2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
The glycemic index of foods is the ranking of foods based on their immediate effect on blood sugar levels. The glycemic index, or GI, is a classification of carbohydrate-rich foods on a scale of 0 to 100, according to the degree to which they raise blood sugar levels after being eaten.
Foods with a high GI are digested quickly, leading to a rapid jump in blood sugar levels. Foods with a lower GI take longer to digest, leading to a smoother [rise in blood sugar.
According to the Harvard School of Public Health, a diet high in foods with a high glycemic index has been linked to increased cardiovascular disease, diabetes and overweight.
The University of Sydney in Australia maintains an extensive database of the glycemic index of various foods. The database identifies high GI of foods that score 70 or higher or low GI foods of 55 or lower.
Rice varieties vary from low to high GI, depending on its type, degree of processing and how the rice is prepared. Other foods consumed in combination with rice can also affect its glycemic index. When considering GI, remember that carbohydrate intake is as important, if not more important, than the glycemic index itself.
White rice
White long-grain rice has an average glycemic index of 57 percent grams. Rice risotto with medium grain has a GI of 69. Rice, known as sticky or sweet rice, which loses its shape and becomes very sticky when cooked. It has a high glycemic index, which is rated 87. Aromatic rice has the highest glycemic index of 89.
Brown rice
The GI ranking of brown rice varies from 48 to 87, depending on the variety as well as how the rice is prepared. Japanese brown rice has a GI of 62. Stewed brown rice has a glycemic index of 50. Medium-grain brown rice, cooked quickly in the microwave, has a GI of 59.
Cooked brown rice has a GI of 72. But when it comes to brown rice, we must not forget that it has other health benefits, such as more fiber and minerals, than polished white rice, so keep that in mind. when you make your choice of rice.
Wild rice
Canadian wild rice has a glycemic index of 57. It is often mixed with other types of rice. The mix of wild rice and brown rice has a glycemic index of 45.
If you are a fan of rice, here you can find delicious recipes with rice, including the classic spinach with rice, stuffed chicken with rice, risotto, rice with mushrooms, paella and much more.
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