Rice is a grain product and comes in white and brown varieties. Brown rice is classified as a whole grain --- rice in its natural, unpolished form, with the inedible husk removed. White rice is a refined grain. The milling process produces a polished grain that has had both the bran and the germ removed. Rice is a staple food around the world and is easy to digest, making it particularly beneficial to people with gluten intolerance and allergies.
Types of Rice
According to the Rice Association industry website, there are more than 40,000 different types of cultivated rice. These varieties come in two main groups: long-grain or all-purpose rice and specialty rice. The long-grain or all-purpose group contains both the white and brown long-grain varieties and easy-cook varieties of rice. The specialty group contains aromatic, risotto, glutinous, basmati, jasmine, japonica and pudding rice.
The Glycemic Index
The glycemic index measures how quickly different foods release carbohydrates after you eat them. Some foods release their carbohydrate quickly and are known as high-GI foods; others release theirs slowly and are known as low-GI foods. According to the Glycemic Index website's database, low-GI foods have GI values of 55 or less. Medium-GI foods have values between 56 and 69; high-GI foods have GI values of 70 or above
Keeping the Blood Sugar Stable
High-GI foods can disturb your blood sugar levels. You may experience a sudden surge of energy, but this will quickly recede leaving you feeling tired, weak and hungry again. Low-GI foods release their energy slowly and can help regulate the blood sugar levels over longer periods. These can help you to feel fuller for longer after meals meaning you are less likely to snack or over eat.
Glycemic Index of Rice
According to the Glycemic Index database, boiled white rice has a GI value of 72, making it a high-glycemic food. To lessen the effect rice will have on your blood sugar levels, opt for a long-grain version which has a medium GI value of 56. Brown rice is also classed as a medium-GI food and has a value of 66.
Glycemic Index of Specialty Rice
When choosing specialty rice, opt for those with medium GI's such as risotto, valued at 69, basmati, which has a GI of 57 or brown, short-grain japonica rice at 62. White, short-grain japonica rice and jasmine rice both have high GI values.
Rice and Blood Sugar Levels
You can lessen the effect rice will have on your blood sugar levels by choosing varieties with lower GI values. You can also serve your rice with low-GI foods to bring the overall GI of your meal down. Serve it with beans, chili, starchy vegetables or lean meats. Rice puddings made with milk also have low to medium GI ratings.
