-index-%28gi%29-food-guide)
What is the wild rice glycemic index (wild rice GI)?
In one published table, wild rice (Saskatchewan) is listed with a GI of 59 (glucose=100) and a glycemic load (GL) value given per serving. Source table: [https://auri.org/wp-content/uploads/2012/08/07-12-wild-rice.pdf](https://auri.org/wp-content/uploads/2012/08/07-12-wild-rice.pdf)
That same table shows why you should not treat any GI number like a law of physics. The GI for rice can swing a lot between types and cooking methods. Wild rice is also not botanically the same as white rice. It is an aquatic grass (often discussed as Zizania species), and it tends to be higher in protein and fiber than typical white rice. Nutrition overview review: [https://academic.oup.com/nutritionreviews/article/72/4/227/1859059](https://academic.oup.com/nutritionreviews/article/72/4/227/1859059)
GI vs GL (what actually matters for PCOS)
GI tells you how fast a set amount of carbohydrate raises blood sugar. GL combines GI with how much carbohydrate you actually ate. For PCOS, GL is usually more useful because portion size is the lever you control every day.
Rule you can use: If you keep your rice portion to half a cup cooked and pair it with protein + fiber, most people feel steadier than with a full bowl of rice on its own.
Is wild rice low GI for PCOS?
Not strictly low GI. Using the published value (GI 59), wild rice lands in the medium category. Low GI is typically defined as <55 in many guides. The same source that lists wild rice also shows those cutoffs. [https://auri.org/wp-content/uploads/2012/08/07-12-wild-rice.pdf](https://auri.org/wp-content/uploads/2012/08/07-12-wild-rice.pdf)
So why do many people with PCOS still do well with wild rice? Three reasons:
- Texture slows eating. You chew longer, which helps fullness signals catch up.
- Better pairing. Wild rice works well in bowls and salads where you naturally add protein, veg, and fats.
- Portion control is easier. Most people find it harder to overeat compared to soft white rice.
Wild rice GI compared to other rice types
This table uses a single published GI table entry for wild rice and several comparator rice entries from the same source. It is not a complete rice database, but it gives a grounded starting point.
| Food (as listed) | GI (glucose=100) | What it means for PCOS |
|---|---|---|
| Wild rice (Saskatchewan) | 59 | Medium GI. Portion and pairing matter most. |
| Brown rice, steamed (USA) | 50 | Lower GI than wild rice in this table, but still portion sensitive. |
| Parboiled rice (Canada) | 48 | Often steadier than regular white rice for some people. |
| Instant rice | 69 | Higher GI. Use smaller portions or swap. |
| Calrose, white, medium grain, boiled (Australia) | 83 | High GI. Most PCOS blood sugar plans limit this. |
Source for table values: [https://auri.org/wp-content/uploads/2012/08/07-12-wild-rice.pdf](https://auri.org/wp-content/uploads/2012/08/07-12-wild-rice.pdf)
PRACTICAL IMPLEMENTATION: the PCOS wild rice method
If you do nothing else, do these three steps. They are designed for PCOS patterns: insulin resistance, cravings, and energy dips.
Step 1: Pick your portion (exact sizes)
- Default PCOS portion: 1/2 cup cooked wild rice (about 80 to 90 g cooked).
- Higher activity day: 3/4 cup cooked (about 120 to 135 g cooked) only if paired well.
- Weight loss or strong cravings: start with 1/3 cup cooked, then add more veg and protein.
Nutrition reference point for 1 cup cooked wild rice (for portion math): about 35 g carbs, 7 g protein, 3 g fiber. Source: [https://www.eatingwell.com/article/290547/whole-grain-cooking-guide/](https://www.eatingwell.com/article/290547/whole-grain-cooking-guide/)
Step 2: Build the bowl (the 3-part plate that works)
- Protein: 25 to 35 g protein per meal (example: 120 g cooked chicken, or 170 g tofu, or 2 eggs + 150 g Greek yogurt on the side).
- Fiber veg: at least 2 cups non-starchy veg (leafy greens, cucumber, peppers, broccoli).
- Wild rice: 1/2 cup cooked.
Common mistake: treating wild rice like a free food because it sounds healthy. A big bowl of wild rice without enough protein is still a blood sugar hit for many people with PCOS.
