Basmati rice is often used in Indian dishes and is known for its fragrant flavor. For best results, you should cook basmati rice with spices that enhance its natural flavor. Basmati rice is classed as a medium glycemic index. Medium GI foods have GI values between 56 and 69. According to the Glycemic Index Database, white basmati rice has a GI of 69.
GI of Basmati Rice
According to the Database, organic, white basmati rice that has been boiled for 10 minutes has a GI of 57. This is lower than non-organic white basmati that has been boiled for eight minutes. Easy cook, white basmati rice that has been boiled for nine minutes has a GI of 67 and pre-cooked pouches of basmati rice that you re-heat in the microwave have a GI of 57.
Comparing Rice Varieties
Basmati rice has very similar GI values to other varieties of rice. According to the database, long grain white rice has a GI of 56 and brown rice has a value of 66. When it comes to specialty rice, risotto rice is valued at 69 and short grain japonica rice has a GI of 62. White, short grain japonica rice and jasmine rice both have high GI's.
About Basmati Rice
According to the Rice Association, basmati is classed as specialty rice and is grown mainly in India and Pakistan. It has long, slender grains which separate and become fluffy when they are cooked. Basmati rice is available in white, brown and easy cook versions.
The Glycemic Index
The glycemic index was devised to measure how quickly foods release their energy into the body. Some food release their energy quickly and can cause disturbances within your blood sugar levels while others release their energy slower and can help to keep them more stable.
Glycemic Categories
Foods which have GI values of 55 or less are classed as low glycemic foods. Low glycemic foods will release their energy slowly and help to keep you feeling fuller for longer after eating. Foods with GI values between 56 and 69 fall into the medium category and those with GI values of 70 or above are classed as high glycemic foods. You can lessen the effect that high GI foods will have on your blood sugar levels if you eat them alongside foods with low GI values. Together they will create an average GI value somewhere between the two original values.
