Which rice has the lowest glycemic index

The key to curbing diabetes emphasizes prevention through dietary and nutrition management with the goal of maintaining stable and safe levels of postprandial blood glucose concentration.

The availability of low glycemic rice can support this dietary management approach by minimizing spikes in blood sugar and insulin levels.

This low glycemic rice is a non-GMO developed using conventional mutational breeding methodologies. There are three groups of glycemic ratings for food — low with a glycemic index of 55 or less, medium with a glycemic index of , and high with a glycemic index of 70 or more. In general, high carbohydrate food, such as wheat, has an average glycemic index of 74; potato, 78; and corn, Rice has an average glycemic index of 73 and, therefore, is categorized as a high glycemic food source.

The newly invented low glycemic rice has an average rating of 41, which is 14 points lower than the upper margin to be classified in a low glycemic group. It has the lowest glycemic index ever reported in commercially viable rice. Carbohydrates with a low GI 55 or less typically cause blood glucose levels to rise slowly and fall gently over a longer time. Carbohydrates with a high GI 70 or more are digested and absorbed more quickly which typically causes blood glucose levels to rise and fall quicker.

An easy way to ensure healthy eating is to follow a Low GI diet — whether to improve general health, have sustained energy or help prevent or manage a specific health condition.

Lowering the GI of your diet will help you feel fuller for longer, providing sustained energy release. This can help prevent and manage overweight and obesity, which are the major underlying causes of diabetes, heart disease and some cancers. It combines everything you love about rice with the bonus of being a Low GI food that may provide a slower energy release and may help you feel fuller for longer.

SunRice Doongara is a high amylose grain. It is this high amylose which produces a slightly harder cooking grain — making it difficult to over-cook.

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Why, you ask? So, while you may not get super tight answers using just GI alone, I think you can use it in your toolkit to help you eat better. Will rice have a single GI result? No, of course not!! There are so many varieties of rice, each with different properties, and hence each with different results. A study found that the GI of rice ranges from a low of 48 to a high of 92, with an average of The GI of rice depends on the type of rice.

This is such a large range. Hmmm…is there a clue to know if the rice will have high GI or not? Funny, you should ask…. In order to predict which rice will have high GI, you must know how much amylose the rice contains. There is clear evidence that rice that is high in amylose content has a lower Glycemic Index number. More research evidence here and here.

Are you wondering, what amylose is? It is a simple concept actually. Basically, there are two types of starch in rice: amylose and amylopectin.

Amylose is a long, straight starch molecule that does not gelatinize during cooking. Waxy rice has a zero amylose content and is often referred to as sticky rice. Amylose also hardens more when cool. Medium grain rice has more amylopectin, making it a good candidate for risottos, salads and rice pudding. Short grain rice has even more amylopectin and little to no amylose. Sometimes, their names can be confusing.

Just think:. While high amylose is a strong indicator of GI, there are other factors that also come in play. For eg:. Based on a global study of rice varieties , it was found that consumers in Thailand, Japan, parts of China and Vietnam prefer waxy or sticky rice low Amylose. Rice with intermediate amylose content is preferred in Iran, Pakistan, Malaysia and many states in India.

Guess what? In fact, Sri Lankans are lamenting that the traditional, superior varieties are slowly losing popularity to newer, fast cooking, high GI strains. Srilankan Rice Varieties 1. Just because it is red, does not mean low GI.