Senin, 11 Juni 2012

Rice: Glycemic Index Brown Rice And White Rice

Rice is one of the most common foods on earth. More so, there are different types of them world over. Actually, there are about forty-thousand different varieties of rice. This carbohydrate rich food should be considered as high in the glycemic index of foods according to a research test carried out by the American Journal of Clinical Nutrition. This test was done for 12 rice products, including three commercial varieties. Their conclusion was that lots of verities of rice, either brown, white, parboiled or any other kind have high glycemic and insulin index. Only the high amylose verities (commonly called sticky rice because of the low or absence of starch called amylose).
High GI foods like potato or white bread digest quickly, this makes you run out of energy faster. Eating foods that are on the low side of the index will sustain you much longer than higher GI foods. You can do research in the glycemic index data base at the University of Sydney to check food GI.
For example: the difference between white rice and brown rice. They are the same plant; however, white rice has the bran removed from it, that's the outer hull. The GI for both white and brown is the same and they have the same effect on blood sugar.
However, brown rice has vitamin E, which white rice does not. It lowers insulin response better than white rice. Brown rice has a higher nutritional value than white rice. It seems the hull contain a greater part of nutrients. However, eating white rice will help with weight loss and it will starve off hunger while giving you more energy. It may empty from your stomach quickly but it takes a longer time for it to be digested. Brown or white rice, you can choose which one you want to eat.
It is better to keep in mind that their glycemic index rankings depend on other factors like how the rice is cooked, the degree of processing, combination of two or more rice and the combination of other ingredients with which it was eating. These could increase or decrease the G.I ratings of the food..
For example the Canadian wild rice normally is a GI of 57 but when mix with brown rice the G.I value is 45. When wild rice is combined with jasmine it becomes 45 in value.
Nutritionists everywhere recommend brown rice to white because of the health advantages. It contains more fiber and minerals more than white rice.

From : Bob Trovan / EzineArticles