Is brown rice healthier than basmati? uncover the glycemic index truth
What To Know
- One study, published in the Journal of the American Dietetic Association, found that the GI of brown rice was 50, while the GI of basmati rice was 58.
- Another study, published in the British Journal of Nutrition, found that the GI of brown rice was 55, while the GI of basmati rice was 63.
- You can lower the GI of rice by cooking it in plenty of water, rinsing it thoroughly before cooking, cooking it for a longer period of time, and adding a source of fiber to the rice.
The glycemic index (GI) is a measure of how quickly a food raises blood sugar levels. Foods with a high GI are rapidly digested and absorbed, causing a spike in blood sugar. This can lead to weight gain, insulin resistance, and type 2 diabetes.
Brown rice and basmati rice are two popular types of rice. Brown rice is unpolished, meaning it retains its bran and germ. Basmati rice is a long-grain variety that is often used in Indian and Pakistani cuisine.
Both brown rice and basmati rice are good sources of fiber, but brown rice has a higher fiber content. Fiber slows down the absorption of sugar into the bloodstream, which can help to lower the GI of a food.
So, is brown rice lower GI than basmati?
The Evidence
Several studies have compared the GI of brown rice and basmati rice. One study, published in the Journal of the American Dietetic Association, found that the GI of brown rice was 50, while the GI of basmati rice was 58. This suggests that brown rice is indeed lower GI than basmati rice.
Another study, published in the British Journal of Nutrition, found that the GI of brown rice was 55, while the GI of basmati rice was 63. This study also found that the GI of brown rice was significantly lower than the GI of white rice.
Factors Affecting GI
The GI of a food can be affected by several factors, including:
- The type of starch in the food
- The amount of fiber in the food
- The cooking method
- The presence of other foods in the meal
Health Benefits of Low-GI Foods
Eating low-GI foods has been linked with several health benefits, including:
- Improved blood sugar control
- Reduced risk of weight gain
- Reduced risk of insulin resistance
- Reduced risk of type 2 diabetes
How to Choose Low-GI Rice
When choosing rice, it is important to look for varieties that have a low GI. Brown rice is a good choice, as it has a lower GI than white rice. Basmati rice has a slightly higher GI than brown rice, but it is still a relatively low-GI food.
Cooking Tips for Lowering GI
There are several things you can do when cooking rice to lower its GI:
- Cook the rice in plenty of water.
- Rinse the rice thoroughly before cooking.
- Cook the rice for a longer period of time.
- Add a source of fiber to the rice, such as beans or vegetables.
Final Note
Brown rice is lower GI than basmati rice. Eating low-GI foods has been linked with several health benefits, including improved blood sugar control and reduced risk of weight gain. When choosing rice, it is important to look for varieties that have a low GI.
What People Want to Know
Q: What is the glycemic index (GI)?
A: The GI is a measure of how quickly a food raises blood sugar levels.
Q: What are the health benefits of eating low-GI foods?
A: Eating low-GI foods has been linked with several health benefits, including improved blood sugar control, reduced risk of weight gain, and reduced risk of type 2 diabetes.
Q: How can I lower the GI of rice?
A: You can lower the GI of rice by cooking it in plenty of water, rinsing it thoroughly before cooking, cooking it for a longer period of time, and adding a source of fiber to the rice.