Step 3: Use the cook-cool-reheat trick (with food safety)
Cooling cooked rice can increase resistant starch and may lower the glycemic response compared with freshly cooked rice in small studies on white rice. One clinical study found a lower glycemic response after rice was cooled for 24 hours at 4 C and reheated. [https://pubmed.ncbi.nlm.nih.gov/26693746/](https://pubmed.ncbi.nlm.nih.gov/26693746/)
- Cook wild rice until just tender (do not overcook into mush).
- Spread in a shallow container so it cools fast.
- Refrigerate promptly (aim for under 2 hours at room temp).
- Use within 3 to 4 days, or freeze portions.
Food safety matters: cooked rice can be a risk if it sits warm too long. Singapore guidance: chill cooked rice promptly below 4 C and avoid holding rice in the 5 to 60 C danger zone. [https://www.sfa.gov.sg/food-safety-tips/food-risk-concerns/risk-at-a-glance/fried-rice-syndrome](https://www.sfa.gov.sg/food-safety-tips/food-risk-concerns/risk-at-a-glance/fried-rice-syndrome)
Wild rice GI calculator you can use today (GI to GL)
Use this simple estimate:
- Estimated GL = (GI / 100) x available carbs in your portion.
Example using the published wild rice GI 59 and the 1 cup cooked carbs reference (about 35 g carbs):
- 1/2 cup cooked has about 17.5 g carbs.
- GL estimate = 0.59 x 17.5 = 10.3.
Practical target: If your meal GL is roughly 10 to 12 for the carb portion, many people with PCOS feel fewer crashes. If you go higher, pair harder (more protein, more veg) or cut the portion.
Brand and product picks (what to buy)
Look for 100% wild rice or a blend where wild rice is the first ingredient. Here are common options that are easy to find online in many regions:
- Lundberg Organic Wild Rice (plain wild rice) and Lundberg Wild Blend (a blend). Product pages: [https://www.lundberg.com/products/lundberg-wild-blend-rice-1lb](https://www.lundberg.com/products/lundberg-wild-blend-rice-1lb) and example marketplace listing: [https://www.amazon.sg/Lundberg-Organic-Wild-Rice-Gluten-Free/dp/B006R1SQMK](https://www.amazon.sg/Lundberg-Organic-Wild-Rice-Gluten-Free/dp/B006R1SQMK)
- Frozen or microwave wild rice can work if ingredients are clean (no added sugar). Check the label.
Label check in 10 seconds: avoid sweet sauces, added syrups, and very salty seasoning packets. If sodium is high, balance with potassium-rich sides (leafy greens, beans) and drink water.
3 PCOS meal templates using wild rice (exact builds)
Template 1: Savory chicken crunch bowl (10-minute assembly)
- 1/2 cup cooked wild rice (cold or reheated)
- 120 g cooked chicken breast (or rotisserie, skin off)
- 2 cups chopped salad mix
- 1/2 cup cucumber + 1/2 cup cherry tomatoes
- 1 tbsp olive oil + 1 tbsp lemon juice + salt and pepper
- Optional: 1 tbsp pumpkin seeds
Why it works: high protein, high volume, slow chew. It is built for fewer cravings later.
Template 2: Salmon wild rice salad (best for lunch)
- 1/2 cup cooked wild rice
- 120 g cooked salmon (or 1 tin sardines if you prefer)
- 2 cups spinach or mixed greens
- 1/2 avocado
- 1 tbsp vinegar-based dressing (or 2 tsp mustard + 2 tsp olive oil)
Timing tip: if you get a 3 pm crash, eat this at lunch and keep a high-protein snack ready.
Template 3: Vegetarian hormone-steady bowl
- 1/2 cup cooked wild rice
- 170 g firm tofu (pan-seared) or 1 cup cooked lentils
- 2 cups roasted broccoli and peppers
- 1 tbsp tahini + water + garlic powder (quick sauce)
Want a done-for-you plan? PCOS Meal Planner is a personalized meal planning service that prioritizes well being by helping you eat better, feel better, and effectively manage PCOS symptoms in a friendly, trustworthy way.
