Rice is a staple food in many parts of the world, and there are countless ways to prepare it. But not all rice is created equal. Some types of rice have a high GI, which can cause blood sugar levels to spike. Low GI rice, on the other hand, is digested more slowly, resulting in a steadier blood sugar level. This makes low GI rice a good choice for people with diabetes or prediabetes.
What is low GI rice?
Low GI rice is rice that has a low glycemic index. The glycemic index is a measure of how quickly a food raises blood sugar levels. Foods with a high GI are bad for people with diabetes or prediabetes because they can cause blood sugar levels to spike. Foods with a low GI are better because they raise blood sugar levels more slowly.
The benefits of low GI rice
There are many benefits to eating low GI rice. Some of the benefits include:
- It can help control blood sugar levels.
- It can help you lose weight or maintain a healthy weight.
- It can reduce the risk of heart disease.
- It can reduce the risk of developing type 2 diabetes.
- It can improve cholesterol levels.
How to choose low GI rice
Not all rice is created equal. Some types of rice have a high GI, while others have a low GI. Here are some tips for choosing low GI rice:
- Look for brands that are labeled as "low GI."
- Avoid brands that are labeled as "high GI."
- Choose brown rice over white rice. Brown rice has a lower GI than white rice.
- Choose basmati rice over other types of rice. Basmati rice has a lower GI than most other types of rice.- Avoid flavored rice. Flavored rice typically has a higher GI than plain rice.- Limit your portion size to ½ cup.
- Cook your rice with water or broth instead of milk or cream.- Use a low-fat cooking method, such as steaming or boiling.
- Choose brown rice instead of white rice.- Use herbs and spices to flavor dishes rather than salt.
- Avoid adding high-fat ingredients such as butter, cheese, and cream.
- Avoid eating fried foods.- Avoid drinking sugary drinks.