What is Glycemic Index (GI)?
The Glycemic Index (GI) is a measure of how quickly carbohydrates in food raise blood sugar levels compared to pure glucose. It’s a scale of 0 to 100, with pure glucose scoring 100. Foods with a high GI value (70 or higher) are rapidly digested and cause a quick and large spike in blood sugar, while foods with a low GI value (less than 55) are digested slowly, resulting in a slower and smaller rise in blood sugar. Low GI foods are generally considered healthier because they keep you feeling full for longer and provide sustained energy, while high GI foods can cause a rapid increase in blood sugar followed by a crash, leaving you feeling hungry and tired. Eating a diet composed of mostly low GI foods may help manage blood sugar levels, improve weight management, and reduce the risk of chronic diseases such as diabetes and heart disease.
Glycemic Index of Basmati Rice
The glycemic index (GI) of Basmati rice varies depending on the type and how it is cooked. Generally, white Basmati rice has a medium to high GI value ranging from 56 to 69, while brown Basmati rice has a lower GI value ranging from 50 to 58. The GI value of Basmati rice can also be affected by how it is cooked, with cooking methods such as boiling, steaming, or soaking before cooking resulting in a lower GI value compared to methods like frying or roasting. Despite having a lower GI value compared to other types of rice, it is still recommended to consume Basmati rice in moderation as part of a balanced diet to manage blood sugar levels.
Diabetes
For people with diabetes, managing blood sugar levels is important, and the glycemic index (GI) of foods can play a role in this. Basmati rice, a type of long-grain rice, has a lower GI value compared to other types of rice, making it a better option for people with diabetes. Brown Basmati rice has a lower GI value compared to white Basmati rice, as the bran and germ are still intact, which slows down digestion and absorption. It is important to note that the GI value of Basmati rice can also be affected by the cooking method used. Cooking methods such as boiling, steaming, or soaking before cooking can result in a lower GI value compared to methods like frying or roasting. Despite having a lower GI value compared to other types of rice, it is still recommended to consume Basmati rice in moderation as part of a balanced diet. People with diabetes should work with a healthcare professional to create an individualized meal plan that takes into account their unique health needs and dietary preferences.
Digestion
Doctors say that if you want your gut to work better, choose whole grains, requires at least 25 grams of fiber daily fiber-rich and contain inulin, a substance that stimulates the growth of good bacteria in the gut Because the digestive system produces roughly 80% of the body’s immunity
Heart health
Rice is a good choice for those who want to keep a heart-healthy diet Basmati rice is associated with lowering cholesterol levels and hypertension They also help to reduce the risk of high blood pressure, a risk factor for heart disease
Nutritional value of rice
The nutritional value of Basmati rice is similar to that of other types of rice, but it may have a lower glycemic index, making it a better option for people looking to manage blood sugar levels. A serving of rice comes with about 210 calories. It comprises 5-6 grams of protein, 46 grams of carbs, 0.5 grams of fat, and 0 grams of sugar. Moreover, it is relatively low in cholesterol, as well as high in fiber.
Here is a breakdown of the nutritional value of a cup (cooked) of Basmati rice:
- Calories: 210
- Carbohydrates: 45 grams
- Protein: 4.4 grams
- Fat: 0.5 grams
- Fiber: 0.7 grams
- Thiamin: 16% of the Daily Value (DV)
- Niacin: 12% of the DV
- Vitamin B6: 7% of the DV
- Folate: 8% of the DV
- Iron: 5% of the DV
- Magnesium: 5% of the DV
- Phosphorus: 10% of the DV
- Potassium: 2% of the DV
It is important to note that the nutritional content of Basmati rice may vary depending on the cooking method used, and whether it is white or brown Basmati rice. Brown Basmati rice is considered to be more nutritious than white Basmati rice because it contains more fiber, vitamins, and minerals.