RESEARCH & EVIDENCE: what we can say with confidence
1) The best published wild rice GI table entry lists GI 59 (glucose=100). That is medium. It is also a single entry, so treat it cautiously. Table source: [https://auri.org/wp-content/uploads/2012/08/07-12-wild-rice.pdf](https://auri.org/wp-content/uploads/2012/08/07-12-wild-rice.pdf)
2) Cooling and reheating rice can lower glycemic response in some studies, likely due to resistant starch changes. Clinical evidence example (white rice): [https://pubmed.ncbi.nlm.nih.gov/26693746/](https://pubmed.ncbi.nlm.nih.gov/26693746/)
3) GI testing has a standard method. If you see GI claims, it matters whether they used a recognized method. Reference standard: ISO 26642:2010 (method for GI determination): [https://www.iso.org/standard/43633.html](https://www.iso.org/standard/43633.html)
4) Wild rice has nutrition traits that can support steadier eating patterns. Reviews discuss higher fiber and phenolics compared to white rice diets. Review reference: [https://academic.oup.com/nutritionreviews/article/72/4/227/1859059](https://academic.oup.com/nutritionreviews/article/72/4/227/1859059)
What we cannot honestly claim: that wild rice alone improves PCOS hormones in a predictable way for everyone. PCOS is diverse. The most reliable lever is still overall meal pattern, protein, fiber, sleep, and stress.
MYTHS & MISCONCEPTIONS
Each line is short enough to share easily. Links generate a share-ready line (no account needed to view the text).
- Myth: Wild rice is low GI so you can eat unlimited. | Reality: Published GI is 59 (medium). Portion still matters. [https://x.com/intent/tweet?text=Myth%3A%20Wild%20rice%20is%20low%20GI%20so%20you%20can%20eat%20unlimited.%20%7C%20Reality%3A%20Published%20GI%20is%2059%20%28medium%29.%20Portion%20still%20matters](https://x.com/intent/tweet?text=Myth%3A%20Wild%20rice%20is%20low%20GI%20so%20you%20can%20eat%20unlimited.%20%7C%20Reality%3A%20Published%20GI%20is%2059%20%28medium%29.%20Portion%20still%20matters).
- Myth: Switching to wild rice fixes insulin resistance. | Reality: It helps only if the whole meal is built right. [https://x.com/intent/tweet?text=Myth%3A%20Switching%20to%20wild%20rice%20fixes%20insulin%20resistance.%20%7C%20Reality%3A%20It%20helps%20only%20if%20the%20whole%20meal%20is%20built%20right](https://x.com/intent/tweet?text=Myth%3A%20Switching%20to%20wild%20rice%20fixes%20insulin%20resistance.%20%7C%20Reality%3A%20It%20helps%20only%20if%20the%20whole%20meal%20is%20built%20right).
- Myth: Healthy rice never spikes blood sugar. | Reality: Any rice can spike if the portion is big enough. [https://x.com/intent/tweet?text=Myth%3A%20Healthy%20rice%20never%20spikes%20blood%20sugar.%20%7C%20Reality%3A%20Any%20rice%20can%20spike%20if%20the%20portion%20is%20big%20enough](https://x.com/intent/tweet?text=Myth%3A%20Healthy%20rice%20never%20spikes%20blood%20sugar.%20%7C%20Reality%3A%20Any%20rice%20can%20spike%20if%20the%20portion%20is%20big%20enough).
- Myth: Reheating rice makes it unsafe. | Reality: Storage is the risk. Chill fast and reheat hot. [https://x.com/intent/tweet?text=Myth%3A%20Reheating%20rice%20makes%20it%20unsafe.%20%7C%20Reality%3A%20Storage%20is%20the%20risk.%20Chill%20fast%20and%20reheat%20hot](https://x.com/intent/tweet?text=Myth%3A%20Reheating%20rice%20makes%20it%20unsafe.%20%7C%20Reality%3A%20Storage%20is%20the%20risk.%20Chill%20fast%20and%20reheat%20hot).
- Myth: If you add vegetables, the rice portion does not matter. | Reality: Veg helps, but portion still drives GL. [https://x.com/intent/tweet?text=Myth%3A%20If%20you%20add%20vegetables%2C%20the%20rice%20portion%20does%20not%20matter.%20%7C%20Reality%3A%20Veg%20helps%2C%20but%20portion%20still%20drives%20GL](https://x.com/intent/tweet?text=Myth%3A%20If%20you%20add%20vegetables%2C%20the%20rice%20portion%20does%20not%20matter.%20%7C%20Reality%3A%20Veg%20helps%2C%20but%20portion%20still%20drives%20GL).
BENEFITS: what women with PCOS often notice (realistic and measurable)
- Within 2 weeks: fewer afternoon crashes when the rice portion is 1/2 cup and protein is 25 to 35 g.
- After 30 days: fewer intense carb cravings for many people when lunch is built as a protein + veg + measured carb bowl.
- Same week: steadier hunger and easier meal prep when you batch cook and portion wild rice.
