White Rice vs Brown Rice: Glycemic Index

In food and nutrition, there are good and bad carbs. The quality of carbs can be measured using the glycemic index. Check out here which one is  low carb. This involves assigning all the foods a number between 0-100 depending on its effect on blood sugar. The closer the number assigned is to 100, the more severe it’s on blood sugar. Analyzing white rice vs brown rice concerning the Glycemic index shows that one has a high GI while the other has a low GI. Brown rice has a score of about 50 while white rice has a score of approximately 85.

Any measure on the GI score range of more than 70 is a clear indication that the particular food has a negative impact on blood sugar. These kinds of foods should be avoided if you want to maintain a good balance of blood sugar. The glycemic index of white rice vs brown rice shows that white rice has a value that is beyond the recommended healthy limit. People with diabetes should definitely not consume white rice if they really care about their health.

brown and white rice GI - White Rice vs Brown Rice: Glycemic Index

High glycemic rice breaks easily after eating, and this causes a spike in sugar levels in the blood. Remember that approximately 85% of rice is carbohydrates and these are the ones broken to blood sugars or glucose. Thus, the longer the rice stays in the digestive system, the better for the body. This will even, in fact, lower the frequency of eating.

A more straightforward way to lower the glycemic index irrespective of whether you are focusing on white rice vs brown rice, red or black rice is to consume cooled rice. When all starches cool, they form a protective cover which is resistant to digestion, and this prolongs the duration it will stay in the digestive tract.

The GI component determinants:

The glycemic index is determined by the type of starch which is dominant in rice grain. The two main starch elements when comparing white rice vs brown rice are amylase and amylopectin. The higher the amylase component in rice, the lower it will score in GI. For example, Basmati rice has the lowest GI of all the available natural rice types.

However, there is another type of rice that is called Converted rice: This is a white rice variety that is prepared in a special way. It is steamed while still raw and unprocessed, i.e., while the husk and the germ are still intact, the steaming process forces all the nutrients and minerals into the starch granule or the white layer. The resulting product after the removal of husk and bran is converted rice that has approximately a GI score of 38.

Take home point:

We have realized that there are different types of rice and each has its glycemic measure. However, in general, white rice vs brown rice with respect to GI is a simple sum since almost all types of white rice have a high GI than brown rice. The cooking method also determines how much of the GI will be in the final dish. As a rule of thumb, the more you cook the rice, the higher the GI that will be in the final dish. Taking your rice with vegetables and high protein foods will have a positive impact on the overall glycemic index of the dish.

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