● Food Intelligence · Grain
Across 254 logs of brown rice eaten alone from 207 Signos members, the average glucose peak was +43.6 mg/dL — solidly in the moderate-spike tier and a clean read on what brown rice itself does to glucose. Brown rice is rarely eaten alone in the cohort, so this is the cleanest signal we have. When it does share the plate, total carb load and protein pairings are the levers that move the curve: salmon and eggs each shave roughly −5 mg/dL in matched-pair logs.
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Yes — for most members, with an average peak of +43.6 mg/dL across 254 logs of brown rice eaten alone. Across 254 logs of brown rice eaten alone from 207 unique Signos members, the mean glucose peak was +43.6 mg/dL with 68.1% of logs above the +30 mg/dL spike threshold — placing brown rice in the moderate-spike tier and giving the cleanest read on what the food itself does to glucose. Three levers explain most of the variance once brown rice does share the plate: total meal carb load (the dominant factor, +26.4% when the meal hits ≥60g carbs), what protein you pair with it (salmon and eggs each trim −5 mg/dL in matched-pair logs), and the time of day (morning logs run −13% below other windows). The IQR spans 33 mg/dL (p25: +27, p75: +60) — confirming individual response varies as much as the rice variety itself.
Some members spike +35.5 mg/dL. Others spike +49.7. The only way to know how you'll spike is to measure with a Signos CGM.
Brown rice eaten alone produces a mean peak of +43.6 mg/dL across 254 single-item logs — moderate by CGM standards, with an IQR of 33 mg/dL (p25: +27, p75: +60) signaling that individual response varies far more than the average implies. Three levers explain most of that range once brown rice does share the plate. First, total meal carb load dominates: meals in the very heavy carb bucket (110g+) spiked +49.7 mg/dL on average — 40% more than the lightest-carb meals (+35.5 mg/dL). Second, protein pairings offer measurable counter-pressure — salmon trimmed the mean from 42.2 to 37.1 mg/dL across 1,006 paired logs, and eggs delivered the same −5 mg/dL across 930 logs. Third, the time of day matters: morning logs (before 10am) ran 13% lower than other windows (n=773, CI [−6.73, −3.83] mg/dL, p<0.001), consistent with higher morning insulin sensitivity. These effects are observational from matched-pair Welch's t-tests, not controlled trials.
This page is grounded in 13,622 logged meals containing brown rice from approximately 5,075 unique Signos members, captured through the Signos production PPGR cohort. Data was filtered to meals with a measured glucose rise between 0 and 100 mg/dL (ppgr_case='regular') to exclude outliers and sensor artifacts. Statistical comparisons between modifier groups use Welch's t-test on matched pairs; all effects reported at p<0.05 minimum, with the dominant modifiers reaching p<0.001. We report the mean peak glucose rise of +40 mg/dL across this right-skewed distribution — the median is a few mg/dL lower at +38 mg/dL, which is typical for this data shape. The page-primary cohort is the single-item sub-cohort (254 logs from 207 unique members, mean +43.6 mg/dL, median +43 mg/dL, IQR p25 +27 / p75 +60), which isolates brown rice consumed without other items for the cleanest food-level signal. Brown-rice logs were identified via a regex cohort match on the canonical food name "Brown Rice" and its common sub-forms. Brown basmati, brown jasmine, and wild-rice variant sub-cohorts each fell below the publish threshold (n<10) and are excluded from this analysis. A minimum of 100 matched meals was required for any food pairing to appear in the recipe builder.