These outcomes depend on your full diet and sleep, and they are not medical promises. Use them as tracking targets.
NUTRITION AND HORMONE IMPACTS: what matters most for PCOS
PCOS often overlaps with insulin resistance. So your goal is not zero carbs. Your goal is carbs that fit your body, with a meal structure that reduces large spikes.
| Lever | Exact target | Example |
|---|---|---|
| Protein per meal | 25 to 35 g | 120 g chicken or 170 g tofu |
| Veg volume | 2 cups non-starchy veg | greens + cucumber + peppers |
| Wild rice portion | 1/2 cup cooked | about 80 to 90 g cooked |
| Timing | Put most carbs at lunch if evenings trigger cravings | rice bowl at lunch, lower-carb dinner |
INTERACTIVE ELEMENT: the Wild Rice PCOS Fit Checklist
Score each item 0 or 1. Total your score and use the guide.
- I will keep wild rice to 1/2 cup cooked (or less).
- I will add 25 to 35 g protein.
- I will add at least 2 cups non-starchy veg.
- I will avoid sweet sauces on the same meal.
- I will batch cook and chill rice safely (fast cool, fridge).
- I know my personal trigger time (cravings or crash) and I will place carbs earlier if needed.
- I will test once: same meal twice, and note hunger at 2 and 4 hours.
Score guide: 6 to 7 = wild rice is likely a good fit. 4 to 5 = it can work, but tighten portions or pairing. 0 to 3 = choose a lower GI or lower portion option first, then retest.
NEXT ACTIONS (do these in order)
- Tonight: cook wild rice and portion into 1/2 cup containers.
- Tomorrow lunch: use Template 1 or Template 2 and note hunger at 2 and 4 hours.
- This week: compare against another option you tolerate well. Start here: [https://app.pcosmealplanner.com/knowledge-articles/any/low-glycemic-rice-options-best-choices-for-pcos](https://app.pcosmealplanner.com/knowledge-articles/any/low-glycemic-rice-options-best-choices-for-pcos)
- If you want the best rice decision: use this guide: [https://app.pcosmealplanner.com/knowledge-articles/any/whats-the-best-rice-for-pcos-comprehensive-guide](https://app.pcosmealplanner.com/knowledge-articles/any/whats-the-best-rice-for-pcos-comprehensive-guide)
- If bread cravings are your issue: try a higher-protein swap recipe once and see cravings change: [https://app.pcosmealplanner.com/recipe/65373/pcos-friendly-naan-bread-with-almond-flour-65373](https://app.pcosmealplanner.com/recipe/65373/pcos-friendly-naan-bread-with-almond-flour-65373)
FAQ: wild rice glycemic index and PCOS (high-intent)
1) What is the wild rice glycemic index number?
A published table lists wild rice (Saskatchewan) at GI 59 (glucose=100). That is medium GI. Treat it as a starting point because rice GI varies by type and cooking. Source: [https://auri.org/wp-content/uploads/2012/08/07-12-wild-rice.pdf](https://auri.org/wp-content/uploads/2012/08/07-12-wild-rice.pdf)
2) Is wild rice low GI or medium GI?
Using the listed value (59), it is medium GI. Many guides use low GI as under 55. If you do well with it, it is usually because your portion is measured and paired with protein and fiber.
3) How much wild rice can I eat with PCOS?
Start at 1/2 cup cooked. If you are active and your meal has strong pairing (25 to 35 g protein and 2 cups veg), you can test 3/4 cup. If cravings are strong, try 1/3 cup first.
4) Does cooking time change wild rice GI?
Yes, cooking time can change starch gelatinization, which can change blood sugar response. Overcooked, very soft grains are often faster to digest. Aim for tender but still chewy.
5) Does cooling and reheating wild rice lower GI?
Cooling cooked rice can increase resistant starch, and one clinical study on white rice showed a lower glycemic response after cooling for 24 hours at 4 C and reheating. It is not guaranteed for every rice type, but it is a practical test you can run. [https://pubmed.ncbi.nlm.nih.gov/26693746/](https://pubmed.ncbi.nlm.nih.gov/26693746/)
6) What is the best sauce for wild rice if I have PCOS?
Use sauces that do not add a sugar hit. Great defaults: lemon + olive oil, tahini + water, plain Greek yogurt + herbs, vinegar-based dressings, or salsa without added sugar. If a sauce tastes sweet, check the label.
7) Should I choose wild rice or basmati rice for PCOS?
