"How healthy is cous cous compared to rice? Is there rice that's better than other rice? Does cous cous have a low GI?" Cous cous is a wheat product and is very popular in the Middle East. It can be used as a fluffy grain alternative to rice. Neither rice nor cous cous is low-GI, but different types of rice vary in their GI levels. (See table below) Some people who suffer from wheat intolerance should avoid cous cous, whereas rice is a very low allergen food and tolerated by nearly everyone. If you are managing high blood sugar levels and/or diabetes, then select a rice from the table below that is low-GI and avoid cous cous in favour of lower-GI barley, buckwheat, bulgar and quinoa.