#Repost @movingdietitian ・・・ Choosing rice can be a bit confusing but as the cal…
#Repost @movingdietitian
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Choosing rice can be a bit confusing but as the calorie content is very similar, look at the glycemic index and fibre content of rice when choosing the best option.
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The varying GIs depends on the type of carbohydrate present in the grains. Basmati rice has the greatest amount of the carbohydrate amylose which does not gelatinize during cooking, keeping the GI lower. Grains with more amylopectin break down during cooking resulting in a higher GI. The more intact the structure of a grain of rice stays during processing and cooking, the lower the GI. Whole grain versions of the varieties have a lower GI and some brands also have the technology to reject broken grains from their products, further guaranteeing the low GI of the rice. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
This is why you might see that the SAME varietal can sometimes have a different GI rating depending on which one you buy. This is true for Basmati and brown for example.
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But remember- the GI of the overall meal is also important. You can choose a low GI rice but if you’re using one of the other types then adding protein will lower the GI of the overall meal.
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➡️ Look for varieties that state Low GI on the packaging to be confident you’re getting the best option. 1/2 – 1 cup cooked is an ok serve size for most of us.
➡️ Brown and wild rice is best for fibre ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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