It depends on your portion habits and how you pair the meal. Many basmati options can be a good choice for blood sugar compared with other white rices, but GI varies by brand and cooking. If you want a direct comparison and how to test it in your own routine, use: [https://app.pcosmealplanner.com/knowledge-articles/any/basmati-rice-glycemic-index-better-than-other-rice](https://app.pcosmealplanner.com/knowledge-articles/any/basmati-rice-glycemic-index-better-than-other-rice)
8) What if rice makes me crave sweets later?
That usually means the meal was carb-heavy or protein-light. Fix it in this order: (1) reduce rice to 1/3 to 1/2 cup, (2) hit 25 to 35 g protein, (3) add 2 cups veg, (4) move rice earlier in the day, (5) test cooled rice portions.
9) How do I store cooked wild rice safely?
Cool fast, refrigerate promptly, and keep rice out of the 5 to 60 C danger zone. Singapore Food Agency guidance: [https://www.sfa.gov.sg/food-safety-tips/food-risk-concerns/risk-at-a-glance/fried-rice-syndrome](https://www.sfa.gov.sg/food-safety-tips/food-risk-concerns/risk-at-a-glance/fried-rice-syndrome)
10) What is one easy PCOS meal plan step using wild rice?
Batch cook wild rice once, portion into 1/2 cup containers, then build three lunches this week using one protein (chicken, salmon, tofu) and two veg. If you want a full personalized plan, PCOS Meal Planner can build it around your cravings, schedule, and goals.
Related guides (use these as your next clicks)
- Wild rice deep dive: [https://app.pcosmealplanner.com/knowledge-articles/any/wild-rice-glycemic-index-lower-gi-alternative](https://app.pcosmealplanner.com/knowledge-articles/any/wild-rice-glycemic-index-lower-gi-alternative)
- Low glycemic rice options: [https://app.pcosmealplanner.com/knowledge-articles/any/low-glycemic-rice-options-best-choices-for-pcos](https://app.pcosmealplanner.com/knowledge-articles/any/low-glycemic-rice-options-best-choices-for-pcos)
- Brown rice GI and PCOS: [https://app.pcosmealplanner.com/knowledge-articles/any/brown-rice-glycemic-index-pcos](https://app.pcosmealplanner.com/knowledge-articles/any/brown-rice-glycemic-index-pcos)
- Brown vs white rice GI comparison: [https://app.pcosmealplanner.com/knowledge-articles/any/brown-rice-vs-white-rice-glycemic-index-comparison](https://app.pcosmealplanner.com/knowledge-articles/any/brown-rice-vs-white-rice-glycemic-index-comparison)
- Quinoa GI guide: [https://app.pcosmealplanner.com/knowledge-articles/any/quinoa-glycemic-index-complete-guide-for-pcos](https://app.pcosmealplanner.com/knowledge-articles/any/quinoa-glycemic-index-complete-guide-for-pcos)
- Insulin index (beyond GI): [https://app.pcosmealplanner.com/knowledge-articles/any/insulin-index-beyond-glycemic-response-for-pcos-management](https://app.pcosmealplanner.com/knowledge-articles/any/insulin-index-beyond-glycemic-response-for-pcos-management)
- What is glycemic index basics: [https://app.pcosmealplanner.com/knowledge-articles/any/what-is-glycemic-index-complete-beginners-guide-for-pcos](https://app.pcosmealplanner.com/knowledge-articles/any/what-is-glycemic-index-complete-beginners-guide-for-pcos)
Question for you: when you eat rice, what happens at 2 to 4 hours? Hunger, cravings, fatigue, or you feel fine? If you tell PCOS Meal Planner, we can tune portions and timing fast.
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Extra quick reference: If you are eating wild rice at dinner and waking up hungry, move the rice to lunch for one week and compare cravings.
More comparisons: If you want a direct rice-vs-rice decision tree, use: [https://app.pcosmealplanner.com/knowledge-articles/any/whats-the-best-rice-for-pcos-comprehensive-guide](https://app.pcosmealplanner.com/knowledge-articles/any/whats-the-best-rice-for-pcos-comprehensive-guide)
If you are pregnant or trying to conceive: start here for blood sugar targets and safer meal patterns: [https://app.pcosmealplanner.com/knowledge-articles/any/glycemic-index-pregnancy-managing-pcos](https://app.pcosmealplanner.com/knowledge-articles/any/glycemic-index-pregnancy-managing-pcos)
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