Is there healthy rice that is suitable for diabetics? Is parboiled rice superior to raw rice or also known as immunity booster rice? What effect can ponni, Sona masuri, Basmati, and so on have on your blood sugar levels?
To discover the answer, let us take a deep dive, then let numbers speak for themselves in terms of the low glycemic index rice…
In the beginning, let’s look at the fundamentals…
What is low Glycemic Index rice?
The glycemic index (GI) is a physiological ranking, 0 to 100, used to reflect how carbohydrate-containing food causes an increase in blood sugar (glucose) levels.
If the food you are eating is rated with a GI that is lower than 55, it’s considered a food with low glycemic index rice, and anything between 55 and 70 is considered medium GI, and over 70 is considered high GI.
Where can you find how to get the Glycemic Index numbers?
For standard numbers, I generally visit the University of Sydney – website. They have an extensive compilation of results of the glycemic index from all over the world. Click on any result to find out precisely the details of the test as well. It’s amazing!!
Another resource I rely on is Harvard health, as well as an article by Dr. Rob Thompson, who has published a few great books on this issue.
Before proceeding, we must address any concerns regarding GI
While I enjoy making use of this Glycemic Index as a starting base for my research, it’s not a 100% accurate measure. What is the reason?
If scientists attempt to replicate the same experiments, they find the possibility of a variation of as much as 20 percent. The response to insulin in the blood as measured through the insulin index and HbA1c which is an indicator of long-term glucose control, showed the most significant effect with 15 percent or 16% variance and 16% variation, respectively. This suggests that glycemic index values are affected by the metabolic response of an individual to food.
While you might not get the most precise answers using GI by itself, I believe you can incorporate it into your toolbox to help you to eat healthier. I think GI in conjunction with common sense, and other variables like understanding protein as well as fiber content will give you a clue of where to begin controlling your sugar levels as you become diabetic.
Which healthy rice is low Glycemic Index?
Does any immunity booster rice produce one GI result? Not! There is a myriad variety of rice. Each has distinct properties, and consequently, each one has different results.
A study has revealed a GI for healthy rice that can range from the low of 48 up to a maximum of 92 with an average value of. It is believed that the GI for rice varies on the kind of rice. This is a wide variation. Hmmm… are there any clues to tell whether the rice has an elevated GI as well? It’s funny, but you need to ask…
Amylose content is high. low GI
To predict which immunity booster rice is likely to be high in GI You must be aware of the amount of amylose the rice has.
There is a clear indication that rice rich in amylose has less Glycemic Index number. More research-based evidence is available can be found here, and here.
Are you wondering what is amylose? It’s a very simple idea. In essence, there are two kinds of starch found in rice: amylopectin and amylose.
Amylose is a lengthy, straight starch molecule that doesn’t gel during cooking. The rice that has an amylose content of 25-30% (25-30 percent) generally cooks hard and dry, while rice with an intermediate amylose content (20-25 20-25 %) generally is soft and more sticky. Rice with a low amount of amylose (<20 percent) is typically very smooth and sticky. It has a low amylose content and is commonly called sticky rice. Amylose is also more hard in cooler temperatures.
Amylopectin is, on the contrary, a highly branching molecule that makes rice sticky once it’s released from the grain in cooking.
Medium grain rice is rich in amylopectin and is an ideal choice for salads, risotto, as well as rice pudding. Short-grain rice also has more amylopectin, but little or no amylose. There’s also glutinous rice that is extremely sticky in cooking and contains the highest concentration of amylopectin, but no amylose.
Which varieties of rice have medium, low and high levels of amylose?
Based on a global analysis of the different varieties of rice and their characteristics, it was concluded that people in Thailand, Japan, parts of China, and Vietnam are drawn to sticky or waxy rice (low Amylose). Rice that has a moderate amount of amylose is most popular for consumption in Iran, Pakistan, Malaysia as well as many states of India. The varieties with high amylose are very well-liked across Myanmar, Sri Lanka, several states of India, Ghana, Senegal, Senegal, and other states.