Glycemic Index of Rice Types

Glycemic Index of Rice Types

The Glycemic Index (GI) is a measurement of how quickly carbohydrates from food enter your bloodstream after eating. It's useful for comparing different carbohydrate foods and figuring out which ones cause the most rapid rise in blood glucose level. The higher the number, the faster the carbs get into your system.

A low GI rating indicates that the food causes a slow release of glucose into your bloodstream, so you feel full longer and have less cravings for sweets. A high GI rating indicates that the carbs get into your bloodstream fast, causing a sharp increase in blood glucose level and making you want to eat more right away.

High GI foods include white bread, cakes, biscuits, pasta, sugary cereals, potato chips, crackers, cookies, candy bars, ice cream, and soft drinks. Low GI foods include whole grains like brown rice, oats, barley, quinoa, buckwheat, millet, black beans, lentils, and vegetables such as potatoes, carrots, sweet potatoes, broccoli, spinach, cauliflower, zucchini, peas, tomatoes, beans, apples, pears, oranges, grapefruit, strawberries, blueberries, peaches, apricots, mangoes, prunes, plums, and dates.

In general, whole grains are lower in GI than refined grains like white flour, white rice, and corn meal. However, some people cannot tolerate certain whole grains because they contain substances called phytates, which bind minerals and prevent them from being absorbed in the body.

Brown rice has a lower GI than white rice because when it's cooked, the starches inside the grain break down into smaller molecules, which makes them easier for your body to absorb. Brown rice also contains fiber, vitamins, minerals, antioxidants, and protein.



Brown Rice Glycemic Index